Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Bone responds to impact, and hopping, skipping and drop landings deliver more of it per minute than almost anything else. Programs written for bone keep the volume tiny, often under five minutes a day, with rest between sets and blocks that progress over months. Trials in women around and after menopause report gains in hip and lumbar spine density over a year.
Who backs it
Sorted by strength of stance
- Stacy SimsDoes it
Exercise physiologist · Women Are Not Small Men
She was a participant in the trials behind a jump program developed by a team that includes Dr Tracey Clissold, a close family friend. Since those studies ended she has kept the jumping to three days a week, and she reports a Z-score above +2 despite a family history of osteoporosis.
Source: Dr Stacy Sims: Jump to Improve Your Bone Health!“Since the studies ended a few years ago, I’ve kept up the jumping three days a week, and it is something I will continue doing for the longevity of my bones”
Dr Stacy Sims: Jump to Improve Your Bone Health! (opens in a new tab) · 12 Mar 2025
Aimed at the same thing
Other entries filed under longevity or fitness.
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
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Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
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Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it
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