High-impact aerobic exercises effectively improve bone mineral density (BMD), reducing the risk of osteoporosis and fractures. BMD measures the strength of bones, and high-impact exercises effectively stress bones. The strain triggers the body to lay down more bone tissue, making bones stronger and denser. Here are five of the best high-impact aerobic exercises based on scientific research:
1. Jumping Rope
Jumping rope is a high-impact exercise that is particularly effective for improving BMD. According to a study published in the Journal of Sports Medicine and Physical Fitness, jumping rope improves BMD in the spine, hip, and forearm bones. It is a low-cost and portable form of exercise that can be done almost anywhere, making it an excellent option for those who want to improve their bone health.
2. Running
Running is a high-impact exercise that is highly effective for improving BMD. According to a study published in the Journal of Bone and Mineral Research, running is an effective way to increase BMD in the hip and lumbar spine. Running also provides a full-body workout, improving cardiovascular health, increasing endurance, and burning calories.
3. Dancing
Dancing is a high-impact aerobic exercise that is particularly effective for improving BMD. According to a study published in the Journal of Bone and Mineral Research, dancing was found to be an effective way to increase BMD in the hip and lumbar spine. Dancing is also a fun and enjoyable form of exercise, providing a full-body workout, improving coordination, and boosting mood.
4. Plyometrics
Plyometrics, also known as jump training, is a high-impact exercise that is highly effective for improving BMD. According to a study published in the Journal of Sports Medicine and Physical Fitness, plyometrics was found to be an effective way to increase BMD in the hip, spine, and forearm bones. Plyometrics is a high-intensity exercise that requires explosive movements, making it an excellent option for those who want to improve their bone health.
5. High-Impact Aerobics
High-impact aerobics, such as jumping jacks, jumping rope, and step aerobics, are high-impact exercises that improve BMD. According to a study published in the Journal of Bone and Mineral Research, high-impact aerobics effectively increase BMD in the hip and lumbar spine. High-impact aerobics provides a full-body workout, improving cardiovascular health, increasing endurance, and burning calories.
Reduce your risk of Osteoporosis
The science is solid, high-impact aerobic exercises effectively improve BMD, reducing the risk of osteoporosis and fractures. Incorporating a variety of high-impact exercises into your routine can help improve bone health, making bones stronger and denser. As with any new exercise program, it is essential to talk to your doctor before starting, especially if you have any medical conditions.
