NEDERLAND — Osteoporosis runs in my family. For the women on my mother’s side, a broken hip was frequently the "beginning of the end." They lived long lives, but their final decades were defined by frailty and loss of independence. 

Osteoporosis is a skeletal disease where bones become porous and weak. It often "sneaks up" on the victim, because you can’t feel bone loss. Many don't realize they are at risk until a minor trip results in a life-altering fracture rather than a simple bruise.

The statistics are sobering: 40% of hip fracture patients lose their ability to walk independently, and 20–24% die within the first year. 

Bone health is directly related to brain health. Guess what all the women on my mother’s side of the family had in addition to osteoporosis? Dementia.

Research shows that individuals with lower bone mineral density (BMD) have a significantly higher risk of developing Alzheimer's disease and other types of dementia. I loved my grandmother, but I don’t want that for me in my last decades. 

I was diagnosed with osteopenia (a precursor to osteoporosis) when I was 27. Every injury I’ve had that’s required surgery has been a broken bone. I’ve made it my mission to learn about building and maintaining bone and brain health.

Throughout my education I’ve heard some bone building myths that I’d like to bust. Here are my top two followed by two bone building facts. 

Myth 1: Running or walking with a weighted vest will build bone.

Bone adapts quickly to repetitive patterns and then becomes less responsive. So while these are weight-bearing activities, they provide a one-directional (forward) stress only. This stimulus is too similar to walking and lacks the variety needed to significantly increase density, especially in the upper body.

After age 30, we start losing bone density and, for women, it accelerates during the menopause transition. If we’re not doing enough new and challenging activities, our bodies will not be inspired to create new bone. 

Myth 2: Being active and exercising is enough to maintain bone density.

As a former professional bike racer, I exercised for hours a day, yet my bones were losing density. Low-impact activities like cycling, swimming, hiking, and cross-country skiing are great for the heart but do not provide the necessary stress to prevent bone loss. 

The facts

Fact 1: Jump training is a fantastic bone builder.

Jumping creates multi-directional stress with a ground reaction force 3.5 to 5 times your body weight. Jump training a few times a week—through skipping, hopscotch, or jumping rope—can help maintain and build bone.

Jump training is a safe, enjoyable, and time-efficient way to build bone density.

Photo courtesy of Indian Peaks Training Center

Fact 2: Heavy strength training builds bone. 

"Heavy" simply means a weight you can move no more than 10 times. When muscles pull on bone with enough intensity, it triggers an electrical signal that tells osteoblasts (bone-building cells) to get to work. This also builds the "explosive" power needed to catch yourself during a fall. 

By prioritizing jump training and heavy strength training, you can ensure your final decades are defined by strength, resilience, and good cognitive function, not frailty and dementia.

If you’re not sure how to start your bone building journey, you can hire a personal trainer to learn the basics, or join a strength training class. You can start jump training today. Aim to start at 20 jumps a day. Make sure you land with your feet straight and your knees in line with toes 2 and 3. Start small and aim for 20 jumps throughout the day. 

Heavy strength training builds muscle and bone density. Upper body exercises increase grip strength, posture, and the ability to carry things into the later stages of life.

Photo courtesy of Indian Peaks Training Center

Alison Powers wants people to have confidence in their physical abilities no matter where they are in life. She is a certified Personal Trainer & Corrective Exercise Specialist through NASM (National Academy of Sports Medicine). She is a former professional downhill skier and cyclist. Today she is the Nederland High School Mountain Bike Team coach and has her own training center, the Indian Peaks Training Center. Learn more at www.iptrainingcenter.com or email Alison Powers at apowbike@gmail.com.