Is Jumping Good Or Bad For Bone Health? I Asked The Experts

Osteoporosis disproportionately affects women, and not just by a little—a shocking 80% of all Americans with osteoporosis are women. Knowing this, it's safe to say that everyone, especially women, should give their bones some love. 

You may assume this means taking the path of least impact—but as it turns out, that's not necessarily the case.

According to double board-certified orthopedic sports medicine surgeon Vonda Wright, M.D., M.S., the answer is straightforward: "Research has shown that the impact of as few as 20 jumps a day can stimulate bone remodeling and mineralization1, period." Which Wright deems, "great for preventing osteoporosis." 

Now, jumping for bone health isn't just about building bone but also rebuilding—so don't think it's too late to start. Wright uses the NASA astronauts as an example of this, noting that they often take part in trampoline exercises to build back their bone quality.

This is especially important information for women who, as mentioned previously, are at a higher risk of both developing osteoporosis and having fractures2 once they get that diagnosis. As for why, there are a few reasons. 

First, Wright explains, "Men have higher levels of testosterone across their life span, which is important for building bone3."

However, estrogen is also beneficial for bone health. The problem here is that estrogen depletes naturally with age, especially once perimenopause and menopause hit. Because of this, Wright says women lose between 2% and 3% of their bone density per year in the perimenopause period4—illustrating just how essential estrogen is in supporting bone health.

Women tend to have smaller bones than men as well, which is another possible reason they experience higher rates of osteoporosis and fractures.

"Start with the basics," Dinkins says, referring to a basic jump rope exercise.

"If you don't have a rope or haven't jumped rope before, use an 'air rope,' the same as you would an air guitar," she adds. 

Squat jumps are one way to work your glutes, quads, and check jumping off your list in one fell swoop. Plus, they can spark a caloric burn due to the high intensity of the exercise, Dinkins says.

They're essentially just a squat, but at the top, you jump instead of simply straightening your legs. If you struggle with stability, consider starting with smaller jumps at first.

In action: Complete six to eight repetitions of squat jumps for two to three sets, resting in between sets.

If you've already begun working jumps into your exercise routine, you may consider taking it to the next level with box jumps.

You can find a variety of heights at your local gym, or order them online. It's essential that you find a sturdy place to complete these exercises rather than jumping on a bench or another piece of equipment that isn't stable.

You should also start small here and work your way up to larger boxes once you feel ready. 

Now, while jumping is beneficial for most people, especially regarding bone health, it's not recommended for everyone. Those with preexisting joint conditions or current severe bone health concerns should consult their physician before giving these exercises a go.

You should also know that jumping isn't the only way to support bone health when it comes to movement—strength training is another option. "As muscles pull on the bone, they generate enough stress on the bone that the bone will remodel," Wright explains. 

So if jumping just isn't for you, give strength training a go—here are s the basics you need to know.