Bones are an anomaly. We have so many that comprise our body, and without them we wouldn’t be able to do anything at all. They are both strong, but also vulnerable to breaking and even shattering. Throughout our lives, we put our bones through a lot, they get jarred, shaken, beaten and bruised, yet they’re resilient and sometimes come back even stronger than before. Some say that our bones need to go through these tests for a few different reasons. Testing the strength of the bones lets us know just how much they can take, and some in the medical field even feel that putting bones through abrupt stress prompts them to add mass and even reduces their loss of mass as we age.
So if force is actually good for the bones, the question really is how much is enough, and how often is often enough? Daily movement puts stress on our bones even just by getting out of bed. With the popularity of exercise routines like high intensity interval training, exercise routines are becoming a great way for the bones to be put under stress in the right way.
Researchers showed that running a 10-minute mile or jumping up and down on a box at least 15 inches high produces forces of up to 4.2 G’s, the needed impact in order for bones to build and grow. Of course, at a certain age, the bone can no longer grow and building density can prove to be near impossible. The younger you are, the easier it will be to build bone mass. The more bone mass, the stronger and sturdier the frame.
Another published study found that women between 25 and 50 who hopped at least 10 times twice a day, with 30 seconds between each hop, significantly increased their hipbone density after four months.
Consult your primary care physician or chiropractor for any medical related advice.