Would you spend 30 seconds or less three times a week if it could improve your bone density?

The risk for osteoporosis and bone loss is increasing with age. The more bone density we build in younger years, the better off we are as we get older.

Especially women, but also men are at risk for increased bone loss leading to osteoporosis and risk of fractures unless we take some steps to avoid it.

There are many steps you can take to avoid getting osteoporosis, but you probably did not know that one of the things you can do to improve bone density only takes less than 30 seconds three times a week.

Women college students participated in a 6 month long study where they did low repetition high impact training of 10 maximum vertical jumps per day 3 times per week (Kato T. et al, 2006). The jumping group was compared with a control group which did not jump.

When bone mineral density was rechecked after 6 months, the women in the jumping group showed a significant increase in bone density in the femoral neck region and the low back. The femoral neck is an area which is prone to fractures in older women.

I also suggest you supplement with a high quality mineral formula which should include vitamin D3.

Resistance exercises (weight training) would also be helpful for prevention of upper body bone loss.

Reference:

Kato T., et al. Effect of low-repetition jump training on bone mineral density in young women. J Appl Physiol. 2006 Mar;100(3):839-43.