The key to any exercise regiment is to get clearance from your primary care physician first. After you have obtained clearance, start slow. It is recommended to participate in weight training at least two days a week for 30-45 minutes and perform 30-60 minutes of walking every day. What makes the vest so helpful is that you will not need to go to a gym to perform your weight training. The vest comes with easy to change weight plates to challenge the body while performing exercises in all planes of motion. There is less chance of injury or harm because the weight is like an added skin. There is not any weight that can be taken away from the body that has potential for harm.
To get started, put the vest on with one or two plates and go for a walk (start with 10 minutes and build up). After a week, add 5-10 more minutes and maybe add another plate. After week week two, slowly add in body weight exercises with the vest. This will optimize the bodies core and stabilizers without putting excessive strain on the joints, tendons, or ligaments. By week three to four, you should be walking 3-5 days a week (30-60 min.) and performing body weight exercises with the vest 2-3 days (30 min. each session) per week.