How to Jump for Bone Density

By Gabrielle Black

According to, regular exercise "can help you build strong bones and slow bone loss" to prevent painful and dangerous medical conditions such as osteoporosis. The best way to build bone density and prevent bone loss is through impact training such as speed walking, running, jumping and stepping exercises. The compressive forces on our bones during these activities encourage the tissue inside the bones to grow and strengthen. Always consult a physician before beginning any new exercise routine.

Step 1

Jump rope. Begin with small jumps at a slow pace until you feel comfortable with the pace and your heart rate. Try to land evenly on both feet after each jump to maintain balance.

Step 2

Join an aerobics class that implements a jumping routine at your local fitness center. Pace yourself when you begin, and know your limits. If you start to feel pain in your joints, bones or chest, stop immediately and consult a physician.

Step 3

Hire a physical trainer who can teach you specific bone density-building techniques that involve jumping, such as plyometrics, in a safe and controlled manner. Performing certain jump-training techniques improperly can cause harm to your bones and joints such as stress fractures or dislocated joints.

Step 4

Practice jump-training exercises on a trampoline to reduce the stress on your joints. Check with your doctor first if you have early stages of bone loss. Do not use a trampoline if you have osteoporosis or brittle bones. Make sure you have someone on hand to assist you in case you need help.


About the Author

Gabrielle Black has been a professional writer, artist and designer since 2002. Her theatrical designs, puppet design and construction have been featured in "Theatre Design & Technology" magazine and she has written numerous articles for various websites. She holds a Bachelor of Arts from Luther College and a Master of Fine Arts from the University of Idaho, both in stage design and painting.

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