How to build bone density during the menopausal transition (only takes 10 minutes)

If you want to maintain or build bone density in perimenopause (or post-menopause), walking is not enough.

The best ways to build bone density are to get the right nutrition, plenty of bone-building minerals/vitamins (calcium, magnesium, Vitamin D), lift HEAVY weights, and… jump.

Aside from it being a great cardiovascular activity, jumping puts a tremendous temporary load on your bones, sending a signal to build bone strength.

And you don’t have to do a ton of it to see benefits. 10 minutes, three times a week, is all you need. Here’s a routine you could follow:

1 minute warm up (foam roll, mobility, brisk walking)

1-2 minutes of box jumps. Start with a height you can comfortably reach. Land with both feet, and then jump back down. Do this carefully at first so you don’t trip!

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Walk slowly for 1-2 minutes until you’ve caught your breath and heart rate comes down a bit.

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If you are advanced, repeat this 4-5 times total.

If you are a beginner, start with repeating it once more. (Work your way up to 5 intervals gradually, over time. That means over weeks to months, not days.)

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Cool down. Stretch, foam roll, mobility.

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You can make this your whole workout if you’re pressed for time. Or, you can add it at the very end of your regular workout as a “finisher.”

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This can prevent bone loss and even BUILD bone density over time, when done consistently.

Happy jumping!!

XOXO,

Nicole