My favorite tool for building bone density right now is a weighted vest. By adding stress to the bones, the vest encourages bone-building cells called Osteoblasts to absorb more nutrients. Essentially, the combination of the vest's weight and gravity helps pull minerals into the bones and therefore strengthen them.

There are also some preliminary studies showing that weighted vests can help with anxiety. A weighted vest provides deep pressure stimulation (DPS), which activates the parasympathetic nervous system and promotes calmness. This gentle pressure reduces cortisol levels, boosts feel-good hormones like serotonin and dopamine, and creates a grounding sensation that helps ease anxious thoughts. It’s a simple tool that complements other relaxation techniques for managing stress effectively.

• Start Small: Begin with a vest that weighs 2 pounds.

• Aim High: Gradually increase to carrying 10% of your body weight.

• Practical Use: Wear it around the house while cleaning or doing dishes to make it part of your routine.

• Posture Benefits: The vest distributes weight evenly across your chest and back, avoiding strain and improving posture.

I started with a 4-pound vest, walking for 15 minutes. Over time, I’ve increased to 10 pounds for an hour daily with a plan to almost double this weight.

Consistent, long-term use has shown significant benefits in studies, making this an easy and effective habit to adopt.

This is the vest I use: https://amzn.to/40ZTyii

doi: 10.1186/1471-2474-12-105

doi: 10.1093/gerona/55.9.m489

doi: 10.5014/ajot.2014.009365

doi: 10.1249/01.mss.0000210198.79705.19