Proven Osteoporosis Treatment Via Exercise

Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW.

To determine the effect of two jumping programs on hip bone mineral density (BMD) in women.

Randomized controlled trial.

Approximately 20 cities in the Mountain West.

Sixty premenopausal women, aged 25 to 50 years, completed the intervention.

Subjects were randomly assigned to a control group or one of two jumping groups. The Jump 10 group performed 10 jumps with 30 seconds rest between jumps, twice daily for 16 weeks, while the Jump 20 group performed the same protocol but with 20 jumps.

Hip BMD was measured by using dual-energy x-ray absorptiometry.

Analysis of variance and covariance.

At 8 weeks, unadjusted percentage change in hip BMD was significantly different among groups (F = 5.4, p = .0236). Specifically, compared with controls, the Jump 20 women had significantly greater gains in hip BMD and the Jump 10 women had marginally greater improvements. Following 16 weeks of jumping, differences between the Jump 10 and the Jump 20 groups compared with controls were significant (F = 4.2, p = .0444), especially after adjusting for the covariates (F = 7.3, p = .0092).

After 16 weeks of high-impact jump training, hip BMD can be improved in premenopausal women by jumping 10 or 20 times, twice daily, with 30 seconds of rest between each jump, compared with controls.

Points to remember:

• If you have below a -3.0 T-Score in the hip or spine DO NOT Jump!!

• A sedentary individual who begins ANY (safe) exercise program will likely see results.

• Doing the same exercise program or type for years and years will likely not produce good results.

• Swimming and cycling should not be considered bone building exercise.

• Start where you are…if you are in poor condition, DO NOT begin a jumping program, progress slowly, building your lower body and core strength, preparing your joints for higher impact activities.