Improving Bone Health for Women and Men, The Impact of High-Impact Exercise on Bone Mineral Density.
- Alastair Hunt
- Mar 18
- 7 min read
Updated: Mar 31
Maintaining strong bones is essential for lifelong mobility and reducing fracture risk, particularly as we age. Women can lose up to 20% of bone mineral density in the 4–6 years around menopause. While osteoporosis is more commonly associated with women due to hormonal changes after menopause, men are also at risk, especially with age-related declines in testosterone and lifestyle factors. Almost 1/3rd of osteoporotic fractures that occur annually in the US occur in men.
Exercise is widely recognised as one of the most effective ways to preserve bone mineral density, but not all forms of exercise are equally beneficial. Weight-bearing and resistance exercises play a crucial role in maintaining bone strength for both men and women, helping to counteract age-related bone loss and reduce the risk of fractures.
Recent systematic reviews and meta-analyses have explored how different types of exercise, particularly high-impact activities like jumping and resistance training, affect bone health. Their findings provide valuable insights into how men and women may benefit differently from exercise interventions and highlight the importance of site-specific bone responses.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at the bottom of the page.
How Exercise Strengthens Bones
Research confirms that high-impact plyometric activities, such as jumping and hopping, help make bones stronger, especially in the legs and hips. Studies found that jumping exercises led to an increase in bone density in the hip joint, an area crucial for preventing fractures later in life. The benefits were seen in both younger and older adults, though other parts of the hip showed improvements only in younger people. This suggests that bones become less responsive to impact exercise with age.
Another study looked at various types of exercise, including jumping, running and resistance training - and found that all forms of exercise improved bone density. However, the effects were different depending on the type of exercise and the part of the body. Strength training (lifting weights) was most effective for the lower back and hips, while jumping and running had the greatest impact on the legs and hips.
Do Men and Women Respond Differently?
Most bone research focuses on women because they are more likely to develop osteoporosis (bone thinning) after menopause. However, some studies have included men, and the results suggest that they may respond slightly differently to exercise. For example, one study found that older men who did one-legged hopping exercises increased bone density in the exercising leg by 6.4%, compared to 4.5% in the non-exercising leg. This suggests that impact exercise can still help men maintain bone strength but more research is needed to understand the differences fully.
Interestingly, some studies found that younger adults, under 50, who did high-impact exercise saw a slight drop in bone density in their lower legs. However, researchers believe this is not actual bone loss but rather a shift in bone structure that makes the bones stronger overall. This effect was not seen in older adults, possibly due to hormonal differences that affect how bones respond to exercise.
Different Exercises for Different Bones
One of the key findings from these studies is that not all bones respond the same way to exercise. High-impact activities like jumping and running are best for strengthening the bones in the hips and legs (learn more here), while strength training is better for improving bone density in the lower back.
For postmenopausal women, research suggests that a mix of weight-bearing exercises (like walking, running, or jumping) and strength training is the best approach. Strength training appears to help maintain bone density in the spine, while high-impact activities are more effective at strengthening the hips.
Practical Recommendations
If you are under 50, include high-impact activities like jumping, sprinting or hopping to help build bone density, particularly at the hip. If you are postmenopausal, a mix of weight-bearing and resistance exercise is the best approach for maintaining bone health, as resistance training is particularly beneficial for the spine and hip.
Jumping doesn’t need to be excessive and there are no fixed rules. Around 50 jumps, four times or five times a week appears to be sufficient for bone benefits. Work up to 2 or 3 sets of 20 jumps, with 30 seconds rest between jumps. Another protocol might be up to 10 minutes, 3x per week.
Progressions can include single-leg and two-leg hopping, drop jumps and bounding exercises.
Resistance Training Combined with Impact Movements – Strength training with jumps or plyometrics showed additional benefits.
Running and Dancing – Running at speed; high-impact styles such as aerobic dance and capoeira movements.
Sport-Based Impact Activities – Such as football and agility drills involving sudden stops and direction changes.
Site-specificity matters—for spinal bone loss, resistance training may be more effective than impact exercises alone.
Jumping exercises are more effective than walking for building bone strength because they generate significantly greater forces through the feet, legs and spine. However, jumping also places high-impact stress on the body, requiring sufficient leg strength to absorb these forces safely. Commencing with bodyweight squats and building up progressively should be considered. If necessary, consult with a professional physical trainer.
Diet - Prioritise Whole Foods
Maintaining strong bones requires a diet rich in calcium and vitamin D. Adults need around 800 mg of calcium daily, which can be obtained from dairy products, green leafy vegetables (excluding spinach), tofu, nuts, seeds, beans and fish with edible bones - we regularly enjoy sardines.
Vitamin D, essential for calcium absorption, is primarily obtained from sunlight exposure. Adults need 10 micrograms (400IU) daily, with sources including oily fish, egg yolks and fortified foods. A supplement is recommended in autumn and winter.
Calcium supplementation, while beneficial for bone health in some cases, does not guarantee stronger bones; it must be balanced with vitamin D, magnesium and weight-bearing exercise to be effective. Some studies suggest that excess calcium, especially from supplements rather than food, may contribute to arterial calcification - increasing the risk of heart disease and stroke.
Final Thoughts
These findings reinforce the idea that bone health requires a targeted approach. While impact exercise like jumping is highly effective for strengthening the femoral neck and tibia, resistance training is crucial for maintaining lumbar spine and hip bone mineral density, especially in postmenopausal women. Men may also benefit from high-impact exercise, but more research is needed to fully understand any sex-specific responses. Jumping is also a form of training for muscular power, essential for healthy aging or at any age. Learn more here.
For those looking to optimise their bone health, a combination of impact and resistance training appears to be the most effective strategy. However, individual factors such as age, sex, and pre-existing conditions should guide exercise choices. Always consult a healthcare professional before making significant changes to your fitness routine, especially if you have osteoporosis, spinal injury or other bone-related concerns.
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Stay Healthy,
Alastair
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Related Studies and Resources
Tan YQ, Ng DX, Gunasekaran K, Lim WL, Tan NC. Clinical characteristics and risk factors of osteoporosis among older Asian men with type-2 diabetes mellitus, hypertension, or hyperlipidaemia. Arch Osteoporos. 2024 Sep 5;19(1):83. doi: 10.1007/s11657-024-01442-y. PMID: 39235564; PMCID: PMC11377474.
Ng CA, Gandham A, Mesinovic J, Owen PJ, Ebeling PR, Scott D. Effects of Moderate- to High-Impact Exercise Training on Bone Structure Across the Lifespan: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Bone Miner Res. 2023 Nov;38(11):1612-1634. doi: 10.1002/jbmr.4899. Epub 2023 Sep 4. PMID: 37555459.
Florence GE, Oosthuyse T, Bosch AN. Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis. J Sports Sci. 2023 Dec;41(23):2063-2076. doi: 10.1080/02640414.2024.2312052. Epub 2024 Feb 2. PMID: 38305252.
Kons RL, Orssatto LBR, Ache-Dias J, De Pauw K, Meeusen R, Trajano GS, Dal Pupo J, Detanico D. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med Open. 2023 Jan 10;9(1):4. doi: 10.1186/s40798-022-00550-8. PMID: 36625965; PMCID: PMC9832201.
Hejazi K, Askari R, Hofmeister M. Effects of physical exercise on bone mineral density in older postmenopausal women: a systematic review and meta-analysis of randomized controlled trials. Arch Osteoporos. 2022 Jul 27;17(1):102. doi: 10.1007/s11657-022-01140-7. PMID: 35896850.
Björnsdottir S, Clarke BL, Mannstadt M, Langdahl BL. Male osteoporosis-what are the causes, diagnostic challenges, and management. Best Pract Res Clin Rheumatol. 2022 Sep;36(3):101766. doi: 10.1016/j.berh.2022.101766. Epub 2022 Aug 9. PMID: 35961836.
Clissold TL, Cronin JB, De Souza MJ, Wilson D, Winwood PW. Bilateral multidirectional jumps with reactive jump-landings achieve osteogenic thresholds with and without instruction in premenopausal women. Clin Biomech (Bristol). 2020 Mar;73:1-8. doi: 10.1016/j.clinbiomech.2019.12.025. Epub 2019 Dec 24. PMID: 31896044.
Kemmler W, Shojaa M, Kohl M, von Stengel S. Effects of Different Types of Exercise on Bone Mineral Density in Postmenopausal Women: A Systematic Review and Meta-analysis. Calcif Tissue Int. 2020 Nov;107(5):409-439. doi: 10.1007/s00223-020-00744-w. Epub 2020 Aug 12. PMID: 32785775; PMCID: PMC7546993.
Sundh D, Nilsson M, Zoulakis M, Pasco C, Yilmaz M, Kazakia GJ, Hellgren M, Lorentzon M. High-Impact Mechanical Loading Increases Bone Material Strength in Postmenopausal Women-A 3-Month Intervention Study. J Bone Miner Res. 2018 Jul;33(7):1242-1251. doi: 10.1002/jbmr.3431. Epub 2018 Apr 27. PMID: 29578618; PMCID: PMC6055617.
Hinton PS, Nigh P, Thyfault J. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015 Oct;79:203-12. doi: 10.1016/j.bone.2015.06.008. Epub 2015 Jun 16. PMID: 26092649; PMCID: PMC4503233.
Tucker LA, Strong JE, LeCheminant JD, Bailey BW. Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial. Am J Health Promot. 2015 Jan-Feb;29(3):158-64. doi: 10.4278/ajhp.130430-QUAN-200. PMID: 24460005.
Zhao R, Zhao M, Zhang L. Efficiency of jumping exercise in improving bone mineral density among premenopausal women: a meta-analysis. Sports Med. 2014 Oct;44(10):1393-402. doi: 10.1007/s40279-014-0220-8. PMID: 24981245.
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