Jumping has been found to have plenty of health benefits - and it may even reduce the risk of osteoporosis.
New research has revealed jump training is highly beneficial for osteoporosis and improving bone density, particularly in the femoral neck, a part of the hip.
Naturopath and wellness expert Erin O'Hara reveals how we can utilise jumping to stay healthy.
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Speaker 1 (00:06):
You're listening to the Sunday Session podcast with Francesca Rudgin
from News talksb.
Speaker 2 (00:12):
Anyway Times Talk Wellness. Now, we're all going to be
much better behaved in this segment, and joining me is
Aaron O'Hara, Happy Easter, Good morning East. Thank you very
much for coming in. I love the fact that you're
actually completely avoiding the fact that we're probably all, you know,
treating ourselves to things that we do occasionally just occasionally airing.
Today you're just ignoring all that. And we're going to
(00:33):
talk about jump training and how why it's important for
bone health. And this is really important, and I'm sure
it's not just important for bone health, but probably just
our general mobility and things, isn't it.
Speaker 3 (00:42):
It's really good for our general mobility and even just
being stable on your feet, which as we age, we
get more and more unstable on our feet, as we
lose some of those little muscles that control actually keeping
your balance. Today, we're mainly going to talk about jump
training and how to improve your bone health, which there's
more and more research coming out in this area around
(01:04):
jumping exercises and how they help to remodel and mineralize
your bone, improving the integrity of your bone and your
bone density, so really reducing osteoporosis risk. And it's interesting
that it's never too late to start. So if you think, oh,
I've already got an osteoporosis risk factor of your bone density,
(01:24):
and it's never too late to start, it's more about
how you start, and obviously not going and doing advanced
exercises that you're actually gonna into yourself and cause a fracture,
but actually being really mindful of how you do that. Now.
Speaker 2 (01:35):
I'm pretty sure in one of the podcasts I do
with my friend lou Airy The Little Things, we spoke
to Stacy Simms, who's just incredible, and I'm pretty sure
that she was talking a lot about that, like, you
can improve your situation. Don't think just because you where
you are now is that our bodies can adapt and
get stronger.
Speaker 3 (01:53):
Absolutely, and doctor Stacy's Sims, she's amazing at the research
she puts out, particularly abound around woman's health, because women
do have a higher risk for osteoporosis and fracture risk
in New Zealand, and actually one in three women over
the age of fifty will experience in osteoporosis fracture in
their lifetime. So it's actually a big problem in not
(02:16):
just New Zealand, but actually in the world.
Speaker 2 (02:18):
So when we're talking about jump training, what are we
talking about. We're talking about box jumps and burpies and
things like that.
Speaker 3 (02:24):
It makes it sound like we're going to be doing
something really hard, call like aerobics class, but actually it's
very simple and it's something that anyone can do, and
you really need to start kind of where fitness levels at,
where you are age wise as well, so you can
start with something as simple as a little jump rope skipping,
So you could if you can get a jump rope,
(02:45):
you can jump up and down and that will actually
help with your bone density as well as you land.
That's what's actually creating that sort of pressure on the
bone structure, which actually then helps with remodeling and mineralizing
the bones. So you might start with jump rope for
one minute, or if you don't have a jump rope,
you can do I'd call it air rope. You can
(03:06):
just pretend to be a jump rope, which could be
quite amusing to watch. But anyway, little jumps up and
down and actually the interesting thing is jumping on a
trampoline is not the same. It might be a good
stepping stone if you know you have a very high
ossporosis risk, but actually it won't have that same impact
as you land, which is what you get the impact from.
Speaker 2 (03:30):
Do you remember rebounders rebounders My mum had a rebound
at one point. Were looking at what's the point of that,
but actually there might have been a point.
Speaker 3 (03:37):
They're actually had a big comeback. Don't because they're really
good for them, but actually a really good starting point.
If you haven't been jumping recently and you're wanting to
get into it, that might be where you start. You
do you get it yourself a little trampoline or a
rebounder and do some little bounces on there. However, you
do need to progress to be doing it on the
ground because you want that compression onto the bone structure
(04:00):
as you land, so you want to be landing on
something firm. So jump rope also jump squats, which might
be sort of squatting down and then jumping into the
air and then landing. So that's going to be a
really good one and actually more like an intermediate exercise.
So maybe start with the skipping with a jump rope
and then lead into some jump scots. Also actually normal
(04:21):
skipping like little kids do it, but adults. How many
adults do you see skipping around their house? Right for
bone density building because every time you hop, you land
and that will help with your bone density as well.
Star jumps.
Speaker 2 (04:35):
What about just putting on some music and dancing around.
Speaker 3 (04:37):
Yeah, absolutely skip around the lounge with some music on,
or even do some star jumps so you can. You
can make it as wacky as you want to. But
you know, it's little and consistency, and that's where I'm
talking about. You know, even doing as little as twenty
jumps a day, it can help with stimulating bone remodeling
and remineralization. So just start with something small. You can
(05:01):
be like cool, I'm gonna do ten star jumps and
then you're gonna have a little rest and sit it
on the chair and then get back up and do
another ten, and you do three sets, and that might
be your starting point to doing some jump training. So
we're not talking about hours and hours in the gym.
We're meaning little consistency and often and then you could
even get more and more advanced. So something that would
(05:21):
be a little bit more advanced would be rolling a
towel and putting it and then jumping from side to
side over the towel. So if you've progressed from your skipping,
you can then lead into side jumps and jumping over
the towel. So that's a really good one. Something you
can do inside. You could jump side to side ten times,
have a rest, and do three sets super easy one,
(05:44):
and then you can advance into more your advanced exercises,
which is more like you're jumping onto a box, which obviously,
if you're a little never done jumped out training before,
you're not going to start there with jumping up onto
a box. So start small, start with a little bit
skipping and jumping and skip rope, and then you can
progress into something a little bit more consistent. Do it
(06:07):
every day, starting with your sort of twenty jumps a day,
have your goal, and then you can build up from that. However,
if you do have any pre existing joint conditions or
fracture risk, please ask your physician and before you start
adding in jump training, because you don't want to cause
yourself a stress fracture or a fracture in the any
(06:30):
of anywhere in the body, so you want to build
up really really slowly, been mindful how you do it.
And if you can't do jump training, the next best
option is your strength training because strength training is just
as good for pulling putting pressure on the bones, which
then that stress generates on them onto the bones to
help with the remodeling as well. So if you can't
(06:52):
do jumping, then getting into the gym doing some strength training,
which as you know, Stacy Simms is a big one
into strength training as well, but it's strength training. Keeping
your muscle structure is super important to reduce your risk
of Pennier muscle wasting as we age, So it's about
consistency little and often and keeps your body structure all imbalanced.
Speaker 2 (07:13):
Loving it erin and maybe next week is a companion
segment to this one. You could do something on the
pelvi ful.
Speaker 3 (07:18):
Oh yeah, absolutely.
Speaker 2 (07:21):
Thank you so much. Enjoy the rest of your Easter.
Speaker 1 (07:25):
For more from the Sunday session with Francesca Rudkin, listen
live to News Talks a B from nine am Sunday,
or follow the podcast on iHeartRadio.
You're listening to the Sunday Session podcast with Francesca Rudgin
from News talksb.
Speaker 2 (00:12):
Anyway Times Talk Wellness. Now, we're all going to be
much better behaved in this segment, and joining me is
Aaron O'Hara, Happy Easter, Good morning East. Thank you very
much for coming in. I love the fact that you're
actually completely avoiding the fact that we're probably all, you know,
treating ourselves to things that we do occasionally just occasionally airing.
Today you're just ignoring all that. And we're going to
(00:33):
talk about jump training and how why it's important for
bone health. And this is really important, and I'm sure
it's not just important for bone health, but probably just
our general mobility and things, isn't it.
Speaker 3 (00:42):
It's really good for our general mobility and even just
being stable on your feet, which as we age, we
get more and more unstable on our feet, as we
lose some of those little muscles that control actually keeping
your balance. Today, we're mainly going to talk about jump
training and how to improve your bone health, which there's
more and more research coming out in this area around
(01:04):
jumping exercises and how they help to remodel and mineralize
your bone, improving the integrity of your bone and your
bone density, so really reducing osteoporosis risk. And it's interesting
that it's never too late to start. So if you think, oh,
I've already got an osteoporosis risk factor of your bone density,
(01:24):
and it's never too late to start, it's more about
how you start, and obviously not going and doing advanced
exercises that you're actually gonna into yourself and cause a fracture,
but actually being really mindful of how you do that. Now.
Speaker 2 (01:35):
I'm pretty sure in one of the podcasts I do
with my friend lou Airy The Little Things, we spoke
to Stacy Simms, who's just incredible, and I'm pretty sure
that she was talking a lot about that, like, you
can improve your situation. Don't think just because you where
you are now is that our bodies can adapt and
get stronger.
Speaker 3 (01:53):
Absolutely, and doctor Stacy's Sims, she's amazing at the research
she puts out, particularly abound around woman's health, because women
do have a higher risk for osteoporosis and fracture risk
in New Zealand, and actually one in three women over
the age of fifty will experience in osteoporosis fracture in
their lifetime. So it's actually a big problem in not
(02:16):
just New Zealand, but actually in the world.
Speaker 2 (02:18):
So when we're talking about jump training, what are we
talking about. We're talking about box jumps and burpies and
things like that.
Speaker 3 (02:24):
It makes it sound like we're going to be doing
something really hard, call like aerobics class, but actually it's
very simple and it's something that anyone can do, and
you really need to start kind of where fitness levels at,
where you are age wise as well, so you can
start with something as simple as a little jump rope skipping,
So you could if you can get a jump rope,
(02:45):
you can jump up and down and that will actually
help with your bone density as well as you land.
That's what's actually creating that sort of pressure on the
bone structure, which actually then helps with remodeling and mineralizing
the bones. So you might start with jump rope for
one minute, or if you don't have a jump rope,
you can do I'd call it air rope. You can
(03:06):
just pretend to be a jump rope, which could be
quite amusing to watch. But anyway, little jumps up and
down and actually the interesting thing is jumping on a
trampoline is not the same. It might be a good
stepping stone if you know you have a very high
ossporosis risk, but actually it won't have that same impact
as you land, which is what you get the impact from.
Speaker 2 (03:30):
Do you remember rebounders rebounders My mum had a rebound
at one point. Were looking at what's the point of that,
but actually there might have been a point.
Speaker 3 (03:37):
They're actually had a big comeback. Don't because they're really
good for them, but actually a really good starting point.
If you haven't been jumping recently and you're wanting to
get into it, that might be where you start. You
do you get it yourself a little trampoline or a
rebounder and do some little bounces on there. However, you
do need to progress to be doing it on the
ground because you want that compression onto the bone structure
(04:00):
as you land, so you want to be landing on
something firm. So jump rope also jump squats, which might
be sort of squatting down and then jumping into the
air and then landing. So that's going to be a
really good one and actually more like an intermediate exercise.
So maybe start with the skipping with a jump rope
and then lead into some jump scots. Also actually normal
(04:21):
skipping like little kids do it, but adults. How many
adults do you see skipping around their house? Right for
bone density building because every time you hop, you land
and that will help with your bone density as well.
Star jumps.
Speaker 2 (04:35):
What about just putting on some music and dancing around.
Speaker 3 (04:37):
Yeah, absolutely skip around the lounge with some music on,
or even do some star jumps so you can. You
can make it as wacky as you want to. But
you know, it's little and consistency, and that's where I'm
talking about. You know, even doing as little as twenty
jumps a day, it can help with stimulating bone remodeling
and remineralization. So just start with something small. You can
(05:01):
be like cool, I'm gonna do ten star jumps and
then you're gonna have a little rest and sit it
on the chair and then get back up and do
another ten, and you do three sets, and that might
be your starting point to doing some jump training. So
we're not talking about hours and hours in the gym.
We're meaning little consistency and often and then you could
even get more and more advanced. So something that would
(05:21):
be a little bit more advanced would be rolling a
towel and putting it and then jumping from side to
side over the towel. So if you've progressed from your skipping,
you can then lead into side jumps and jumping over
the towel. So that's a really good one. Something you
can do inside. You could jump side to side ten times,
have a rest, and do three sets super easy one,
(05:44):
and then you can advance into more your advanced exercises,
which is more like you're jumping onto a box, which obviously,
if you're a little never done jumped out training before,
you're not going to start there with jumping up onto
a box. So start small, start with a little bit
skipping and jumping and skip rope, and then you can
progress into something a little bit more consistent. Do it
(06:07):
every day, starting with your sort of twenty jumps a day,
have your goal, and then you can build up from that. However,
if you do have any pre existing joint conditions or
fracture risk, please ask your physician and before you start
adding in jump training, because you don't want to cause
yourself a stress fracture or a fracture in the any
(06:30):
of anywhere in the body, so you want to build
up really really slowly, been mindful how you do it.
And if you can't do jump training, the next best
option is your strength training because strength training is just
as good for pulling putting pressure on the bones, which
then that stress generates on them onto the bones to
help with the remodeling as well. So if you can't
(06:52):
do jumping, then getting into the gym doing some strength training,
which as you know, Stacy Simms is a big one
into strength training as well, but it's strength training. Keeping
your muscle structure is super important to reduce your risk
of Pennier muscle wasting as we age, So it's about
consistency little and often and keeps your body structure all imbalanced.
Speaker 2 (07:13):
Loving it erin and maybe next week is a companion
segment to this one. You could do something on the
pelvi ful.
Speaker 3 (07:18):
Oh yeah, absolutely.
Speaker 2 (07:21):
Thank you so much. Enjoy the rest of your Easter.
Speaker 1 (07:25):
For more from the Sunday session with Francesca Rudkin, listen
live to News Talks a B from nine am Sunday,
or follow the podcast on iHeartRadio.
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