Table of Contents
You’ve likely heard about the benefits of jumping exercises for osteoporosis, osteopenia, and low bone density. But is jump training safe for everyone, and does it reduce bone resorption in all areas of the skeleton equally?
A paper published in 2024 in the Journal of Sports Medicine Science (1) addresses many of these questions. It studied numerous randomized controlled trials and specifically examines whether jump training has a site-specific effect on different parts of the body.
In this post, we’ll review the findings from that paper and answer common questions about jump training for osteoporosis, including safety tips and how to get started.
Jump Training for Osteoporosis
The 2024 systematic review and meta-analysis, titled “Skeletal site-specific effects of jump training on bone mineral density in adults,” offers valuable insights into the benefits of jumping exercises for osteoporosis on all groups, including older women and, specifically, premenopausal women. The study compiled data from 19 valid research clinical trials involving over 666 participants.
The meta-analysis of randomized trials concluded that jump training was highly beneficial for osteoporosis and improving bone density, but its effects were particularly pronounced in the femoral neck, a part of the hip. Let’s break this down further.
Jumping Exercises and the Hip (Femoral Neck)
If you’ve had a bone density scan (DEXA or dual-energy x-ray absorptiometry), you’ve likely seen the femoral neck mentioned. This part of the femur (the thigh bone) is located near the hip joint (see image below) and is crucial for mobility and stability. It is also the location of many osteoporotic fractures.
Jumping exercises are high-impact exercises that improve hip bone mineral density, specifically in the femoral neck, because the impact travels up through the legs and directly stimulates this area. Encouragingly, these results were observed in both younger and older adults.
However, jumping doesn’t impact other areas of the hip, like the subtrochanteric region, in older adults. But younger adults do see improvements in these regions, so starting jump training early can improve your bone health.
Jumping for Osteoporosis and the Lumbar Spine
Unfortunately, jumping exercises don’t seem to increase bone density in the lumbar spine. This is because the forces generated during jumping don’t sufficiently stimulate the bones in the lower back. But don’t be discouraged! Jumping is still beneficial for hip bone density, and it’s an easy, equipment-free exercise you can do anywhere.
Before You Start Jump Training
Before you dive into jump training, there are a few essential things to consider to ensure your safety and effectiveness. Make sure you’re ready to jump and not cause injury. Let’s go over the key points:
Pelvic Health and Jumping
First, assess your pelvic health. Women, in particular, may be unaware of pelvic floor issues like prolapse, which can be exacerbated by jumping. If you experience leaking or new sensations in the pelvic area during jumping, consult a pelvic floor physical therapist or gynecologist. A healthy pelvic floor is essential before you start a regular jumping routine.
Knee Health and Jumping
Proper jumping technique is vital to prevent knee injuries. Focus on your form, especially how you land and the alignment between your feet, knees, and hips. Poor alignment can indicate weak hips, which may increase the risk of injury over time.
In the two videos below, I demonstrate how to do these advanced jumps with correct alignment. Please note that these are for Elite level in Exercise for Better Bones and general users. Later in the post, I provide videos with bone building exercises that are more gentle and safer.
Overall Health and Jumping
Lastly, consider your overall health, balance, and bone strength before beginning jump training. If you have a history of fragility fractures (especially compression fractures) or other health issues, consult a healthcare professional familiar with osteoporosis before starting. Progression is key—start slowly and build up under expert guidance.
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, a therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
I cover important topics related to osteoporosis exercise including:
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
Jumping, Weight Bearing Exercise, and Ground Reaction Forces
Before we discuss jumping and osteoporosis in more detail, we need to cover several important concepts. Understanding these concepts will help you decide if jumping suits your bones and what jumping exercise to do. The first concept is weight bearing exercise.
Weight Bearing Exercise
Jumping is a weight bearing exercise, but the effectiveness varies by type of jumping. I’ll expand on this briefly, but first, a definition of weight bearing exercise. (You can find a more detailed review in my Weight Bearing Exercise Guide.)
A weight bearing exercise is any exercise or activity that meets these three conditions:
- One or several of your limbs make contact with a stable surface.
- It places body weight through a limb.
- A gravitational field is present. (This is why Earth is an excellent place to exercise, not space.)
The second concept you must understand is that these conditions create “ground reaction force” (GRF). During a weight bearing exercise, the ground reacts with its force when we bear weight.
Ground Reaction Force
When you stand motionless, you exert a contact force with the ground. In this case, you exert 50% of your weight on each leg. The ground reacts and exerts its own equal and opposite force. The force exerted by the ground is the reaction (to your action).
Studies that have measured the GRF created by different activities show that the amount of GRF varies depending on the intensity of the activity. For example, running involves greater GRF than slow walking.
Why?
Because the faster you move, the greater the forces you must overcome to maintain your balance. This muscular contraction stops you from collapsing. Ground reaction forces and muscle contraction work together to stimulate bone cells.
Is Jumping a Weight Bearing Exercise?
Yes, jumping is a weight bearing exercise that strengthens bones in the hip region. However, its effectiveness varies because each type of jump has different ground reaction forces (GRF) and muscle contraction.
The squat jump is part of my Elite level in the Exercise for Better Bones program. It is effective but only recommended for some users of Exercise for Better Bones: those with a history of exercise activity and low fracture risk. For those with an elevated risk of fracture and a limited history of exercise activity, the heel drop or modified heel drop is an excellent place to start.
Jump Training for Osteoporosis Variations
Here are a few more jumping variations to consider:
- Is jumping rope a weight-bearing exercise? Jumping rope generates ground reaction forces, but there are limits on how high you can jump.
- Are jumping jacks weight-bearing? Like jumping rope, there are constraints on how high you can jump.
- Is jumping on a trampoline considered weight-bearing exercise? There is no evidence that rebounders and trampolines increase bone mass.
Can High-Impact Jump Training Reverse Osteoporosis?
In my post Can Osteoporosis be Reversed?, I discuss a long-term controlled trial examining whether resistance training and weight bearing exercise intervention significantly increased hip bmd (bone mineral density). The training program included high-impact jump training and other weight bearing exercises.
The research team found that over the five-year clinical trial, the exercise group increased bone density in postmenopausal women. The control group did not exercise. The exercise group was consistent with their exercise over a long period of time and was at a low risk of fracture.
Common Questions About Jumping
We frequently receive questions about different types of jumping and if they are bone building.
Are Jumping Jacks Good for Osteoporosis?
Yes, jumping jacks can be an effective form of jump training for osteoporosis. However, when you do jumping jacks, there is a natural limit in vertical jump height, thus limiting the ground reaction force and, in turn, gains in bone strength. As with all jumping exercises, ensure your form is good to protect your knees. Follow the other recommendations above.
Is Jumping Rope Good for Osteoporosis?
Jumping rope is another excellent option for improving bone density and cardiovascular health. Like jumping jacks, you will experience constraints on how high you jump. You can throw in some higher jumps while skipping rope but you might be limited by your overall fitness level and your pelvic floor.
Apply the same guidelines as jumping jacks to ensure safety and effectiveness.
Is Jumping on a Trampoline Good for Osteoporosis?
Currently, there is no evidence supporting the use of trampolines (or rebounders) for improving bone density in osteoporosis. There are not enough ground reaction forces to consider it an impact exercise. Trampoline exercises may not deliver enough impact to increase bone mineral density and bone growth.
Are Jumping Exercises Safe if You Have Compression Fractures?
If you have compression fractures, it’s crucial to get clearance from your physician before starting any jump training. The fractures need time to heal, and jumping may not be appropriate for those with or at risk of vertebral compression fractures.
Are Jumping Exercises in Water Effective?
Water reduces the gravitational force and impact when you do any exercise, particularly jumping in water. Conclusion: water aerobics classes with jumping have limited bone building effectiveness.
How Much Jumping to Prevent Osteoporosis and Build Bone Density?
How much jumping should you do to see results and strengthen your bones? The meta-analysis found that 50 jumps per day, at least four times a week, can improve bone density. Interestingly, breaking up these 50 jumps throughout the day may yield even better results.
Incorporating jumping into your daily routine can be easy. I had an aunt who did five jumps after every bathroom break—simple but effective!
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, a therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
I cover important topics related to osteoporosis exercise including:
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
Conclusion
Jump training for osteoporosis can be a powerful tool for improving bone health, especially in the hips. However, it’s essential to consider your pelvic and knee health, overall fitness, and any existing conditions before starting your jumping program.
By following the guidelines in this post and consulting a healthcare professional when necessary, you can prevent bone loss and safely incorporate jumping into your strength training, balance exercises, and weight bearing exercise program.
Reference
- Florence G, et al. Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. Journal of Sports Sciences. 2023 Dec;41(23):2063-2076. doi: 10.1080/02640414.2024.2312052. Epub 2024 Feb 2
Further Reading
Comments