2015 NIH study: jumping improves bone density

bzar · 02-10-21, 06:45 PM

this was a 2015 study that i recently became aware of through Dr Mehmet Oz's health column about jumping 20x/day if you can safely do so (along with several other tips).

the study was done on pre-meno women in a randomized controlled trial.

https://pubmed.ncbi.nlm.nih.gov/24460005/

when i used to jump rope, my abs really got a great workout. there is a learning curve to jumping, which was my take-away.

Gams · 02-10-21, 06:49 PM

Is this just jumping as high as you can as opposed to high impact aerobics? If so, I’d be curious to find out how the benefits of high impact aerobics compare.

bzar · 02-10-21, 10:53 PM

Quote:

Originally Posted by Gams

Is this just jumping as high as you can as opposed to high impact aerobics? If so, I’d be curious to find out how the benefits of high impact aerobics compare.

the way Dr. Oz describes it, it's just jumping, and breaks are incorporated.

here's a direct quote from the NIH abstract (in the link provided) so you do 10 jumps in a row in the morning, and 10 later in the day (or you can do 20 + 20 if you're tough):

Quote:

Intervention: Subjects were randomly assigned to a control group or one of two jumping groups. The Jump 10 group performed 10 jumps with 30 seconds rest between jumps, twice daily for 16 weeks, while the Jump 20 group performed the same protocol but with 20 jumps.

killoffsonny · 02-11-21, 01:35 PM

This was done on premenopausal women. I'm 66 and have osteoporosis. I don't know if it would rebuild bone or not.

Vintage VFer · 02-11-21, 01:53 PM

Quote:

Originally Posted by killoffsonny

This was done on premenopausal women. I'm 66 and have osteoporosis. I don't know if it would rebuild bone or not.

For those of us who are older and/or with bone loss or injuries, the recommendation is for Heel Drops for safer impact.

Margaret Martin describes them here:

https://melioguide.com/osteoporosis-...drop-exercise/

I have a few "senior" workouts that have heel drops.

yogapam · 02-11-21, 02:20 PM

Quote:

Originally Posted by Vintage VFer

For those of us who are older and/or with bone loss or injuries, the recommendation is for Heel Drops for safer impact.

Margaret Martin describes them here:

https://melioguide.com/osteoporosis-...drop-exercise/

I have a few "senior" workouts that have heel drops.

Thank you for sharing the link! I am at low fracture risk with mild osteopenia & my low back does not like jumping. This fits the bill for both bone building & calf strengthening.

gladgirl · 02-11-21, 02:36 PM

Quote:

Originally Posted by Vintage VFer

For those of us who are older and/or with bone loss or injuries, the recommendation is for Heel Drops for safer impact.

Margaret Martin describes them here:

https://melioguide.com/osteoporosis-...drop-exercise/

I have a few "senior" workouts that have heel drops.

Thank you for this. With my lower spine/scoliosis and osteopenia jumping is no longer an option. These I can do.

killoffsonny · 02-11-21, 02:58 PM

Quote:

Originally Posted by Vintage VFer

For those of us who are older and/or with bone loss or injuries, the recommendation is for Heel Drops for safer impact.

Margaret Martin describes them here:

https://melioguide.com/osteoporosis-...drop-exercise/

I have a few "senior" workouts that have heel drops.

Thanks! I do those but I admit I'm not always consistent.

bzar · 02-11-21, 04:26 PM

i am post-meno and at the moment, i have retained my mobility and physical stamina. fortunately, i can do pretty much everything that i have been doing, albeit at a lower speed.

however, as some of you have shared, it's not possible. have you also abandoned rebounding? because after reading this study, i was thinking rebounding must give you the same effects but better because you have the resistance of the rebounding surface to cushion the impact?

yogapam · 02-11-21, 10:59 PM

Quote:

Originally Posted by bzar

however, as some of you have shared, it's not possible. have you also abandoned rebounding? because after reading this study, i was thinking rebounding must give you the same effects but better because you have the resistance of the rebounding surface to cushion the impact?

Hi Jeannine, my Hawaiian friend! How I’d love to be there meeting up with you again!

I rebound fairly regularly, but I don’t jump high. After trying these heel drops today, they feel higher impact and I didn’t do them as high impact as I could have. But, from everything I’ve read, I do believe rebounding does help with bone density.

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02-10-21, 06:45 PM
bzar Exchange Moderator Join Date: Feb 2002 Location: PalmTreeVille	2015 NIH study: jumping improves bone density this was a 2015 study that i recently became aware of through Dr Mehmet Oz's health column about jumping 20x/day if you can safely do so (along with several other tips). the study was done on pre-meno women in a randomized controlled trial. https://pubmed.ncbi.nlm.nih.gov/24460005/ when i used to jump rope, my abs really got a great workout. there is a learning curve to jumping, which was my take-away. __________________ ~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.

02-10-21, 06:49 PM
Gams Join Date: Mar 2007	Is this just jumping as high as you can as opposed to high impact aerobics? If so, I’d be curious to find out how the benefits of high impact aerobics compare.

02-11-21, 01:35 PM
killoffsonny Join Date: Mar 2006 Location: Houston	This was done on premenopausal women. I'm 66 and have osteoporosis. I don't know if it would rebuild bone or not. __________________ Becky

02-11-21, 04:26 PM
bzar Exchange Moderator Join Date: Feb 2002 Location: PalmTreeVille	i am post-meno and at the moment, i have retained my mobility and physical stamina. fortunately, i can do pretty much everything that i have been doing, albeit at a lower speed. however, as some of you have shared, it's not possible. have you also abandoned rebounding? because after reading this study, i was thinking rebounding must give you the same effects but better because you have the resistance of the rebounding surface to cushion the impact? __________________ ~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.