Bone Health
Jump Training for Osteopenia: A 12-Week Plan
A striking takeaway from Dr. Stacy Sims is that short, targeted impact can be enough to meaningfully challenge bone. She highlights research from a bone scientist colleague suggesting **10 minutes of jumping, three times per week** (jump rope or jumping in place) may move some osteopenic women into a normal bone density range over **12 weeks**. The unique twist is technique: landing with a **stiffer leg** rather than deeply bending the knees, so the skeleton, not just the muscles, absorbs the impact signal. This same jump block can also double as high-intensity work that supports **blood sugar and insulin** goals.
