{"id":14320,"date":"2025-05-28T16:42:19","date_gmt":"2025-05-28T09:42:19","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14320"},"modified":"2025-05-28T16:42:19","modified_gmt":"2025-05-28T09:42:19","slug":"want-stronger-bones-heres-how-to-start-impact-training-at-any-age","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14320","title":{"rendered":"Want Stronger Bones? Here\u2019s How to Start Impact Training at Any Age"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-start=\"1028\" data-end=\"1065\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-316796 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_551,h_377\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-scaled.jpg\" alt=\"\" width=\"551\" height=\"377\"\/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-316796 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-scaled.jpg\" alt=\"\" width=\"551\" height=\"377\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-300x205.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-1024x700.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-768x525.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-1536x1050.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-2048x1400.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/05\/shutterstock_2371956101-150x103.jpg 150w\" sizes=\"auto, (max-width: 551px) 100vw, 551px\"\/><\/p>\n<p data-start=\"1028\" data-end=\"1065\"><em><strong data-start=\"1031\" data-end=\"1065\">\u201cWait\u2026 You Want Me to Jump?\u201d<\/strong><\/em><\/p>\n<p data-start=\"1067\" data-end=\"1419\">When I suggest adding impact training to the fitness routines of my over-50 clients, I often get wide eyes and raised eyebrows. They picture explosive box jumps or high-impact plyometrics \u2014 and understandably, that sounds intimidating, especially for someone who\u2019s never tried it, hasn\u2019t done it in decades, or is navigating <a href=\"https:\/\/fitbottomedgirls.com\/2024\/12\/podcast-episode-147-bone-health-osteoporosis-prevention-with-karin-weinstein\/\">osteoporosis<\/a> or osteopenia.<\/p>\n<p data-start=\"1421\" data-end=\"1623\">But here\u2019s the thing: impact training doesn\u2019t have to mean leaping tall boxes in a single bound. In fact, it can be surprisingly simple \u2014 and a lot closer to the ground \u2014 yet still build stronger bones.<\/p>\n<h2 data-start=\"1630\" data-end=\"1669\"><strong data-start=\"1633\" data-end=\"1669\">What Is Impact Training, Really?<\/strong><\/h2>\n<p data-start=\"1671\" data-end=\"1790\">Impact refers to any two forces meeting one another. In impact training, those two forces are your body and the ground.<\/p>\n<p data-start=\"1792\" data-end=\"2016\">We often think of bones like those lifeless plastic skeletons from anatomy class \u2014 static and inert. But bones are incredibly alive, richly supplied with blood vessels, and highly responsive to the stresses we place on them.<\/p>\n<p data-start=\"2018\" data-end=\"2280\">For your bones to <em data-start=\"2036\" data-end=\"2051\">pay attention<\/em>, the impact needs to exceed what they experience during normal daily activity. Things like walking, stairs, yoga, and Pilates are \u201cho-hum\u201d for your bones. Even running and jogging can be boring [<em data-start=\"2247\" data-end=\"2253\">yawn<\/em>] if you do them regularly!<\/p>\n<p data-start=\"2282\" data-end=\"2390\">Impact training sends stronger signals that tell your bones to ramp up activity and lay down new bone cells. And new bone cells = stronger, denser bones.<\/p>\n<h2 data-start=\"2397\" data-end=\"2444\"><strong data-start=\"2400\" data-end=\"2444\">How Impact Training Improves Bone Health<\/strong><\/h2>\n<p data-start=\"2446\" data-end=\"2587\">Throughout life, bones go through a regular remodeling process: old and damaged bone cells are broken down and replaced by new, healthy ones.<\/p>\n<p data-start=\"2589\" data-end=\"2734\">During youth, we build bone faster than we break it down \u2014 until we reach <strong data-start=\"2663\" data-end=\"2681\">peak bone mass<\/strong>, which for most women occurs between ages <strong data-start=\"2724\" data-end=\"2733\">25\u201330<\/strong>.<\/p>\n<p data-start=\"2589\" data-end=\"2734\">But women can lose <strong data-start=\"3322\" data-end=\"3386\">up to 20% of their bone mass during the menopause transition<\/strong> \u2014 usually from one year before their final period through five or six years after.<\/p>\n<h3 data-start=\"2736\" data-end=\"2780\"><strong data-start=\"2740\" data-end=\"2780\">Osteoporosis Is a Childhood Disease?<\/strong><\/h3>\n<p data-start=\"2782\" data-end=\"3043\">Dr. Belinda Beck refers to osteoporosis as a \u201cchildhood disease.\u201d Without enough bone-building physical activity as children and adolescents, we miss out on reaching our full bone mass potential. That leaves us more vulnerable to low bone density later in life.<\/p>\n<blockquote data-start=\"3045\" data-end=\"3305\">\n<p data-start=\"3047\" data-end=\"3305\"><strong data-start=\"3047\" data-end=\"3059\">SIDEBAR:<\/strong><br data-start=\"3059\" data-end=\"3062\"\/>Dr. Belinda Beck ran the landmark <strong data-start=\"3098\" data-end=\"3115\">LIFTMOR trial<\/strong>, which found that <a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/strength-training-for-women-over-40\/\">high-intensity resistance<\/a> and impact training significantly improved bone density in postmenopausal women \u2014 and it was safe, even for those with low or very low bone mass.<\/p>\n<\/blockquote>\n<h2 data-start=\"3476\" data-end=\"3518\"><strong data-start=\"3479\" data-end=\"3518\">How to Start Impact Training Safely<\/strong><\/h2>\n<p data-start=\"3520\" data-end=\"3628\">When starting any new type of exercise, begin small. See how your body responds, and <strong data-start=\"3605\" data-end=\"3627\">progress gradually<\/strong>.<\/p>\n<p data-start=\"3630\" data-end=\"3724\">Research shows that bones respond best to <strong data-start=\"3672\" data-end=\"3723\">small doses of impact spread throughout the day<\/strong>.<\/p>\n<h3 data-start=\"3726\" data-end=\"3752\"><strong data-start=\"3730\" data-end=\"3752\">Shoes or No Shoes?<\/strong><\/h3>\n<p data-start=\"3754\" data-end=\"3835\">I\u2019m often asked whether to wear shoes for impact training. My answer? It depends.<\/p>\n<ul data-start=\"3837\" data-end=\"4102\">\n<li data-start=\"3837\" data-end=\"3927\">\n<p data-start=\"3839\" data-end=\"3927\">If you\u2019re used to walking around barefoot, you might feel fine starting without shoes.<\/p>\n<\/li>\n<li data-start=\"3928\" data-end=\"4005\">\n<p data-start=\"3930\" data-end=\"4005\">If you always wear shoes, you\u2019ll likely feel more supported wearing them.<\/p>\n<\/li>\n<li data-start=\"4006\" data-end=\"4102\">\n<p data-start=\"4008\" data-end=\"4102\">The more intense the movement, the more helpful shoes become \u2014 especially for to cushion and protect your feet during training.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4104\" data-end=\"4249\">One note: <strong data-start=\"4114\" data-end=\"4171\">very cushy sneakers can absorb (a.k.a. reduce) impact<\/strong>, which might help beginners ease into this kind of training more comfortably.<\/p>\n<h2 data-start=\"4256\" data-end=\"4318\"><strong data-start=\"4259\" data-end=\"4318\">Beginner-Friendly Impact Moves (In Order of Difficulty)<\/strong><\/h2>\n<p data-start=\"4320\" data-end=\"4512\">Start with just a few reps, 2\u20133 times a day. Work up to <strong data-start=\"4376\" data-end=\"4402\">10 impacts per session<\/strong>, aiming for <strong data-start=\"4415\" data-end=\"4435\">50 total per day<\/strong>. You can sneak these in while your coffee brews or during commercial breaks! <em data-start=\"4516\" data-end=\"4570\">(Bonus points for multi-directional hops and jumps.)<\/em><\/p>\n<p data-start=\"4320\" data-end=\"4512\"><em><strong><a href=\"https:\/\/youtu.be\/lHYG-N2SyA4\" class=\"external\" rel=\"nofollow\">\ud83d\udc40 Watch the video of each of these moves here<\/a>.<\/strong><\/em><\/p>\n<ul data-start=\"4572\" data-end=\"5149\">\n<li data-start=\"4572\" data-end=\"4712\">\n<p data-start=\"4574\" data-end=\"4712\"><strong data-start=\"4574\" data-end=\"4588\">Heel Drops<\/strong>: Rise onto your toes, then drop your heels down with a firm landing. You want to feel a reverberation through your bones.<\/p>\n<\/li>\n<li data-start=\"4713\" data-end=\"4797\">\n<p data-start=\"4715\" data-end=\"4797\"><strong data-start=\"4715\" data-end=\"4725\">Stomps<\/strong>: Lift one foot and stomp it down flat to create a skeletal vibration.<\/p>\n<\/li>\n<li data-start=\"4798\" data-end=\"4910\">\n<p data-start=\"4800\" data-end=\"4910\"><strong data-start=\"4800\" data-end=\"4817\">Jumping Jacks<\/strong>: The classic move \u2014 jump your legs out while raising arms overhead, then return to center.<\/p>\n<\/li>\n<li data-start=\"4911\" data-end=\"4983\">\n<p data-start=\"4913\" data-end=\"4983\"><strong data-start=\"4913\" data-end=\"4930\">Drop Landings<\/strong>: Step off a low platform and land with bent knees.<\/p>\n<\/li>\n<li data-start=\"4984\" data-end=\"5049\">\n<p data-start=\"4986\" data-end=\"5049\"><strong data-start=\"4986\" data-end=\"4994\">Jump<\/strong>: Bend knees, jump vertically, and land with control.<\/p>\n<\/li>\n<li data-start=\"5050\" data-end=\"5149\">\n<p data-start=\"5052\" data-end=\"5149\"><strong data-start=\"5052\" data-end=\"5059\">Hop<\/strong>: A single-leg jump in place or in different directions \u2014 like hopscotch!<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5151\" data-end=\"5244\">Don\u2019t worry if some of these feel awkward or unfamiliar. Pick one or two and build gradually.<\/p>\n<p data-start=\"5151\" data-end=\"5244\"><a href=\"https:\/\/youtu.be\/lHYG-N2SyA4\" class=\"external\" rel=\"nofollow\"><em><strong>\ud83d\udea8Watch the video of each of these moves here.<\/strong><\/em><\/a><\/p>\n<h2 data-start=\"5251\" data-end=\"5306\"><strong data-start=\"5254\" data-end=\"5306\">Why Impact Training Matters (Now More Than Ever)<\/strong><\/h2>\n<p data-start=\"5308\" data-end=\"5433\">Impact training isn\u2019t just for elite athletes \u2014 it\u2019s for <strong data-start=\"5365\" data-end=\"5432\">anyone who wants to age with strength, confidence, and vitality<\/strong>.<\/p>\n<p data-start=\"5435\" data-end=\"5480\">Just a few hops or heel drops a day can help:<\/p>\n<p data-start=\"5600\" data-end=\"5710\">No need to jump into the deep end. Start small, stay consistent, and remember: <strong data-start=\"5679\" data-end=\"5710\">every little impact counts.<\/strong><\/p>\n<p data-start=\"5712\" data-end=\"5763\">Your bones \u2014 and your future self \u2014 will thank you.<\/p>\n<p data-start=\"5712\" data-end=\"5763\"><strong>If you need more information on navigating exercise for bone health, or have been diagnosed with osteoporosis or osteopenia, <a href=\"http:\/\/www.karinweinstein.com\/\" class=\"external\" rel=\"nofollow\">I\u2019m here to help<\/a>!<\/strong> <em>\u2014Karin<\/em><\/p>\n<p data-start=\"5770\" data-end=\"5810\"><em><strong data-start=\"5773\" data-end=\"5810\">P.S. Got Young Ones in Your Life? <\/strong>Help them build their \u201cbone bank\u201d early. Encourage them to jump, skip, hop, climb \u2014 and better yet, <strong data-start=\"5912\" data-end=\"5930\">move with them<\/strong>. Bone health is a lifelong investment, and it\u2019s never too early (or too late) to start.<\/em><\/p>\n<hr\/>\n<p style=\"font-weight: 400;\">References:<\/p>\n<p style=\"font-weight: 400;\">The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review., Manaye S, et. al, 2023<\/p>\n<p style=\"font-weight: 400;\">Mechanobiology of Bone Tissue and Bone Cells, Astrid Liedert, et. al, 2005<\/p>\n<p style=\"font-weight: 400;\">Bone and the perimenopause, Lo JC, et. al, 2011<\/p>\n<p style=\"font-weight: 400;\">The BPAQ: A bone-specific physical activity assessment instrument, Weeks B., Beck, B., 2008<\/p>\n<p style=\"font-weight: 400;\">Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis, Florence GE, et. al, 2023<\/p>\n<p style=\"font-weight: 400;\">The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Kistler-Fischbacher M, et. al, 2020<\/p>\n<p style=\"font-weight: 400;\">The Mechanosensory Role of Osteocytes and Implications for Bone Health and Disease States. Choi JUA, et. al, 2022<\/p>\n<p style=\"font-weight: 400;\">Ef\ufb01ciency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis, Zhao R., et. al, 2014<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/05\/how-to-start-impact-training-at-any-age\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cWait\u2026 You Want Me to Jump?\u201d When I suggest adding impact training to the fitness routines of my over-50 clients, I often get wide eyes and raised eyebrows. They picture explosive box jumps or high-impact plyometrics \u2014 and understandably, that sounds intimidating, especially for someone who\u2019s never tried it, hasn\u2019t done it in decades, or &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14320","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14320"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14320\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}