Healthier Bones May Be a Few Jumps Away

Jumping isn’t just for kids. Science reveals that all age groups can benefit from adding jumping to the daily routine.  Bouncing puts stress on the bones and grows muscles, which can improve bone density and possibly prevent conditions like osteoporosis. It turns out that healthy bones may be just a hop, skip, and jump away.

Bone remodeling
Over the course of their childhood, National Geographic reports, a child’s skeleton is capable of stretching to twice or nearly three times its size to facilitate that child’s growth as they get taller. 

However, even after people stop getting taller in their late teens, people’s bones continue to remodel themselves in response to micro-breaks caused by everyday stressors.Remodeling bones results in a skeleton that is stronger and more robust. 

Certain exercises are actually so effective at making bones remodel that they can prevent the natural depletion of bone density that comes with age. Jumping is one of these activities.

Bones need help to stay strong
Even though human bones continue to remodel in response to daily stressors, Prevention reports that aging puts a dent in this process. Bone mass density peaks around age 25, and subsequently decreases.

This depletion can be particularly severe for postmenopausal women, according to mindbodygreen. Both testosterone and estrogen help with building strong bones, but women have lower estrogen levels after menopause. Additionally, women tend to have smaller and narrower bones than men to begin with. These factors leave postmenopausal women susceptible to osteoporosis, a condition marked by low bone mass density, and weaker bones that are prone to fracturing.

Hormones aren’t the only factor that can affect bone strength throughout life. Other risk factors include low levels of nutrients, particularly vitamin D and calcium, genetics, and smoking, among others.

Take the leap 
Unfortunately, people’s bone mass density peaks at age 25 and steadily decreases in the years and decades following. Fortunately, high-impact activities associated with bone remodeling, can keep the reduction at bay, resulting in bones that stay strong for decades.

A 2014 study found that jumping only ten times, twice a day, is actually more effective at conserving and boosting bone density than other high-impact activities like running and jogging. 

The study followed 60 women aged 25 to 50. After four months of daily jumping, these women saw their hip bone mineral density grow by 0.5 percent. By contrast, the control group that did not jump, lost 1.3 percent of their bone density over the months.

Dr. Larry Tucker, the study’s lead researcher tells Prevention, “Our study showed significant benefits over time. Women have to do the jumps daily to get the benefits. In addition keep in mind as women age it’s more and more difficult to improve bone density.

“Running and jogging have less impact on bone density because of the repeated bone stress,”  Tucker continued. He also added that, “the earlier in life a woman stresses her bones, the more benefits she will likely see.” 

How to begin
During the study, participants were instructed to jump as high as they could from the floor and they jumped without boxes, shoes, or pads and took a 30 second break in between jumps, this is not the way to begin a jumping routine.

Beginners should start slow to avoid any injuries. Additionally those with bone conditions or injuries should check with their doctors before starting an exercise program, according to mindbodygreen . 

Marcel Dinkins, a fitness trainer told mindbodygreen that when starting to incorporate jumping, “The most common mistake is doing too much too soon.” She suggests that people who don’t have a lot of experience jumping can start off with a jumping rope. Begin with three rounds of jumping per day, each round lasting a minute with a 90-second rest period in between, and increasing the time as one builds strength and stamina.

For intermediate jumpers, Dinkins suggests plyometric squat jumps. These are essentially a deep squat followed by a jump as one comes out of the squat and they can not only build bones and muscles, but also burn calories. Do three sets of six to eight reps with a rest in between sets.

The benefit of jumping is that it doesn’t require any equipment, but if advanced jumpers want a challenge, they can acquire a plyo jump box. Start with a shorter box and move up to a higher one over time. She also suggests beginning with jumping onto the box and stepping down (not jumping)to prevent injury. 

Jumping is a great activity for everyone, men and women, young and old. Incorporating jumping into a daily routine is a simple, effective way for even spacemen to maintain and build strong bones. All the more reason to take the leap today.