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Hop to it! What Hopping for 2 Minutes a Day Can Do for Your Health


happy jumping Hip fractures are serious injuries that can result in long-term disability or death. A study finds two minutes of hopping per day can improve the strength of hip bones and decrease their risk of fracture in the elderly. Researchers say the discovery has enormous implications for preventing osteoporosis, a disorder that affects 54 million Americans. Osteoporosis is the thinning of bones that occurs in aging. The condition weakens the skeleton and increases the likelihood of broken bones in a fall. A non-drug intervention that improves bone density is welcome news to anyone afflicted with this disorder.

Hopping Improved Bone Mass up to 7% in One Year

‘Hip fractures are a major public health concern among older adults, incurring both high economic and social costs. Those affected suffer pain, loss of mobility and independence, and increased risk of death,” says researcher Dr. Sarah Allison. “We know exercise can improve bone strength and so we wanted to test a form of exercise that is both easy and quick for people to achieve in their homes.”

In the study led by Loughborough University, 34 men between the ages of 65 and 80 performed hopping exercises on a randomly assigned leg only. The hopping involved movements in different directions, so the entire hip bone could receive the stress and resulting benefit. Participants were asked to refrain from making changes in their physical activity or dietary habits during the yearlong testing period.

At the conclusion of the trial, CT scans revealed clear differences between the exercise and control legs. The bone mass of some areas of the outer shell of the hip as well as the density of the spongy bone underneath increased up to 7 percent. Improvements were in the thinnest parts of the bone most vulnerable to fractures in a fall.

Hopping Compares Favorably to Gains from Osteoporosis Drugs

“In percentage terms, the improvements we saw in these healthy men after just one year of hopping compare favorably to bone gains induced by osteoporosis drugs in women with fragile hips, notes Dr. Ken Poole, who led the bone mapping analysis at Cambridge. “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.”

One Precaution: Start Slowly

Lead researcher Dr. Katherine Brooke-Wavell points out the hopping was thoroughly supervised and cautions that it’s important to increase any exercise gradually. Anyone attempting this should be careful because hopping can cause a fall in people with poor balance and thin bones, she warns. In the study, the participants were asked to hop rather than jump, so comparisons could be made between legs. In implementing this at home, jumping would be more advisable than hopping, as it exercises both legs at the same time and is somewhat safer. Jump in a place where you can hold onto something stable.


Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

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4 responses to “Hop to it! What Hopping for 2 Minutes a Day Can Do for Your Health”

  1. Sue Collins says:

    Just wondered how high to hop and when you say to hop in different ways to use all of the hip joint, do you mean just to twist your feet and legs in different directions for just the 2 minutes? My last bone density test was good. I am now 66.

  2. John322 says:

    Useless post. where is the info on what “hoppin” is? How long?
    The article says hopping is good but later says jumping is better? come on guys, this is not a real post from a real site. Saddly disappointed.

    I’m betting no live person looks at this and responds. If that is so, “Live In The Now” has lost all credibility. Just sayin’….

    • Vickie Turner says:

      So, John, are you saying that you are not a live person? How can that be so? You apparently read some of the article and responded in your comment. I know that I am a live person responding to your comment. Go back and read it again. If you don’t know what hopping is, look the word up in a dictionary. Have a nice day.

    • Nigel says:

      Hopping: to make a short, bouncing leap; move by leaping with all feet off the ground.
      I had to go look it up and I agree, a simple sentence like this should have been included in the article. People may have differing views on what hopping is and may injure themselves. Medical advice is medical advice. Vicky turner misses the point.