How to use the weight vest to strengthen your bones and add to your core strength and balance.

You should start out slow with the weights depending on your fitness level.

I recommend that you use two 1lb weight bags in the outer, lower back pockets and a 1 lb bag in each of the front pockets at first. Put the vest on and position it by the shoulders until it is comfortable. The belt should go under your breasts and should look even at the back and front. Tighten the belt as much as is comfortable. You'll be surprised at how heavy this small amount of weight will feel at first.

If you are in good shape and accustomed to exercise then you can just add the weight vest to any exercise that you already do. You will burn more calories with the vest on so you will have to exercise for shorter periods.

If you are in the habit of walking then you can go on your normal walk. If not, then choose a time of day that you are most active and wear the vest while doing your normal chores. If you want to start doing some exercises indoors with the vest on there are some good ones listed below. But be kind to yourself and be realistic about your fitness level. If you overdo it then you'll be sore tomorrow and that's a bad start.

Wear the vest for an hour a day, 5 days a week, at the beginning. Some people like to wear the vest for longer but then you would do better to wear it only on alternate days.

After a couple of weeks at this level you can add an extra 2 lb weight to the back of the vest.

When you feel ready to add more weight you would add another 2 lb weight to the back, filling the 3 lower pockets with 2 lb weights. This is just a suggestion - you can see what feels comfortable for you. I recommend that you don't ever have more weight in the front than in the back.

The last step with the ten pounds of weights would be to put two 2 lb weights in the front and put the 1 lb weights together in two pockets of the back.

This is a lot of weight, probably enough, and you will have noticed a lot of changes in your strength and balance by the time you get to this point.

If you want to move on from here I can sell you another 6 lbs of weights for those top pockets on the back but I really doubt if I'll sell very many. It is amazing how much difference even the first 4 lbs of weight makes to you.

Exercises with the Weight Vest

I first have to say that you should consult your physician before starting any exercise program. I would prefer to say that you should consult your inner wisdom and treat yourself with care and respect. Now I have a dvd with exercises so you can see them yourself and use correct form.

Walking When you walk, push off the balls of your feet, causing your feet to bend. We don't use the power of pushing off from the earth as we get older. Most older people rarely bend their feet. Our feet have so many bones and joints in them, they are really amazing. Try walking with socks or bare feet and push off the balls of the feet rolling over the toes. This will cause your knees to bend and your hip to rotate naturally and make less wear on your hip joints. For more tips on alignment click here.

Another thing that is fun to do when walking with a friend is to walk backwards for a few minutes every once in a while. The friend can watch for holes and rocks so you don't trip over. You use different muscles walking backwards. In fact they say it creates more muscle than walking forward.

Knee bends Stand next to an open door holding the handles on both sides. Bend your knees very slowly and go as far down into a squat as you are comfortable. Come up slowly too. The slower you do it the harder it is and the more muscle you will build. Your arms as just holding you steady, don't use them to pull you up. You can have a stool behind you if you are afraid of falling. Do as many as you want with ten as the goal.

Steps Either go up and down your stairs, if you have any, or find a two step somewhere and go up and back down until your thighs burn - which won't be long at first! If you are doing the two step go down backwards but hold on to the rail lightly for balance. You can also try going up the stairs with only the ball of your foot on the stair. This will exercise your hamstrings more.

Arches This will help train your feet for the new way of walking. Stand with the balls of your feet on the edge of a step and raise and lower your body slowly ten times. This is a workout for your hamstrings as well as your feet. You can hold onto a rail for support but only as much as you really need to.

Turns Stand with your feet about hip width apart, bend your knees slightly, tuck your butt under and reach your left hand across your body to the far right side turning your upper body. Your bottom half stays facing forward. If you were in a wide hallway you would be touching the side wall - 10 times, then to the other side. This is good for balance because most fractures are caused by falls and they tend to be caused by turning to the side. Notice what is happening in your head and with your eyes while you turn. If you feel unstable turn your eyes slowly and evenly with no jerking.

Wall Pushoffs Stand with your feet about a foot away from a wall. Put both hands flat on the wall and, keeping your body straight, lean in to the wall and back. If this is too easy move your feet further away from the wall. Do it ten times very slowly.

Rebounding If you have a rebounder then you can use it with the weight vest on as well. Rebounding is the very best exercise for building bone. It is what NASA used to get the astronauts back in shape. The both-feet-together bounce is best to start and then a fast walk is good as well. I will have a complete rebounding workout on my DVD that I am working on right now. 5 minutes on the rebounder with the weight vest will bring your blood sugar down 40 points if you are diabetic.

Becoming Aware of Movement Try to put some part of your attention on your movement at all times. That may sound odd, but we are creatures of habit and most of us don't notice how we move around. Notice if you are using muscles that you don't need, for example, tightening your shoulders or your face when doing something difficult. Notice if you hold things tighter than is needed. Mostly it is the extra tightening that we can notice and let go of. Often when you let go of the effort involved in tightening all the extra muscles, then your movement becomes clearer and easier.

One of the main principles of movement therapy is to use all of the muscles we need to do the action but none that we don't need.

Fear is at the bottom of much of the extra work we do with our muscles as they age. When your body doesn't obey you in quite the same way as it used to, it is a bit nerve-wracking. That causes us to stiffen up all over as if being tight will keep us safe. Really, the opposite is true - being loose will keep us safe! And being tight all over wears us out, energy-wise and also it wears out our joints. Set fear aside as much as possible and allow your body the space to get stronger. Take every safety precaution you can, and then, just do the work!

All the exercises above will increase your core strength, balance and stability. Go as fast as you want to. Fall off the wagon when you need to. Just don't stop for good. Getting moving is essential to a happy life and it has been well proven that movement can be regained at any age.

Disclaimer: If you have back or neck problems or vertebral fractures then a weight vest might not be advised. Consult your doctor before using weights or starting exercise programs.

Check out my new site with some other alternative solutions to osteoporosis and osteopenia - Osteo-Solutions.

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