STEP-tember Day 4 The Benefits of Walking with a Weighted Vest for Truck Drivers

The Benefits of Walking with a Weighted Vest for Truck Drivers

Happy Trucker Appreciation Week, drivers! September is more than just the start of fall—it’s what I like to call Step-tember, a time to celebrate truckers and encourage healthier habits on and off the road. Walking is one of the easiest, most effective ways to stay healthy, and today we’re going one step further: adding a weighted vest to your walking routine. DAY 4

If you’ve never tried one, a weighted vest can take your walk from good to great by strengthening your body, burning extra calories, and even helping with posture—something every driver needs.

Why Walking Is the First Step to Better Health

Walking is free. You can do it anywhere, anytime—even inside your truck while on a break. Studies show that walking improves metabolism, supports digestion, and even acts as a natural antidepressant by boosting dopamine and other “feel-good” brain chemicals (Harvard Health).

For truck drivers especially, walking can:

• Help relieve constipation by stimulating digestion. 
• Reduce feelings of stress and anxiety. 
• Improve circulation after long hours of sitting. 
• Keep muscles active that otherwise get tight or weak behind the wheel. 

If you’re already walking, you’re on the right track. But if you want to level up—let’s talk weighted vests.

Why Add a Weighted Vest to Your Walk?

A weighted vest is exactly what it sounds like: a vest you wear while walking that adds extra weight to your body. This simple tool provides several major benefits for drivers:

1. Burn More Calories
   If you only have 10–20 minutes to walk, wearing a weighted vest can help you burn more calories in the same amount of time. Think of it as doubling down on the effort you’re already making. 
2. Improve Bone Density
   Both men and women experience bone loss as they age, which can lead to osteoporosis. Adding a little resistance through weight-bearing activities like walking with a vest helps strengthen bones (NIH Osteoporosis & Related Bone Diseases Center). 
3. Strengthen Core, Back & Glutes
   Sitting for long hours in the cab weakens your glutes, strains your lower back, and turns off your core muscles. A weighted vest naturally encourages better posture and forces these muscles to activate while walking. 
4. Add Variety Without Complication
   Unlike gym equipment, a vest is small, portable, and easy to use anywhere—whether you’re on a 30-minute break or stretching your legs at a rest stop. 

How to Choose the Right Weighted Vest

Not all vests are created equal, and starting too heavy can do more harm than good. Here’s what you need to know:

• Start Light: A safe starting point is 5–10% of your body weight. For example, if you weigh 200 pounds, begin with 10–15 pounds. If you’re brand new to exercise, consider starting even lighter. 
• Watch for Warning Signs: If you feel back, shoulder, or neck pain—or if shin splints suddenly appear—it’s a sign your vest is too heavy. Scale back before adding more weight. 
• Look for Comfort & Fit: Sleeker vests that fit under a jacket or sweatshirt are often better for truckers than bulky, military-style vests that can feel hot and heavy. 
• Progress Gradually: Just like lifting weights, you can increase resistance over time. Start at 8 pounds, then build up to 10, 12, or 15 pounds as your body adapts. 

When (and When Not) to Wear a Weighted Vest

Best times to wear one:

• On daily walks around your truck, parking lot, or neighborhood. 
• While doing bodyweight exercises like squats, lunges, or step-ups. 
• During short breaks to maximize calorie burn. 

When to avoid it:

• If you’re brand new to exercise—start walking first, then add weight later. 
• If you have existing back or joint pain. 
• On long hauls where comfort and mobility are more important. 

Real-Life Tips for Truckers

• Try walking in place inside your truck while watching TV or talking on the phone. 
• Roll out your feet with a massage ball before walking to relieve tension and prevent plantar fasciitis (Road Relief Wellness Massage Balls). 
• Track your daily steps—challenge yourself to add one extra mile this week. 

A Final Word on Change

Change isn’t always easy. Whether it’s walking more, trying a weighted vest, or adjusting your routine, it can feel uncomfortable at first. But as I often remind my clients: If what you’ve been doing was working so well, wouldn’t you already be where you want to be?

So maybe the small change you need this season is as simple as adding a weighted vest to your walk. Your bones, muscles, and future self will thank you.

📺 Watch the Video: https://youtu.be/7VobIPAPjAI

Hope Zvara on the Benefits of Weighted Vests (insert YouTube/Facebook link)

You May Also Like:

• 10 Quick Tips to Improve Your Walk – Practical hacks to get more out of your daily steps. 
• Walking for Truck Drivers: Why It Matters – The simple yet powerful impact of walking on long-haul health. 

CDC: The Benefits of Walking – Research-based reasons walking is one of the best forms of exercise.

DAY 4