As we age, our bones naturally weaken and become more prone to fractures. However, a form of exercise called jumping can help build bone density and reduce this risk.
Research has shown that jumping exercises can increase bone mineral density by up to 1.5 percent after just six months of regular training. But it’s essential to approach jumping safely and with caution, especially for those who are frail or struggling with balance.
Experts recommend incorporating jumping exercises into your routine two to three times a week, with a focus on solid footwork and controlled landings. It’s also crucial to have strong muscles around the legs, hips, and back to support joints during jumping.
While exercise is critical for maintaining bone health, medications are often more effective in treating osteoporosis. However, research suggests that impact training, such as jumping, can be a valuable addition to your routine.
Studies have found that middle-aged men with low bone mass improved their bone density after a year of jump or resistance training. Women with osteoporosis also showed significant improvements in bone strength when performing supervised, structured impact and resistance workouts.
To get started, begin with a few months of resistance training to strengthen the muscles around your hip and spine. Then, gradually introduce jumping exercises into your routine, focusing on controlled movements and solid footwork.
Remember, building strong bones takes time and consistency. So, start with small steps and be patient – your bones will thank you!
Source: https://www.washingtonpost.com/wellness/2025/09/14/jumping-bone-density-exercise