Orthopedic Surgeons Back 30 Minutes of Stair Pounding for Bone Density After 40
Updated
Updated · HuffPost · Jun 7
Orthopedic Surgeons Back 30 Minutes of Stair Pounding for Bone Density After 40
2 articles · Updated · HuffPost · Jun 7
Summary
Bone loss can begin between ages 30 and 40, and orthopedic surgeons say controlled stair “pounding” can help build bone density in adults over 40 by adding high-impact, repetitive loading.
30 minutes a day matters more than intensity, doctors said, whether done in one session or as short “exercise snacks,” because regular loading prompts bone to adapt and strengthen.
20% bone loss can hit women in the five to seven years after menopause, and 1 in 3 women over 50 suffers an osteoporosis fracture, underscoring the push for prevention before fractures occur.
Some surgeons still warn forceful stomping can raise the risk of cartilage damage, stress injuries, tendinitis and strains, so gradual progression—or plain stair climbing—may be safer for some people.
Two to three strength-training sessions a week, plus weight-bearing exercise such as walking, jogging, hiking, jumping or yoga, were also recommended as core bone-health habits.