A quick way to improve bone density.
You probably know that resistance exercises help to stimulate bone growth, but what if you don’t want to lift weights?
You need to do something because osteoporosis is a real thing not only for women, but also for men.
You can actually stimulate bone growth very well without using any equipment and without spending much time.
A simple exercise like jumping up and down has been documented to be especially effective for stimulating bone growth of the hips which can be vulnerable to fractures as we get older (Zhao R, et al. 2014, Babatunde OO, et al. 2012).
Jumping also increased bone density of the whole body and the hips in osteoporotic men (Hinton PS, et al. 2015).
16 weeks of jumping 10 to 20 times twice a day improved bone density of the hips in premenopausal women (Tucker LA, et al. 2015).
Jumping a few times does not take up much time, and you don’t have to do it all at once, you could even do it 4 times a day.
That way it would not be too many jumps each time.
Babatunde OO1, Forsyth JJ, Gidlow CJ. A meta-analysis of brief high-impact exercises for enhancing bone health in premenopausal women. Osteoporos Int. 2012 Jan;23(1):109-19. doi: 10.1007/s00198-011-1801-0. Epub 2011 Sep 28.
Hinton PS1, Nigh P2, Thyfault J3. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015 Oct;79:203-12. doi: 10.1016/j.bone.2015.06.008. Epub 2015 Jun 16.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. Am J Health Promot. 2015 Jan-Feb;29(3):158-64. doi: 10.4278/ajhp.130430-QUAN-200.
Zhao R1, Xu Z, Zhao M. Effects of Oestrogen Treatment on Skeletal Response to Exercise in the Hips and Spine in Postmenopausal Women: A Meta-Analysis. Sports Med. 2015 Aug;45(8):1163-73. doi: 10.1007/s40279-015-0338-3.
Exercise for Maximum Benefits
Spending Minimum Time
serious disease without spending much time and without it interfering with your schedule.
You could even implement it at work, it takes literally a few seconds, a few times a day, to implement.