Dr. Jocelyn Wittstein

Strength training is very effective.

But for people who cannot do that high intensity, you know, 85% single rep max type lifting, like don't give up and just be like, I can't do that.

There's definitely benefit to moderate and low intensity.

So I just want to say that.

Yeah.

Jumping or impact, you know, is also a great way to improve your hip bone density.

Most of the load-bearing strength training exercises will have a larger effect on your lumbar spine than the hip region.

Yeah, your back.

There is still some benefit with strength training to your hips, but there is a specific effect with jumping and impact, this mechanical load or this process called mechanotransduction, which basically creates a biochemical reaction in your bones and stimulates bone formation.

Okay.

is more effective in perimenopausal women than menopausal women, but there's still benefit for menopausal women.

So one study showed over a six-month period that included jumping a few days a week, maybe 30 jumps each time, that there was about a 1% improvement in hip bone density in menopausal women.

But if you look at similar studies of perimenopausal women, you may see gains of, you know, 2% in the hip region with these interventions that could be

One study compared 10 versus 20 jumps a day.

Another did 50 jumps a day.

And that study in perimenopausal women actually showed an increase of like 3% in the hip region.

So impact is very effective.

And we know that from studies of children participating in exercise with impact.

They accumulate more bone mass.

So impact is great.