5 minutes a day for bone health
Last week I watched a talk on YouTube about women’s wellness, with Dr. Elisabeth Fontaine. Keep reading, this post is not just for women!
Dr. Fontaine mentioned an activity we can all use to maintain bone density as we age. That activity is jumping. Jumping has many benefits, bone density is one.
Not to be dramatic, but this was revelatory. While I’ve heard about the benefits of jumping rope repeatedly, I’d never heard anyone recommend the simple act of jumping. And I consume a lot of health content. It’s simple, yes, but it wasn’t obvious.
True or not, I believe I can’t jump rope. Is it the wrist movement? Is it coordination? I don’t know. What I do know is the likelihood of me starting a jump roping practice, as beneficial to my health and as convenient as it seems, is close to zero. It’s outside of my flow state.
So when I learned — was reminded — I don’t have to use a rope, I can simply jump, it felt like I gained access to an important activity that was previously inaccessible. Often we associate complexity with value. This was a reminder there’s just as much power in simplicity.
Image by by Alvin Mahmudov on Unsplash
Bone density not real* enough?
What about height?
Last week I also read an article titled “4 signs you’re getting older.” One of those signs was shrinking. According to the article, we start losing height around age 40. By 70, men have lost one inch and women two. By 80, we’ve lost another inch.
Why do we shrink?
We lose bone and cartilage in our spine as we age. Our abdominal and lower-back muscles can weaken, making it harder to hold the spine upright.
Jumping helps train bone strength by exerting healthy stress on the bones when we land. Jumping also aids in improving blood flow to the bones.
*I get it, we’re visual. We can’t see our bones. Find the ‘why’ that matters most to you.
Image by Priscilla Du Preez 🇨🇦 on Unsplash
‘How to’ jump
I titled this post 5 minutes a day, but what I meant is 2 minutes. In the podcast, Dr. Fontaine recommended 10-20 jumps, twice per day. We all have two minutes. No equipment required. We can jump just about anywhere, including in our homes. No extra space required.
Why jump?
It’s fun
I don’t know why jumping gives me a little burst of happiness, but it does. Probably because there’s no rope involved. 😉
I bet you’ll have the same experience of ‘fun’ when you jump.
It’s energizing
I don’t know anyone who’s not looking for more (non-caffeinated, sugar-free) energy.
Strengthens bones
Jumping is a high-impact exercise. When you land from a jump, your bones experience a force that is greater than the force of gravity alone. This impact creates small strains in the bone. The body responds to these strains by depositing more bone tissue in the areas that are subjected to the most force, leading to increases in bone density.
Improves balance & coordination
Jumping improves coordination between our senses and our muscles. When we jump, various muscles are recruited. Muscles are required to work together to perform the jump.
Improves heart health & respiratory function
When we exercise regularly, our lung function improves.
Improves muscle mass
Different muscles in the body are used during jumping. Muscle use + improved blood flow builds muscle.
Injury prevention
Jumping strengthens muscles and improves the elasticity of tissues like tendons and ligaments surrounding the feet and ankles.
Weight loss
Additional benefits of physical activity like jumping include improved digestion, stress reduction, improved cognition, increased longevity and health span (the years we’re not just alive, but healthy).
Image by Nino Liverani on Unsplash
How I’m doing it
We’re creatures of habit who prefer the path of least resistance, both of which make starting new routines challenging.
Intention, mindfulness, and having a specific plan can help start and sustain new habits.
20 jumps anytime I return home, or at least twice per day
I jump in the entryway of my apartment to minimize distractions which will inevitably occur if I wait until I get further inside my apartment.
Bare feet, for the benefits I wrote about previously
I take my shoes off when I enter my apartment whether I’m jumping or not — no extra effort or preparation required. Shoes designed for running should also get the job done.
If I find the cue of returning home fades over time, I’ll experiment with adding “jump” to my calendar in the morning and evening. Two calendar events per day, repeating daily.
How’s it going so far?
My calves are sore. In my ‘this is new and fun’ excitement, I’m doing ~40-50 jumps per day.
Nervous about jumping?
Speak with a physical therapist who can assess your strength and stability. Start slowly with a jump or two to see how it feels. Build up gradually to 10-20 jumps.
Do you jump? If not, will you add jumping to your routine? Let me know!
References
The Benefits of Jumping for Your Health as You Get Older
Effect of Low-Repetition Jump Training on Bone Mineral Density in Young Women
Flow state —> the activity is challenging enough to be engaging but not overwhelming, and your skills are sufficient to meet the challenge.
Cover image by Guillaume Bolduc on Unsplash
Thanks for reading!
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