We love walking—you know Prevention is all about walking! But sometimes when you’re out there hoofing it and a runner blows by you, you might have a twinge of “OK, fine!” and wonder if you should be picking up the pace.
There are lots of reasons you don’t see too many 50-plus women out there pounding the pavement. One is that many of us have developed knee, ankle, or hip issues or have had them in the past and don’t want to stir them up again. Or, if you’re relatively new to exercise, you may simply think, That looks hard!
Fair points. But you may already be doing high-impact exercises like running without even realizing it—or knowing how they can help you build up your bones and muscles. If you’ve ever raced up stairs, sprinted for a bus, or leaped away as your dog charged at you for hugs when you got home, you’re no stranger to high-impact exercise.
Hop to it
What exactly is it? Not to be confused with high-intensity interval training (or HIIT), in which you do short intervals of vigorous, fast-paced cardio, high-impact exercise refers to moves and routines in which both of your feet leave the earth—running, hopping, and jumping, for example. “High-impact training is intentionally stressing the muscles and bones,” says Heather Fields, M.D., an internist at Mayo Clinic. The benefits of doing so are all about mechanical load—the force that travels through your bones, joints, and connective tissue when your feet hit the ground.
We’re generally told to minimize stressors, but this kind of stress is positive: The impact and force created when you land after being off the ground signals your bones to strengthen themselves. “Our bodies are built to rise to the challenges we present to them,” says trainer Tina Tang, C.P.T., owner of Iron Strong Fitness.
The process of adding more bone tissue is called osteogenesis, and it’s especially good for the hips, spine, and legs—areas that are more prone to fracture as women lose bone density with age. Bone loss speeds up after menopause, potentially leading to osteopenia or more severe bone loss (osteoperosis). Muscle mass also drops as people get older, a condition known as sarcopenia.
But moves such as jumping and hopping can build up bones and muscles—research has shown that this type of exercise stimulates remodeling and improves bone-mineral density. “Think of it as prevention of sarcopenia and osteopenia and osteoporosis,” says Dr. Fields.
Even if you already have one of these conditions, it’s not too late. “High-impact and weight-bearing exercises won’t reverse bone loss, but they can certainly slow it down,” says registered dietitian nutritionist Stefani Sassos, NASM-CPT, nutrition and fitness director of our sister publication Good Housekeeping. “They can help you maintain bone density and even improve posture and balance, which lowers your fall and fracture risk.”
Look before you leap
There are some women who should steer clear of high-impact workouts altogether, and if you have osteopenia or osteoporosis, talking with your doctor before literally jumping in is a must, says Sassos. “Many women with bone issues can do high-impact exercises with clearance from their doctors and the right modifications,” she says, “but every body is different, and some movements just won’t be worth the risk.”
That’s because if you have osteoporosis or a history of fragility fracture, your odds of injury are higher, says Dr. Fields. Modifications such as low hops and light jump-roping could be fine, says Sassos, but be cautious with broad jumps, jump squats, and running and sprinting, especially on concrete, she says.
What if you have arthritis in your joints or occasional pain when you break into a run or zip up the stairs? The key is to pay close attention to what type of pain you feel, if any, and adjust accordingly. “If you ease into it and it doesn’t hurt while you’re doing it, high-impact exercise might even help with joint pain,” says Sassos. “A few carefully programmed reps of impact like small jumps or light hops can improve joint stability, balance, and bone strength. Start with just a few reps to build up tolerance slowly.”
But if you have an outright “Ouch!” feeling when you land, says Sassos, heed that warning. “When it comes to people with severe osteoarthritis, advanced osteoporosis, or flare-prone conditions like pseudogout and gout, high-impact moves may do more harm than good,” she adds. “Remember that there’s a big difference between something feeling challenging and its actually hurting. Don’t ignore pain—that’s your body’s way of protecting you.”
Want to give it a go?
Strength training, if you’re not already doing it, is your first step, says Tang. “Strength is the foundation that prepares your joints and tissues for landing force,” she says. Sassos agrees: “Strength supports joints, reduces injury risk, and can improve your coordination for those high-impact movements.”
If you don’t have a routine, begin by incorporating core work (like planks and bird dogs) into your workouts as well as movements that engage the glutes and the hips (such as glute bridges and body-weight squats).
Next, consider your exercise history and whether you have limitations such as arthritis in your knees or hips. If a patient of hers is starting out from being sedentary, Dr. Fields says, she advises that they walk before they run—literally. If they’re walking regularly, a good next step would be hiking or climbing stairs or walking with a weighted vest for short periods, any of which keeps at least one foot on the ground at all times. “It’s safest to start with lower-impact exercises and gradually increase the frequency, duration, and intensity,” she says. “Use common sense, and listen to your body.”
If you are an active person and pretty fit but haven’t done high-impact moves recently, have at it, but start small: Begin with a couple of short high-impact sessions per week—just two to three minutes at first, in intervals (e.g., do 15 seconds of work, rest for 15 to 30 seconds, do 15 more seconds of work, etc., to build up your tolerance). “Think of it like a sprinkle, not a flood,” says Tang. (See below for moves to try.) “You don’t need to go into full-on burpees or box jumps on day one,” notes Sassos. “Even something as simple as marching in place with high knees or doing step-ups on a low box counts as impact, especially if you’re just getting back into it.” You can also modify traditional movements, she adds—doing mini squat jumps, for instance, instead of full jump squats.
As you get better, do harder moves, building up to as much as 10 minutes’ worth at a time, Sassos says. Two or three times a week is plenty—low-impact movements should still make up the bulk of your weekly exercise, Tang says, to avoid overstressing your body and potentially injuring it.
Finally, let your body recover—don’t do high-impact moves two days in a row, and take some entire days off from any kind of intense exercise (stretching and walking are fine), says Tang. Your body needs time to adapt to the new demands this type of exercise puts on your bones, muscles, and connective tissue, she adds. “Signs that you are overdoing it can include pain that lasts longer than a day, swelling or even stiffness, sharp or stabbing pain during the movement, and trouble sleeping or recovering,” says Sassos.
Make an impact
Weave these into your weekly routine—remember to start slowly and dial it back if you feel true pain.
Jump rope
Beginners can start with small hops using both feet, focusing on landing softly, says Sassos. Work up to higher jumps or faster rotations.
Lateral hops
With feet together, jump from side to side over an imaginary line. You can also do these on one leg at a time, says Sassos. “Increase the width of the hop as your strength and agility improve.”
Jump squats
Lower into a squat, then explode up with a jump. Land gently with your knees bent, then start again, Sassos advises. You can do these with your hands behind your head, elbows out, or swing your arms by your sides for balance.
High knees
Run in place, driving your knees as high as you can. Keep your core engaged and your chest lifted.
Butt kicks
Jog in place, kicking your heels up toward your glutes, says Sassos. Focus on a light bounce and a fast rhythm to warm up your joints.
Broad jumps
Starting from a squatting position, jump forward as far as you can. Land softly, and reset between reps. If you’re just starting, do shorter distances and build up from there, advises Sassos.
Running or sprinting
Start with short distances or intervals and build up gradually to protect your joints. “A good pair of running shoes is also important,” Sassos says.
Box jumps
These are more advanced, but you can start with step-ups onto a low box and work up to jumping onto a higher box with both feet.
—with reporting by Ann Kaiser
Another Way to Bone Up
If injury or an illness means you must keep your feet squarely on the ground, strength training is your bones’ best friend. When you do weight-bearing exercise, your muscles pull on your bones, which creates mechanical loading and stimulates bone-building cells. “You don’t have to lift super-heavy either—doing even moderate resistance exercises two to three times a week can help maintain or even build bone density,” says Sassos. “It can be done with weights, machines, or body-weight exercises like squats, lunges, and push-ups. What matters most is that you’re challenging your muscles and bones a bit and making it progressively harder over time—that can look like more reps or a bit more resistance,” she says, adding that a combo of consistency and progression makes the difference.
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