It’s a ‘leap’ year - try jumping for wellness as you age
I hear you. It might not be something you think is a requirement to age well. But I’m not necessarily talking about jumping from a great height or over huge obstacles, so hear me out!
In this blog, I’ll make the case for how jumping, leaping, or any movement that increases the level of impact through your body, even to a small degree, can benefit your body.
‘Dem bones’ - impact to maintain and improve density
You’re probably aware that from approximately 35-40 years of age, our bone density starts to decline by about 1% per year. Up until that point, all old bone was replaced with fresh bone (as our body is constantly renewing itself, a process called ‘remodelling’). From this age onwards, not all old bone is replaced and can lead to weakness, osteopenia or even osteoporosis.
In the UK, bone mass is not something that gets checked regularly unless you choose to do so yourself, so it’s perhaps lower on people’s radar than muscle mass. This is probably because it’s not something we can see…until sadly someone starts to experience fractures.
So, why does impact help build stronger bones?
‘Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occurs during strength and power training provide the stress. The result is stronger, denser bones.’ Read more in this Harvard Health Publishing article.
Impact helps thirsty joints have a synovial fluid drink!
Joints ONLY get the nutrition they need through movement. When we don’t move enough, it’s detrimental to the health of our joints. Movement, including impact, helps produce the synovial fluid that brings in oxygen and nutrients joints require to be healthy, as well as reducing feelings of stiffness - a bit like oiling the parts in your car engine!
Building muscle - not just about lifting weight
Jumping engages various muscle groups, including the legs, core, and even the arms. It’s a whole-body movement (the best kind!) that helps maintain and build muscle strength and endurance.
Falls prevention & confidence boosting!
"If there is a fear of falling, the only safety consists in deliberately jumping."
CARL JUNG
Jumping requires coordination and balance, which can both be challenged with age. I coach lots of natural movements in the Reclaim Movement membership that test balance and practising is in fact also a great way to improve alignment (which helps reduce the risk of falling).
Movements that challenge our coordination help our brains to react quickly and in the way we need, when we find ourselves off-balance.
Movements that make us get used to getting down to the ground and help us to ‘concertina’ our bodies, quickly lowering our centre of gravity, help us to practise ways to absorb the impact well through the chain of movement in our bodies. Doing this is also hugely beneficial as our muscle memory will hopefully help us to ‘fall well’ with less severe consequences.
Regular jumping movements can enhance these skills, reducing the risk of falls and enhancing overall stability.
Boost mood and improve productivity - what’s not to love?!
Jumping releases endorphins, the body's natural mood boosters, which can help reduce stress and anxiety. Movement in general increases blood flow and oxygen to the brain that contribute to improved cognitive function and a reduced risk of cognitive decline.
Try 5 minutes of mini jumping movements (see below) if you’re feeling a mental slump and tune in to the difference afterwards in what you get done!
It’s a heart healthy movement
We all know that fitness is key as we age to keep our cardiovascular system in good shape and jumping, even at a moderate pace, does just that by quickly elevating your heart rate.
This type of aerobic exercise helps improve circulation, lower blood pressure, and reduce the risk of heart disease - as we all know; super important as we age.
Ready to get started?
First - let’s learn to land well
The landing technique is the place to start. In classes, I introduce this technique by starting with simple calf raises. Not only do they strengthen & mobilise feet and ankles, they help improve the eccentric movement of the heel landing on the ground (think using the required muscles as brakes) by practising slow and controlled heel descents.
We then progress, on two feet, to low jumps on the spot practising the all important landing technique; toe first, heel second. Try this and let me know how you get on. This disperses force better than the heavy impact of a heel landing shuddering up through the leg.
Second, we then add on our ‘air squat’ pattern, used in so many natural movements - where we hip hinge and then knee bend. This helps the body ‘concertina’ to again disperse the impact forces going up through the joints and muscles of the body.
To learn how to incorporate the ‘Air Squat’ pattern in many movements of everyday life, come and join us in the classes of the Reclaim Movement membership or in the next 5 Day Introductory Course.
Copy children - hopping, skipping…and then jumping!
We can then move on to things like skipping (with or without a jump or skipping rope), hopping (I believe this is best practised if you feel a level of strength and stability in your hips and core, as single leg movements with impact (like running) should only be performed on a stable base. Then jumping - think puddle jumping first; either one foot to the other (and don’t forget to mix up which foot you take off and land with!), or single foot to two foot landing; toe to heel of course.
Once you feel more confident, you can then add in height - either up onto something, down from something, or over something.
The world is your oyster!
Try to start spotting obstacles whilst out on walks to challenge yourself with. Go on, show off to the kids or grandkids or even your dog and they’re likely to join in!
Start with low-impact options and always progress gradually
If high-impact jumping is not suitable for you, or if you have joint concerns, consider low-impact options like star jumps that involve a bit more plyometric movement but without too much ‘lift off’, or even try a mini-trampoline.
Adding a few mini jumping movements in between other movements in a movement break and increasing the intensity as your body allows is a great way to get started. Doing so will minimise the risk of injury and allow your body to adapt if it’s a new activity.
Convinced yet? Most importantly, think about the fun!
There are few movements that make you feel an immediate sense of elation. It might be that it takes us straight back to our childhoods when we were instinctively drawn to the fun jumping created or that it just gives us a feeling of liberation from adult responsibilities. Or it might be that we feel a lift off and fly moment that we don’t tend to get from anything else.
The physical and mental benefits of jumping are clear and if it’s something you might choose to try again, then you never know where it might take you.
So, add in a hop, skip and a jump this leap year!
To incorporate the types of movements that enable us to access jumping and give us the mobility and strength required in our movement patterns, join me in the Reclaim Movement membership - https://reclaimmovement.co.uk/membership
