14 Weight Bearing Moves for Bone Density | Osteoporosis Prevention All Weight Bearing Exercise is NOT created equal! How do weight bearing exercises stack up for bone density benefit?
Here’s exactly how in a lowest-to-highest ground force rating. Midlife women, especially those in or past Menopause Transition are at risk for bone (and muscle loss)… and its preventable.
You can also treat this list like a progressive suggestion. You may hit your limit for ability to go higher impact. Yet, you’ll be doing the most beneficial in the time you have for the condition you’re in.
Dance Step 2.7
Step Up(30cm) 2.7
Lateral Step up 3.1
Hopping 3.4
Jump squat 3.8
Side to side jumps 3.9
Star jump 4.3
Foot stomp 4.6
Vertical jump 4.7
Side to side over rope 5.1
Depth jump 5.2
Drop jump 5.5
Forward/backward Squat Jump 6.3
Vertical Squat Jump 7.1
To start: Identify the level you’re already doing and go to the next one. Stay there for a few weeks and allow your body to provide feedback and to adapt even if you feel you can do more, there are adaptations happening you can’t see.
In previous Instagram posts (@flipping50tv) about bone density I’ve shared the recommendations:
3-5 sets
10- 20 jumps
4-7 days a week
Beginner? Start with 3 sets, 10 jumps, 4 days.
SAVE THIS! PSst.. “getting the heart rate up” is not the goal, though it may happen. Between weight training sets? No – based on your need for recovery between sets. Busy-ness disallows you to recover. Go do another muscle group instead but don’t tax your system between sets in this way. Result is decreased benefit of either and increased injury risk.
Note: this study was performed to find the exercises to prevent osteoporosis. Check with your physician about your risk and bone density. Use that to discuss with a Medical Exercise Specialist.
Science:
Daly RM, Dalla Via J, Duckham RL, Fraser SF, Helge EW. Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription. Braz J Phys Ther. 2019 Mar-Apr;23(2):170-180. doi: 10.1016/j.bjpt.2018.11.011. Epub 2018 Nov 22. PMID: 30503353; PMCID: PMC6429007.
00:00 Introduction
00:21 HOPPING
00:34 FOOT STOMPS
00:48 DROP JUMPS
00:59 VERTICAL JUMPS
01:10 HOW TO USE THIS RESEARCH
This is so great. Thank you
Would I get the same benefit if I use the bosu ball…
That absorbs the impact that your bones need, I’m pretty sure.
What do you think about whole fat milk? I stopped drinking it for a while but I’m wondering if it’s worth it to start again, if it has calcium?
good question. I use almond milk. looking forward for her reply.
thank you! starting my jumps!
Would love to see a video where you demonstrate a set of the power move for the strength training, for upper and lower.
I was using Cathe’s Slow and Heavy series but not as slow, more like a 2 second push and pull. I guess it could be a 1 second push and 2 second pull.
I can do almost all these on a cellersizer and it’s easier on the joints. So far I have 100% bone density. Please interview David Hall!
Can you explain how dexta scan showed normal bone density yet following back pain and mri told I had total collapse of t3 t7 t8 t9 t10 t11 and L1 and its due to osteoporosis?