Here’s a surprisingly easy way to support bone health—especially for women navigating perimenopause and beyond. While it's normal to lose around 20% of bone density in the first 5–7 years after menopause, incorporating just a few minutes of plyometric (jump-style) movements daily can help your body stay resilient.
What You’ll Learn:
* The silent bone loss that happens around menopause and why it’s often overlooked until later in life.
* How easy jump training—like squat jumps, high knees, and lateral skater movements—can fit into everyday moments (waiting for your tea to steep? Perfect).
* Science-backed benefits of plyometrics:
* A study of women aged 25–50 found that just 10 jumps twice a day for 16 weeks improved hip bone density, while those who didn’t jump saw declines.
* A broader meta-analysis suggests doing 50 jumps per day, at least 4 days a week can positively influence bone density at the top of the thigh bone.
Why It Matters:
* Bone density can decline as much as 4% per year around menopause, especially in the early transition phase.
* Exercise types like high-intensity resistance and impact training (HiRIT) are shown to increase spinal bone density and reduce fracture risk in postmenopausal women.
* Plyometrics isn’t just for athletes—it’s accessible, adaptable, and effective, even in short daily bursts.
Quick Routine (30 seconds on / 30 seconds off):
* Squat Jumps – Deep squat, then jump up landing softly.
* High Knees – Run in place, lifting knees toward your chest.
* Skater Squats (Lateral Bounds) – Leap side to side, like a speed skater.
Repeat as you like—no equipment needed. All it takes is minutes, not hours, to help your bones stay strong.
Let’s jump into stronger bones—one pop at a time! 🦴✨
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