This Simple Exercise Takes 1 Minute Daily And Builds Stronger Bones

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I found a very interesting video from Dr. Greger that compares different types of exercises and their effect on building stronger bones. On top of that, the video also talks about a study that found one exercise that only lasts 1 minute daily (we all have that kind of time!) and builds much denser bones.

Here’s the original video, but if you scroll further down I have written out the most important findings for you!

What Exercises Work Best?

Studies show that the best way to improve bone strength in your spine and hip is through progressive resistance and impact training at moderate to high intensity.

High-impact exercises like jumping, aerobics, and running are great because they put a lot of pressure on your bones, making them grow stronger. Even lower-impact exercises like walking and weight training can help, as long as they are done with the right intensity and frequency.

Simply put, easy exercises won’t cut it. For instance, regular walking isn’t enough to significantly improve bone density on its own. But, when you add brisk walking, using a weighted vest, or mix it with more vigorous activities like jogging or stair-climbing, it becomes more effective. Activities like cycling or swimming don’t do much for your bones.

The 1-Minute Exercise That Builds Stronger Bones

One interesting study tested the best frequency for high-impact exercises by having postmenopausal women hop on one leg, with the other leg as a control (source). The study showed that hopping 50 times every day for six months increased hip bone density. Less frequent hopping wasn’t as effective.

Interestingly, if you jump with a 10-pound weighted vest, doing this three times a week can help maintain your hip bone density almost as well as daily jumping. Just make sure to check with your doctor before starting any new exercise program, especially if you have severe osteoporosis or a recent fracture.

As you can see in the image above, hopping daily without weights increased bone mass density by 3% after 6 months. That may not seem like a lot at first but consider that we lose a lot of bone mass after 50!

Both men and women lose an average of 1-3% of their bone mass density every year after 50. Doing this simple exercise not only prevents that but allows you to even build stronger bones against all odds. And remember the study was only done over a period of 6 months. So, maybe you’ll even build stronger bones if you do it for a year.