Anyone for a spot of bone jarring?
As it has been proven that bones should, and need to be jarred for their own good.
Use Hopping Exercises to Increase Bone Density
One study published by the American Journal of Health Promotion that involved hopping as the chosen form of bone jarring exercise discovered that women who hopped at least 10 times a day after four months had significantly increased their hipbone density when compared to the other study participants who did no hopping.
Whilst the other group of female, postmenopausal subjects, who hopped 20 times a day for four months showed an even greater hipbone density increase after the study was finished.
Start Pounding The Ground
Hopping is not the only form of bone jarring exercise – there are many others such as sprinting, jumping off boxes at your gym and running.
Previous experiments have found that subjecting bones from time to time, to abrupt stress, causes them to build mass or at least reduce their loss of mass that starts to happen when a person ages.
What cannot be confirmed is just how much force is needed to stimulate this bone mass, and how often should it be performed.
Is 4.2 G’s the Force Needed to Build Bone Density?
Researchers at the University of Bristol discovered that teenagers in the study, those who had experienced impacts of 4.2 G’s or greater had notably sturdier hipbones. This information was gathered through each teenager wearing an activity monitor throughout their daily day to day life.
What was interesting about this study is the participants that experienced impacts of 4.2 G’s on their joints had only done so occasionally. This is what led the researchers to conclude that people should probably run pretty fast or jump high on an occasional basis as this is the type of force that matches the 4.2 G’s experienced by the study participants.
What if you Can’t Reach 4.2 G’s?
According to Dr. Jon Tobias who is a professor of rheumatology at the University of Bristol who led the above study said that when he carried out the same experiment on women older than 60, none could generate a force of greater than 2.1 G’s.
This was a concern for Dr. Tobias as he feels exercise impacts on the body that produce fewer than 4 G’s of force may still be beneficial to adults trying to maintain bone mass, it is still not confirmed what level of force below 4 G’s is needed so further testing will have to be carried out.
Older Individuals Who Do Not Engage in High Impact Exercise at Risk of Injury When Starting Suddenly
For the older individual who does not take part currently in high-impact exercise, and has rarely done so in the past, they face the possibility that their bones and body may not be able to handle the new types of bone jarring exercise that could really offer them an improvement to their existing bone health.
So, the best thing to do if you are in this situation is to visit your doctor and discuss with him or her, what type of high-impact exercising you could take part in and the duration you should do so for. Your doctor can help determine the current state of your bone health and whether your body can handle it.