Here’s a great reason to jump for joy — new research shows that with only 20 jumps a day, premenopausal women can significantly build hip bone mineral density. I always encourage women to remember that a small change to your daily routine can lead to a big impact in your bone health, and this is a perfect example!
The study followed 60 women ages 25 to 50 who took part in the jumping program. One group of women jumped twice a day, six days a week, and as high as possible for 10 times. Another group jumped 20 times, with the two groups each resting 30 seconds between jumps. After 16 weeks, both groups had positive hip bone mineral density changes, while a group of women that did no jumping had a negative change in their hip bone mineral density.
What’s more, this study is important because it highlights that changes can be made in the hip, one of the most common and dangerous fracture areas. It’s estimated that the number of hip fractures could triple in the United States by the year 2040, according to the study authors.
I do want to note that the jumping in the study was jumping with a lot of force. I call this power jumping, which is jumping as high as you can, swinging your arms up above your head. You can land with your feet apart or together.
While jumping is simple, you may want to avoid it if you have severe osteoporosis, a history of fracture, balance problems or other health issues. Also, keep in mind that this study looked at pre-menopausal women. Other studies with postmenopausal women have not been so successful, even though they included more jumping. I suspect that one hundred hops a day or low jumps would benefit postmenopausal women, along with better nutrient intake and the alkaline diet, such as found in my Better Bones program.
Tucker, L.A., Strong, J.E., Lechemianant, J.D., Bailey, B.W. (2014) Effect of Two Jumping Programs on Hip Bone Mineral Density in Premenopausal Women: A Randomized Controlled Trial. Am J Health Promot.