Hopping for two minutes a day could reduce fracture risk for older people
Just two minutes of hopping a day can strengthen hip bones in older men and reduce the risk of fracture after a fall, researchers from Loughborough University outline in the Journal of Bone and Mineral Research.
The Hip Hop study measured the effect of daily hopping exercises in 34 men over 65 years old and found bone density in the hopping leg improved after just one year.
Increases of up to 7% were seen in the bone mass of some parts of the outer shell (cortex) and in the density of the layer of spongy bone underneath this. And there were improvements in the thinnest areas of the bone most at risk of fracture after a fall.
The results have major implications for the prevention and management of osteoporosis, which affects about three million people in the UK.
Bones thin naturally with age, and localised thinning in the hip is associated with an increased risk of hip fracture. The Hip Hop study has shown regular exercise can help counteract the effects of ageing to the bone.
Dr Ken Poole, who is involved in the work, comments:
“In percentage terms, the improvements we saw in these healthy men after just one year of hopping compare favourably to bone gains induced by osteoporosis drugs in women with fragile hips. However, we don’t yet know if men and women with osteoporosis would get the same benefits, or even whether the exercises would be safe for them to do, which are important research questions.”
Remember that whilst exercise is a good way to improve bone health, it is important to exercise carefully, as falling could cause a fracture in someone with weak bones.
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Image credit: Pernilla Rydmark
