In this article, we'll examine a study that analyzed the results of ten previous studies on the relationship between high-intensity and high-impact exercises and bone health.

The quality and breadth of these studies make it clearer than ever that a targeted exercise regimen has the power to improve your bones, your health, and your life.

10 Studies On Exercise And Bone

A meta-analysis published in the journal Cureus reviewed 10 studies that analyzed the effect of high-impact and high-intensity exercises on the femurs and lumbar spines of postmenopausal women.

The researchers also used the results of those studies to assess the safety of high-impact and high-intensity exercise for postmenopausal women.

The study initially considered 7,358 articles for analysis, and then narrowed them down to the 10 most relevant and highest quality ones for systematic review. Each of those studies measured the impact of a different exercise intervention.

The interventions varied, but all included a program of high-intensity or high-impact exercise. A few examples from the study illustrate the kind of programs studied:¹

• Supervised high intensity resistance training for 40 minutes on non-consecutive days, twice-weekly for eight months
• High-impact, multidirectional, aerobic, and step aerobic jumping exercise programs alternating every two weeks
• High-intensity jump based aquatic exercise program, 30-minute sessions, three times a week over 24 weeks
• High-impact exercises for 60 minutes, three sessions a week for six months

Synopsis

A meta-analysis of 10 carefully chosen studies analyzed the effect of high-impact and high-intensity exercises on the femurs and lumbar spines of postmenopausal women. The range of exercise types included high-intensity resistance training, high-intensity aquatic exercises, and aerobic step programs.

The Results Of High-Intensity And High-Impact Exercises

Across the ten studies, a very clear trend in results emerged. In each study, the exercise groups experienced gains in bone mass at the measured sites. The specific positive outcomes experienced by participants included:

• Improvements in lumbar spine trabecular bone score, distal tibia trabecular thickness, and trabecular bone mineral density. Trabecular bone is the spongy, porous tissue in bones.
• A “significant increase in lumbar spine, total femur and whole body bone mineral density”¹ and an increase in functional fitness. Functional fitness refers to the ability to carry out everyday physical tasks that are a part of daily life.
• Superior effects for lumbar spine and femoral neck bone mineral density, femoral neck cortical thickness, height, and all functional performance measures. Height was measured to gauge improvements in kyphosis, also known as Dowager's Hump and Forward Head Posture.
• A positive correlation between maximum weight lifted and changes in lumbar spine bone mineral density. Additionally, high-intensity training led to significant improvements in fracture risk factors.

Some studies compared exercise group participants to control groups who did not complete an exercise intervention. Other studies compared higher-intensity exercise groups to lower-intensity groups.¹

In both cases, higher intensity and higher impact exercises were associated with increased to bone mass, improved functionality, and a reduced fracture risk that accompanies these outcomes.

Synopsis

The high-intensity and high-impact exercise interventions in the studies had a variety of bone healthy impacts, including improvements in lumbar spine and femoral neck bone mineral density and thickness, increases in height among participants with kyphosis, and improved physical function.

The Safety Of Exercise

The researchers also sought to address concerns that exercise could increase the risk of falls and injuries. Fortunately, they found that exercise interventions– even those involving high intensity and high impact exercises– were very low risk.

Exercise increases strength and physical function, which helps to prevent falls before they happen. The risk of sustaining an injury while exercising is small enough that the benefits outweigh it.

The researchers concluded that the exercise trials were safe for older women, and that they were supervised to ensure correct technique.¹

Synopsis

High-intensity and high-impact exercise, when conducted under supervision with correct technique, was found to be safe. Increasing strength and physical function helps to prevent falls and injuries.

What This Means To You

Getting the right exercise in a consistent routine is crucial to prevent and reverse osteoporosis. The study we reviewed today demonstrates this benefit. Its authors recommend seeking guidance on technique to ensure that you can undertake the most beneficial high-intensity exercises safely.

The Save Institute created SaveTrainer to address this precise need. The workouts in SaveTrainer are designed by professionals to meet your ability level, and are explained and demonstrated thoroughly so that you can follow along safely and effectively.

No matter the variety of exercise you'd like to do– from yoga, to strength training, to balance exercises– SaveTrainer has what you're looking for. Best of all, it's available anytime and anywhere. That makes it easy to set exercise goals and achieve them.

Building healthy habits, such as maintaining a regular workout routine, is essential for achieving a long and healthy life. Whether you're taking the next step or the first step, SaveTrainer is there for you on your journey to healthy and strong bones.

References

¹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/