Jumping

Why jumping matters for longevity — not just athletics

Jumping is usually associated with sports performance, but its biggest long-term benefit is something most people don't think about: bone density. When you jump, your body absorbs ground reaction forces of 3-5 times your body weight. That mechanical stress signals osteoblasts — bone-building cells — to lay down new mineral, strengthening the skeleton in exactly the areas most vulnerable to age-related fractures: hips, spine, and wrists ^[1].

This matters because osteoporosis and hip fractures are among the leading causes of disability and death in older adults. A hip fracture after age 65 carries a 20-30% one-year mortality rate. Impact-loading exercises like jumping are one of the most effective non-pharmaceutical ways to build and maintain bone mineral density throughout life ^[3]. Walking doesn't generate enough force to stimulate meaningful bone adaptation. Swimming and cycling, for all their cardiovascular benefits, provide essentially zero bone-loading stimulus.

How plyometrics work

Plyometric exercises use the stretch-shortening cycle: muscles are rapidly stretched (eccentric phase) then immediately contracted (concentric phase), generating more force than either phase alone. This elastic recoil mechanism is what makes a countermovement jump higher than a squat jump from a dead stop. A 2020 meta-analysis of plyometric training found significant improvements in jump height, sprint speed, and change-of-direction ability across all age groups ^[2].

Beyond performance metrics, plyometrics train the nervous system to recruit motor units faster, improve coordination between muscle groups, and develop the reactive strength that prevents falls. For adults over 40, this neuromuscular component may be more valuable than the raw power gains — the ability to catch yourself when you trip depends on rapid force production, which is exactly what jump training develops.

Getting started safely

The injury risk with jumping comes almost entirely from poor landing mechanics and progressing too fast. Proper landing technique — balls of feet first, knees tracking over toes, hips absorbing the impact — reduces injury risk significantly ^[4]. Start with the lowest-impact variations: step-ups, low box jumps, and jump rope. Progress to depth jumps and higher box jumps only after mastering landing form at lower intensities.

For bone density specifically, the research suggests that 50-100 jumps per session, 2-3 times per week, is the effective dose ^[1]. More isn't necessarily better — bone responds to novel stimuli, so variety in jump direction and height matters more than volume. Allow 48-72 hours between high-intensity plyometric sessions for recovery.

Jumping for adults over 40

Age isn't a contraindication for plyometrics, but it does change the starting point. Begin with mini-trampoline jumping (rebounding), which reduces ground reaction forces by about 40% while still providing bone-loading stimulus. Pogo hops in place, lateral bounds at low height, and ankle bounces all build reactive strength without excessive joint stress. If you have existing joint problems or diagnosed osteoporosis, work with a qualified trainer and get clearance from your doctor first.