Is Jumping Good for Your Bones?

One thing I hear all the time from women in my classes is: “I read or was told by another trainer that jumping is good for building bone density.”

For some younger or lower-risk individuals, carefully prescribed impact training may help stimulate bone density. But one thing that’s so important as we get older is understanding where your body is right now and exercising accordingly.

Are you 45 or 50 and trying to prevent osteoporosis? Maybe you're in you're an athletic 60 year old with no sign of osteopenia yet. Sure, some jumping and impact training might be beneficial. Bones respond to stress, and impact can help stimulate bone growth.

But once we get into our 60s and beyond, especially after that first DEXA scan reveals osteoporosis or osteopenia, the conversation may need to change.

And please — if you’re a woman over 60 and reading this, get a DEXA scan if you haven’t already. Osteoporosis is often silent until something breaks.

I think sometimes people hear “impact is good for bones” and take that advice too far without thinking about the condition of the bones they actually have. According to the Mayo Clinic osteoporosis exercise guidelines, high-impact exercise like jumping or running may increase fracture risk in people with weakened bones.

That doesn’t mean we stop exercising. Far from it. It means we exercise smarter.There are many ways to stimulate bone density without pounding fragile joints and bones.

Weight training with good form is one of the best things we can do. Resistance training safely loads the bones while also strengthening the muscles that support balance and posture. Strong muscles protect us. Better balance helps prevent falls, which is critically important as we age.

I’m also a big fan of careful, controlled impact work. Simple heel drops or stomps, done correctly, can provide gentle stimulation without the force of jumping. Walking, stair climbing, supported balance exercises, and gentle cardio can all help maintain bone and muscle safely.

And honestly, for many older adults, preventing the fall is just as important as improving the bone density. At the end of the day, bone health isn’t one-size-fits-all. We need to understand our own bone density, our own risks, and our own bodies. Talk to your doctor. Get the DEXA scan. Know where you stand before you start adding impact or jumping to your workouts.