How much impact exercise is needed to meaningfully strengthen bones?
To meaningfully strengthen your bones, here at Alloy we recommend a combination of impact and resistance exercises:
- Jumping or "bone bashing": Just 10 minutes, three times a week, or 20 jumps a day can make a real difference. This could be as simple as hopping in place at your kitchen sink, doing jumping jacks, or running up the stairs. If you have joint pain, rebounding (jumping on a mini-trampoline) is a great alternative and is even used by NASA to help astronauts rebuild bone.
- Strength training: Lift weights that are heavy for you—enough that you can only do about four repetitions per set, for four sets. This level of intensity is key for stimulating bone growth. Compound lifts like squats and deadlifts are especially effective for improving bone mineral density at the spine and hips.
- Walking in water: If impact is uncomfortable, walking in water provides buoyancy and gentle resistance, which still benefits your bones.
For more details and a demonstration of these exercises, check out the "Bone-Building Exercises for Osteopenia" chapter in our YouTube video with Dr. Vonda Wright. She explains exactly how much impact is needed and offers practical tips for all fitness levels.
You can watch that specific section here: Bone-Building Exercises for Osteopenia with Dr. Vonda Wright
If you're interested in learning more about bone health, menopause, and how Alloy can support you with products and expert care, visit our osteoporosis resource page: Osteoporosis (Bone Density Loss) During Menopause | Alloy
At Alloy, we’re here to help you stay strong and healthy through every stage of life!
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