4. The Ultimate Bone-Building Move: Drop Jumps With Vertical Rebound
Ready for the most effective exercise? Dr. Joscelyn Wittstein, an orthopedic surgeon specializing in sports medicine, recommends the simple “drop jump with a vertical rebound.” What’s that? Step off an elevated surface—think an 8-inch stair—land with bent knees, and immediately jump straight up. This maneuver creates a force over four times your body weight—hitting and exceeding that bone-building threshold required for new growth.
Sound intimidating? Start with the lowest stair in your home, which is typically about 7 ¾ inches high. Stand tall, step off, land softly, then use your energy to bounce right upwards. That’s one rep!
5. The Importance of Surprising Your Bones
There’s a fascinating reason this odd little exercise is so powerful. According to Dr. Emily Stein, a leading researcher in skeletal health, bones respond best when they’re “surprised” by new, unexpected stress. Repetition of the same activity over and over? Bones adapt and get bored. Change up the load and movement? That’s when they rebuild and get stronger.
So, don’t be afraid to mix it up. On some days, step off a slightly higher surface, or try a different kind of jump. The more you keep your bones guessing, the better!
