The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review

Abstract

Postmenopausal osteoporosis is a chronic condition with decreased bone mass and altered bone structure, leading to a greater risk of fractures among older women. Exercise has been proposed as a potentially effective non-pharmacological method to prevent this condition. In this systematic review, we investigate the effects and safety of high-impact and high-intensity exercises in improving bone density at popular sites of fragility fractures, namely, the hip and spine. This review also highlights the mechanism of these exercises in improving bone density and other aspects of bone health in postmenopausal women.This study is done adhering to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. After applying the eligibility criteria, we selected 10 articles from PubMed and Google Scholar to be included in our study.Based on the findings from the studies, we established that high-intensity and high-impact exercises are effective in improving, or at the very least maintaining, bone density in the lumbar spine and femur in postmenopausal women. An exercise protocol including high-intensity resistance exercises and high-impact training is shown to be most effective in improving bone density and other parameters of bone health. These exercises were found to be safe in older women, however, careful supervision is recommended. All limitations considered, high-intensity and high-impact exercises are an effective strategy to enhance bone density, and potentially reduce the burden of fragility as well as compression fractures in postmenopausal women.

Springing to Life: Unveiling the Transformative Effects of Trampoline Bouncing on Human Health

“…High-impact loading exercises, such as one-foot jumps, positively impact the Bone Material Strength index (BMSi), [22] and they have been shown to reduce the occurrence of osteoporosis. [23] Jumping on a trampoline has also been proven to have a substantial influence on bone strength, resulting in the growth of tibial and radial bone radius and density. [20] Rebounding on a mini-trampoline resulted in blood marker changes, including decreased osteoclast activity (lower C-terminal telopeptide concentration), increased osteoblast activity (higher osteocalcin concentration), and an improved calcium-homeostasis profile (higher calcium and potassium concentrations, lower parathormone concentration).…”

Lower limb joint Loading during high-impact activities: implication for bone health

“…1 Current strategies aimed to optimizing bone mass to help in reducing the risk of osteoporosis-related fractures include physical activities. 2,3 It has been reported that normal walking 4 is not associated with bone mineral density (BMD) changes in the femoral neck whereas jogging combined with walking 5 , running, and jumping [6][7][8] were the most effective in improving bone density and other parameters of bone health. Nevertheless, the optimal type and intensity of exercises that enhance bone mass are still largely unknown.…”