How does the effect of impact exercise on osteoporosis risk compare to unchangeable factors like age and sex?

Here at Alloy, we know that unchangeable factors like age and sex are major risk factors for osteoporosis, especially for women after menopause due to the drop in estrogen. However, impact exercise—such as jumping, hopping, or running—can have a powerful effect on bone health. In fact, research highlighted by our experts shows that regular impact exercise can be as effective at preventing osteoporosis as those unchangeable factors are at increasing risk. Just 20 jumps a day can make a significant difference!

If you’re unable to do high-impact activities, alternatives like trampolines or vibratory plates can also help. Building muscle mass and maintaining a high-protein, nutrient-rich diet are also key strategies for supporting bone health.

For a deeper dive, check out these helpful video chapters:

• Impact Exercise for Bone Health (Video 1)
• Impact Exercise for Bone Health (Video 2)

If you’re interested in learning more about osteoporosis prevention and treatment options, including Menopausal Hormone Therapy (MHT), visit our osteoporosis information page. At Alloy, we’re here to help you take charge of your bone health!

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This answer was created using the following resources:

• The Importance of Impact Exercise
• Why Impact Exercise is Important
• Catching Up With Dr. Vonda Wright | Alloy