Should You JUMP for Your Bones?
Low Impact Jumping—It’s A Thing
A friend’s husband recently broke his leg on a guy’s trip—one enthusiastic air-guitar move to the classic Van Halen song “Jump”… and pow!
Funny story…
Until you realize the risk for fractures is even greater for us midlife women. 😰
As estrogen declines, bone loss quietly accelerates—often starting in our 30’s.
Osteoporosis isn’t an “old age problem”.
It’s a today problem with a today solution.
Yes, that solution might include jumping…when done safely and smartly.
Read on to learn how to build stronger bones now—so everyday life doesn’t become a fracture risk later!
JUST ONE THING
Putting your bones through some impact is extremely beneficial.
But this doesn’t mean you 🎶 Go ahead and JUMP 🎶 right into it with big powerful moves.
Your JUST ONE THING to Build Bone Density
Ease Into Impact Exercises
While impact exercises are great for your bones, you need to remember that your muscles, tendons and ligaments are also involved with every jump.
If you don’t build up your jumping moves gradually with care and attention on strengthening these soft tissues at the same time, you could end up with tendinitis, sprained ligaments or even muscle tears.
To help you ease your body into beneficial impact movements, I have a great video for you to build a solid base.
Try this one today!
Gentle Impact Exercises to Build Bone Density
- In-N-Out Squat (20 secs): This exercise provides a "perfect amount of impact to start with" and is easier on your tendons and ligaments. Begin with your feet together, quickly drop out and sink down into a squat, and then pop right back up.
- Lateral Skater Hops (20 secs): This exercise applies impact and force sideways, which is important for your bones. Make sure to always sticking that landing with each leap.
- Skipping (20 secs): This low-level impact exercise helps train your coordination and even brings child-like joy!
Extra Tip: Before starting any jumping or hopping moves, spend 4-6 weeks with basic strength training exercises first to significantly reduce your risk of injury
Did You Know...
- Knee and hip alignment are extremely important whenever you do any type of jump training to reduce tendon injuries. When landing and taking off, your knee should always be in line with your ankle, not caved inward.
- Many women discover a weak (or tight!) pelvic floor the moment they start jumping 💦. Try doing some pelvic floor strengthening exercises prior to jumping to prevent leaks. AND stop jumping when your pelvic floor muscles become fatigued. You may also need to book an appointment with a pelvic floor PT to get back on track.
- Jumping exercises are best performed immediately following a full dynamic warm-up and prior to any resistance training work. You want to be fully warmed up but not fatigued.
Until next week... Be strong💪
