Impact exercises.
Yes you can.
Although impact or jumping exercises are one of the most useful bone density exercises you can add at home when you have osteoporosis or osteopenia. they also makes us nervous.
Jumping? With my bones?
You don't START with jumping.
You build up to it, one step at a time, and you move on only when the step before it feels easy.
Why impact exercises matter for bone density
When your feet meet the floor with force, that force travels up.
It's a signal your body responds to by getting stronger.
Strength training does a lot of the work. Impact adds a different kind of challenge, and you can start very small.
Safety tips: Before you begin, check with your doctor or physical therapist about impact, especially if you've had a fracture or a joint replaced. Wear shoes. Keep a sturdy chair or a wall close by.
Seated Stomps
Sit tall on a sturdy chair and stomp your feet. Left, right. Firm, not frantic. That's impact. If this is all you do this week, you did something.
Stomp Squats
Once stomps feel easy, stand up and add a squat. Stomp, then squat. It's more of a challenge than it looks, so give it a week or two before you move on.
Heel Drops
Hold onto a chair or a wall. Rise onto your toes and lower your heels. Make sure you can do that smoothly first. Then let your heels drop with a little more force. You should hear them. Because you're holding on, you decide how much.
Squat Jumps
These come last. You're ready when the first three feel easy and you can do a regular squat with good form. Start with tiny hops. Aim for 3 to 5, a couple of times a week. After a couple of weeks of that, work up to 5 to 8.
Not ready? Skip the squat jumps for now. Keep the heel drops small, shoes on. The second your heel or knee complains, stop and go back a step.
A Note From Wini
Give your body a challenge it can handle, then ask for a little more each time. That's how we get stronger.
Questions women ask about impact and osteoporosis
Can I do impact exercises if I have osteoporosis?
Many women can, when they start small and build up the way I describe above. Ask your doctor or physical therapist first, especially after a fracture or a joint replacement. Then start with seated stomps.
How often should I do impact exercises?
A couple of times a week is plenty to start. For squat jumps, begin with 3 to 5. After a couple of weeks, work up to 5 to 8.
Do I need equipment?
No. A sturdy chair or a wall to hold, and a good pair of shoes. That's it.
Where this fits in a real plan
Inside my membership, The Elevate Practice, I don't hand you a list of exercises and leave you to figure out when to use them. Every Monday, two new classes land in your inbox, and I tell you which to take that week. Every exercise has a swap, so you always get the work done. Impact shows up when you're ready for it.
If you're done guessing and ready for a real plan, start my free 5-day program.
~wini
