Osteoporosis literally means "porous bones" because a lack of calcium or phosphate has made the bones brittle and fragile. One in five American women older than 50 has osteoporosis, but most people don't realize they have the disease until a fracture occurs and the disease is in its advanced stages, according to MedlinePlus. Bone mass builds during your 20s and 30s through a combination of a nutritious diet and regular exercise routine. Jumping specifically helps prevent osteoporosis because aerobic activities that place compressive stress on bones help build bone density, according to the Aetna Women's Health website.
Preventative Exercise
A key to preventing osteoporosis is regular exercise from a young age. MayoClinic.com estimates you reach peak bone mass around age 30. The more density you gain through your 20s and early 30s, the less likely you are to develop osteoporosis later in life. Bone density depends on several factors: mineral intake, hormone levels, alcohol and nicotine use, medications and physical activity levels.
People with a sedentary lifestyle are more likely to develop osteoporosis. MayoClinic.com says, "Any weight-bearing exercise is beneficial for your bones, but walking, running, jumping, dancing and weightlifting seem particularly helpful for creating healthy bones."
Osteoporosis and Impact Exercise
Although all different types of exercise may benefit the body in different ways, bone density is built specifically through impact exercise. High-impact activities such as basketball and volleyball, both of which require a lot of jumping, build the most bone mass. Lower-impact sports, such as track, do not build as much bone mass and no-impact activities, such as swimming, don't contribute to building bone density at all.
Jumping: How Long and How Often
Jumping -- in which bone and muscle work against gravity -- encourages the body to increase bone mass between 2 percent and 8 eight percent per year, if you engage in high-impact activities at least three times a week for 30 to 60 minutes. You don't have to exercise 30 minutes in a row to increase bone mass. Three 10-minutes sessions of jumping rope can build bone density, according to Athlete in Me.
Warnings
Although weight-bearing activities such as jumping increase bone density, too much of a good thing can be detrimental. Many studies report that excessive exercise may lower bone density, especially with running. Female athletes, specifically professional ballet dancers and elite runners, may develop exercise-induced amenorrhea, a menstrual disorder defined as having two or fewer periods per year. These athletes could suffer from early-onset osteoporosis, which may not get better, says Athlete in Me.
