Jumping Exercises Show Promise for Strengthening Bones

Research suggests that incorporating jumping exercises into one’s routine may significantly benefit bone health. As individuals age, they often experience a decrease in bone mineral density, which can increase the risk of fractures. According to experts, applying sufficient force to the skeleton through activities like jumping can help maintain or even enhance bone density.

Pam Bruzina, a professor of nutrition and exercise physiology at the University of Missouri, emphasizes that engaging in jumping activities just two to three times a week could have lasting benefits on overall bone strength. Studies indicate that various forms of jumping can improve bone density in the femoral neck, a region particularly vulnerable to fractures.

A meta-analysis involving 18 trials with over 600 participants revealed a 1.5 percent improvement in hip bone mineral density after a median of six months of jump training. While walking is beneficial for general fitness, Kerri Winters-Stone, an exercise physiologist at Oregon Health & Science University, notes that it lacks the necessary intensity to fortify bones. “You have to surprise the bone,” she explains, highlighting the importance of introducing varied loads.

Despite the potential benefits, there are important safety considerations. Emily Stein, co-director of the Skeletal Health and Orthopedic Research Program at the Hospital for Special Surgery in New York, warns that jumping may pose risks for individuals who are frail or have balance issues. Furthermore, she points out that while exercise is crucial for maintaining bone health, it should not be viewed as a replacement for osteoporosis medications. Wendy Kohrt, a distinguished professor at University of Colorado Anschutz Medical Campus, echoes this sentiment, stating, “Exercise should not be viewed as an alternative to osteoporosis medications.”

Research Findings on Jumping Exercises

In a small randomized trial, 60 premenopausal women aged 25 to 50 performed jumping exercises, achieving significant improvements in bone density in their hips after four months. Participants engaged in two sessions of jumping, with intervals of rest between jumps. A separate clinical trial published in the journal Bone found that middle-aged men with low bone mass gained bone density following a year of jump training or resistance training.

The most effective bone response occurs when there is a short rest between each jump, according to Bruzina. Although the prospect of achieving only a 1 percent increase in bone density after extensive training may seem modest, Jocelyn Wittstein, an associate professor of orthopedic surgery at Duke University School of Medicine, asserts that any intervention that slows the natural decline of bone density is beneficial.

Getting Started with Jumping Exercises

To begin incorporating jumping into a fitness routine, Bruzina recommends starting with 40 to 100 jumps per session, two to three times a week. Variations can include jumping in place, off a box, or side-to-side. The key is to ensure that participants exert more force than their bones are accustomed to, gradually increasing intensity over time. Additionally, proper technique is vital; a solid landing is crucial to maximize the impact on bone health.

Before introducing jumping exercises, it is advisable for individuals to engage in several months of resistance training to strengthen the muscles surrounding the hips and spine. Winters-Stone suggests exercises like squats, lunges, overhead presses, and deadlifts to bolster these areas. For individuals diagnosed with osteoporosis, Belinda Beck, a professor of exercise physiology at Griffith University, stresses the importance of supervised instruction when performing jumping exercises to prevent injury.

Incorporating Jumping into Daily Life

Engaging in sports that involve jumping, such as gymnastics, basketball, or volleyball, can be beneficial for bone density. Winters-Stone notes that these athletes frequently experience ground impact, which contributes to stronger bones. Childhood activities, such as jumping from trees or playing tag, also load the skeleton in diverse ways, aiding bone development.

As people age, they often become less active and less likely to engage in varied movements. Sports like tennis, pickleball, and golf encourage diverse motions, while low-impact activities such as cycling and swimming do not provide the same benefits for bone health. Stein advises that individuals incorporate high-impact exercises into their routines to effectively stress their skeletons.

Research indicates that bone mineral density typically peaks in one’s late 20s or early 30s. Nonetheless, Kohrt believes that older adults can still strengthen their bones. “The skeleton remains resilient to stress,” she asserts, highlighting the capacity of bones to adapt and protect against fractures.

In summary, jumping exercises present a promising avenue for individuals seeking to improve their bone health, particularly as they age. While the benefits of such exercises may take time to materialize, researchers advocate for their inclusion as part of a broader strategy for maintaining bone density and overall fitness.