A Move You Should Do MONDAY – Osteoporosis Prevention Jump Program

Bone is laid down along lines of stress. That is a phenomena known as Wolff’s Law. One of the best ways to strengthen bones and prevent osteoporosis is to perform 40-50 jumps per day. This is a quick 2-minute program that can keep your bones strong and healthy. Here’s how to do it:

Warm-up – Stand with your feet hip width apart and toes pointed straight ahead. Gently bounce up and down on your knees. Get them ready to do some jumping.
Ankle bounces x 10 – Jump up using mostly your ankles
Jumps in place x 10 – Jump up using your knees and hips. Get a bit more height in your jump than with the ankle bounces
Cycle jumps x 10 – Put one foot in front of the other and then jump and switch leg positions so the other foot is in front
Leg jacks x 10 – Do just the leg part of a jumping jack, jumping your feet apart and then together
Hops x 10 (each leg) – Stand on one leg and hop up and down

And that’s it! In less than 2 minutes a day, you can strengthen your bones and prevent osteporosis.

Why does this matter?

Not all exercises are bone strengthening. Bone production requires a certain amount of force. Lifting 70% of 1 RM (maximal repetition) or jumping are the most effective ways. So take a couple of minutes and help your bones to grow.

Because nobody has time to be in pain.

Until next time…