Jump to It! The Simple Trick to Stronger Bones in Midlife & Beyond

When was the last time you skipped, hopped, or jumped just for the sake of it?

For many of us, it was probably back in the days of hopscotch, playgrounds, and carefree laughter — long before “joint protection” and “pelvic floor” became part of our daily vocabulary.

But here’s the thing — that playful movement we once took for granted might just be the missing trick in your midlife exercise routine.

Why Jumping Matters for Bone Health

As we move through perimenopause and beyond, declining oestrogen levels can cause our bone density to gradually decrease — which increases the risk of osteoporosis and fractures. While resistance training and lifting weights is fantastic for building and maintaining muscle (and plays a big part in bone strength), adding a little impact to your day can take things one step further.

For years we’ve been told that walking is great for bone health but it’s not enough as we get older (don’t get me wrong, I’m not saying stop walking here) but, jumping, hopping, skipping  create quick bursts of force that signal to your bones, “Hey, we still need you to stay strong!”

This stress (in a good way) stimulates bone-forming cells and helps maintain the strength and density we lose as we age.

And the best part? You don’t need to be bounding around like a teenager or doing anything extreme.

Just 20 small jumps a day can make a difference.

Start small. If it’s been a while since you’ve done any impact work, begin gently and listen to your body.

Here are a few fun and easy ways to build it in:

• Hopscotch nostalgia: Draw a grid on your patio or grab a few paving stones and relive your childhood for five minutes.
• Jump rope: Skip at your own pace for 30 seconds at a time.
• Traveling hops: Try jumping forwards and backwards or side to side — this helps build bone in different directions (just like when we were kids, zigzagging around the playground).
• Single-leg hops: Alternate feet — it challenges your balance, strengthens your lower body, and works your bones even more.
• Add mini hops into your workout: Between strength exercises, add a few gentle jumps or bounce on the spot.
• Jump off the last step:  Just adding a small jump off the bottom step when coming down the stairs each time

A few things to consider before you start, especially if you are new to exercise, if you’ve had joint or pelvic floor issues, start with small, controlled hops or heel raises and build up gradually. Pilates and resistance training are brilliant companions here, helping strengthen the muscles that support your bones and joints. And if in doubt, check in with a women’s health physio/GP for advice on how to safely add impact to your workouts. 

Always ensure that you land with soft knees and the whole foot.  Wear good trainers when you first start to protect your joints.

Jumping isn’t just child’s play — it’s one of the simplest, quickest, and most effective ways to keep your bones healthy and your body strong.

So next time you’re feeling nostalgic, lace up your trainers and channel your inner 8-year-old — your bones will thank you for it!

💪 Want to put it into practice?

Come and join my free Lift Lean Taster Week — a week of short, effective workouts designed specifically for women like you. Each session includes everything your body needs to stay strong, support your bones, and even includes a few jumps (don’t worry, you can go at your own pace!).

It’s the perfect way to move, feel stronger, and see how just a few minutes a day can make a real difference.

Just click the link below