Strengthen Your Bones: Jumping Exercises for Osteoporosis and Osteopenia

[@JenTen18]

I love your videos. Short, to the point and SUPER effective. Thank you, Igor!

[@FitnessSolutionsPlus]

Thank you, I'm glad you like them :)

[@maryannschinbein4338]

Awesomeness! Thanks A lot! Love this , will do , looks fun ! God bless You and Your Team Forever!🙏

[@FitnessSolutionsPlus]

Thanks Mary Ann, I'm glad you liked it :)

[@carolynntreffers8253]

Great information to prevent and repair bone health

[@FitnessSolutionsPlus]

Thank you!

[@dorissweeney9342]

Thank you for another very informative video, Igor. I am now 60, and through my regular exercise and nutrition improved my bone density (all areas) from osteopenia (all areas) at 40 to normal or close to normal (ie. close to or less than one standard deviation from the mean). I have not had my bone density numbers checked since 50, but I have continued to lift weights, generally increasing my muscle mass (and unfortunately my adipose with entering menopause during COVID). However, during my workouts I do not purposefully jump as you have outlined in your video (not knowing this was what was needed). Given my current level of fitness, and my ability to jump up and down without difficulty (stage 3), would I be able to start the program at stage 3 - adding the "landing" and increasing my number of jumps to the prescribed number needed?

[@FitnessSolutionsPlus]

I'm glad you liked the video. If you haven't had a bone density scan in 10 years, I'd get scanned first, and if everything still the same (you either don't have osteopenia, or very mild), then yes, you can start at stage 3.

[@kathyward1922]

Thanks Igor, excellent video and information, just what I needed to explain how I should be using jumping to strengthen my bones however could you give the prescription for phase 1 heel drops please as I can't find it.Many thanks

[@FitnessSolutionsPlus]

You're right, I forgot about that. For heel drops, it should be 50-100 heel drops, 4-6 days per week.

[@kathyward1922]

@@FitnessSolutionsPlus thank you!

[@susanberry7506]

In the phase 3 jumps, are you landing ball of foot first? If so, does it have to be that pronounced?

[@FitnessSolutionsPlus]

There's different opinions. Some people say land on the ball of the foot for shock absorption. Others say land on your heel for maximum impact. I prefer to land on the ball of the foot, because you still get sufficient impact to strengthen bones, while minimizing the risk of a fracture. And yes, it should be pretty pronounced. Impact is the key here.

[@Lydia--Ann]

The last 2 would hurt my knees too much. what do you suggest for people who have had knee surgeries? Also - the stool jumping- I could not even do that in my 20s! My knees always get upset

[@FitnessSolutionsPlus]

Jumping is one option for osteoporosis, but it's not the only option. Try weight training instead: kzbin.info/www/bejne/gqiQdISsaMufn5I

[@DanaArico]

What if you have joint pain/issue? Knees, hips

[@FitnessSolutionsPlus]

If you have issues in your knees/hips, do what Darlene did at 3:03 of this video: kzbin.info/www/bejne/pIXFiYGMYph4baM

[@marysp1872]

Thanks for another great video!

[@FitnessSolutionsPlus]

My pleasure!

[@samjacobs9988]

Great video. It's funny how bizarre it felt when I first did a jump. A completely alien movement, it took me a couple of attempts to jump up onto a low step and I'm fairly active! Just a quick question, does jumping from side to side , like side skaters help or is the impact too low. Thanks.

[@FitnessSolutionsPlus]

Side to side jumps are just a hair below the 4.0 mark, at 3.9. You ca work them into the progression.

[@goodbad155]

Thank you

[@esterig.9955]

What about the research that says you need to wait 30 sec after each jump to have the best effect on bone growth.

[@FitnessSolutionsPlus]

I'm not aware of that research. Do you have a reference for that?

[@esterig.9955]

@@FitnessSolutionsPlus Here's one pubmed.ncbi.nlm.nih.gov/24460005/#:~:text=After%2016%20weeks%20of%20high-impact%20jump%20training%2C%20hip,of%20rest%20between%20each%20jump%2C%20compared%20with%20controls.

[@ashik_ali60]

Hello there, Your content is very amazing. But, Your video performance is very low? Your content isn't getting as compared views? Why? Have you done SEO for your youtube videos?

[@kiimheaslip]

First time I've heard that you need 4x BW force to be effective!

[@FitnessSolutionsPlus]

It's these details that make the difference between getting good results vs. getting fatigued without getting results.

[@kiimheaslip]

@@FitnessSolutionsPlus Absolutely!!