Improving bone density with exercise - jumping

@serious…My endocrinologist said jumping and twisting exercises should be avoided due to risk of spinal fracture. I think this falls under the category “ Damned if you do, damned if you don’t “

Yes, this is the confusion. What is great and what is very bad? Should all of this discussion of bone building with jumping be ignored?

@serious. Have you been working on your balance? I’ve been targeting my balance in my workout sessions with a personal trainer for 2 years. The reason I asked to do this is that balance changes (becomes worse) as we age and falls are so dangerous in seniors. Jumping on a small trampoline even low to the ground is also a balance exercise. If you lose your balance and fall you then increase the risk of fracture. My endocrinologist and I talked extensively about ways to prevent more fractures. He recommended walking for a minimum of 60 minutes per day and so that is what I do in addition to my workouts in which I weight lift, practice balance and use bands.

What do you think of my comments about balance?

I saw one video, don't remember where, of a relatively easy exercise for those of us with balance issues. How safe and beneficial I also do not know. Hopefully someone else knows more. Standing while holding on to something, rise to the balls of your feet. Then quickly drop your heels.

Slow jogging is good.
Heel drops while holding onto a chair are recommended for fragile bones.
Hard heel drops are not good if you are really fragile.
Mini trampolines increase the risk of falling.
https://www.youtube.com/watch?v=Cd0YT-OV97c&t=7s
This video is a little irritating, but 11 minutes in it shows actual osteoblasts and osteoclasts at work. At the end there are some low impact exercises.

Thank you. i will watch the videos.

Balance is of course very important. I am practicing standing on one leg but would be interested in any useful variations to this one legged standing and also additional balance exercises.

I have on and off read of various external protections like wearing hip ads and putting padding at the bottom of stairs but these seem extreme. What do you think?

@serious. I haven’t tried any external aids and I agree that these seem extreme and rather cumbersome to me. There are lots of ways to practice balance that are fun. One way is to use a Bosu which is wobbly when you stand on it. But you can use it next to a wall or a chair so that you can reach out and balance yourself. I imagine there are lots of variations to do on a Bosu that you can find on the internet. The “trick” is to make sure you don’t lose your balance while using it. Before doing any of these things if I were you I’d check with my doctor first. Maybe physical therapy would be good too.

The Bosu is expensive but I’m sure you can find one to use at your local gym or a used one somewhere.

Bosu
https://www.bosu.com/products/bosu%C2%AE-home-balance-trainer

Our BOSU "lives" right next to a sturdy chair in the dining room, always available. I often step on for a minute of balance exercises when I walk past it while going about my day (it helps to have a small house where it is always visible.)
Sue

I have 3 compression fractures. I did not choose to do the medications for my severe osteoporosis. Instead, I'm taking supplements..Bone-up, strontium..a lot of other supportive supplements for my joints and well-being. I'm 79 and am in really good health....outside of the osteo diag. I walk with walking sticks to take the pressure off of my bad knees...as well as helping me to keep my balance as having 4 legs is better than two! I did use a trampoline for a while, but felt that it was causing me more harm than good. I switched to a vibration plate at it's lowest setting as well as an infrared belt I wear at night when I have upper body pain from my active day.
Walking is the best exercise we can do safely...keep moving! Jumping on the way up is good..but the compression when coming down is not. Check out Margeret Martin..she's a wonderful source of info. Bless you...enjoy your day!