11/02/2025
🦴 Ready to boost your bone health? 🦴
If you’re managing osteoporosis, jumping protocols can be a powerful way to strengthen bones and support your fitness.
Here are a few things to keep in mind:
1. High-impact jumps
One study found that premenopausal women who jumped 10 to 20 times a day for four months, with 30 seconds of rest between each jump, saw a significant increase in hip bone density. Another study showed that jumping for just 60 seconds daily for five months improved hip bone density by nearly 4 percent.
2. Jumping in place
Some experts suggest simple jumping in place. Try coming up slightly and landing on your heels, or rising onto your toes and dropping down. Begin with 10 to 20 jumps, then work your way up to 100. From there, you can try three sets of 100 jumps, three times per week.
3. Vertical jumps
Perform 10 vertical jumps on a hard surface without shoes, using an arm swing and a quick dip before takeoff. Rest for 10 seconds between jumps and repeat three days a week. If needed, use a support for balance as you build confidence and later add more variety with side or forward jumps.
As always, pay attention to how your body feels and adjust your movement as needed.
Want support integrating this approach into your wellness plan? Give our office a call. We’re here to help! 💪
