Jumping exercises are often hailed as one of the best ways to strengthen your bones as you age – but for many people, high-impact workouts simply aren’t realistic.
Whether it’s because of joint pain, injury, pelvic-floor concerns or reduced mobility, not everyone wants to be doing squat jumps in their living room. The good news? Experts say you can still introduce the kind of force that helps stimulate bone growth – without leaving the ground.
‘Certain exercises can introduce impact without traditional jumping, which feels safe and accessible for many,’ says Kaitlin Heaney-Zuloaga, PT, bone strength coach and founder of Reps nMotion.
‘Here are my top three no-jumping impact exercises I use with clients who are new to impact training, including those in their 70s. This is how they’ll stay independent for the long haul.’
1. Stomp to stand
Sit on a bench or chair with your feet flat on the floor.Inhale as you lift your feet a few inches off the floor.On a big exhale, stomp your feet down and drive through the floor to stand up tall.Slowly lower yourself back into the chair and repeat.
‘That intentional stomp is our impact,’ says Heaney-Zuloaga, ‘meaning it creates a ground reaction force that travels up through your feet and legs.’
‘This can help introduce loading and positive stress to areas like your ankles, legs, hips and pelvis.’
She adds that it’s one of her favourite ways to introduce impact because the movement already feels familiar.
‘We all get in and out of a chair daily, so adding some intention behind it can feel safe and exciting.’
2. Heel drops
Instagram | Kaitlin Heaney-Zuloaga
Stand tall with a soft bend in your knees.Hold onto a wall, chair or countertop for support if needed.Rise onto the balls of your feet.Lower your heels back down with intention.
‘When your heels hit the floor, the loading stimulus is sent through your lower legs and hips,’ explains Heaney-Zuloaga.
‘Heel drops are highly effective because they challenge balance and coordination, and are helpful for building confidence in progressing to higher impact over time.’
3. Suitcase stomping
Instagram | Kaitlin Heaney-Zuloaga
Hold a moderate-to-heavy dumbbell in one hand and stand tall with your core braced.Lift one knee up.Stomp the foot back down with intention.Repeat on the opposite side.
The uneven load increases demands through the hips, spine and legs, while the stomping adds impact loading through the lower body.
‘This combo is bone-stimulus gold and also improves stability, balance and confidence,’ says Heaney-Zuloaga.
‘It’s an excellent option for clients who thrive on low-level impact and benefit from learning to move quickly and confidently. I use this every week with my client who has Parkinson’s alongside osteoporosis,’ she adds.
For many people, this is an accessible starting point.
‘For others, this is where they stay – and that’s OK,’ she adds reassuringly. ‘The key is making impact training an option for all levels. Exercise doesn’t have to be extreme to be meaningful. Building confidence, strength, balance and the ability to handle force is a win at any age, and you should always meet people where they’re at.’
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