{"id":472307,"date":"2026-05-29T02:13:44","date_gmt":"2026-05-29T02:13:44","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/472307\/"},"modified":"2026-05-29T02:13:44","modified_gmt":"2026-05-29T02:13:44","slug":"im-a-bone-strength-coach-these-are-my-3-favourite-low-impact-exercises-for-stronger-bones-with-age","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/472307\/","title":{"rendered":"\u2018I\u2019m a bone-strength coach \u2013 these are my 3 favourite low-impact exercises for stronger bones with age\u2019"},"content":{"rendered":"

Jumping<\/a> exercises are often hailed as one of the best ways to strengthen your bones as you age \u2013 but for many people, high-impact workouts<\/a> simply aren\u2019t realistic.<\/p>\n

Whether it\u2019s because of joint pain, injury, pelvic-floor concerns or reduced mobility, not everyone wants to be doing squat jumps in their living room. The good news? Experts say you can still introduce the kind of force that helps stimulate bone growth \u2013 without leaving the ground.<\/p>\n

\u2018Certain exercises can introduce impact without traditional jumping, which feels safe and accessible for many,\u2019 says Kaitlin Heaney-Zuloaga, PT, bone strength coach and founder of Reps nMotion<\/a>.<\/p>\n

\u2018Here are my top three no-jumping impact exercises<\/a> I use with clients who are new to impact training, including those in their 70s. This is how they\u2019ll stay independent for the long haul.\u2019<\/p>\n

1. Stomp to stand\"ImageSit on a bench or chair with your feet flat on the floor.Inhale as you lift your feet a few inches off the floor.On a big exhale, stomp your feet down and drive through the floor to stand up tall.Slowly lower yourself back into the chair and repeat.<\/p>\n

\u2018That intentional stomp is our impact,\u2019 says Heaney-Zuloaga, \u2018meaning it creates a ground reaction force that travels up through your feet and legs.\u2019<\/p>\n

\u2018This can help introduce loading and positive stress to areas like your ankles, legs<\/a>, hips and pelvis.\u2019<\/p>\n

She adds that it\u2019s one of her favourite ways to introduce impact because the movement already feels familiar.<\/p>\n

\u2018We all get in and out of a chair<\/a> daily, so adding some intention behind it can feel safe and exciting.\u2019<\/p>\n

2. Heel drops\"Image<\/p>\n

Instagram | Kaitlin Heaney-Zuloaga<\/p>\n

Stand tall with a soft bend in your knees.Hold onto a wall, chair or countertop for support if needed.Rise onto the balls of your feet.Lower your heels back down with intention.<\/p>\n

\u2018When your heels hit the floor, the loading stimulus is sent through your lower legs and hips,\u2019 explains Heaney-Zuloaga.<\/p>\n

\u2018Heel drops are highly effective because they challenge balance and coordination, and are helpful for building confidence in progressing to higher impact over time.\u2019<\/p>\n

3. Suitcase stomping\"Image<\/p>\n

Instagram | Kaitlin Heaney-Zuloaga<\/p>\n

Hold a moderate-to-heavy dumbbell in one hand and stand tall with your core<\/a> braced.Lift one knee up.Stomp the foot back down with intention.Repeat on the opposite side.<\/p>\n

The uneven load increases demands through the hips<\/a>, spine and legs, while the stomping adds impact loading through the lower body.<\/p>\n

\u2018This combo is bone-stimulus gold and also improves stability, balance and confidence,\u2019 says Heaney-Zuloaga.<\/p>\n

\u2018It\u2019s an excellent option for clients who thrive on low-level impact and benefit from learning to move quickly and confidently. I use this every week with my client who has Parkinson\u2019s alongside osteoporosis,\u2019 she adds.<\/p>\n

For many people, this is an accessible starting point.<\/p>\n

\u2018For others, this is where they stay \u2013 and that\u2019s OK,\u2019 she adds reassuringly. \u2018The key is making impact training an option for all levels. Exercise doesn\u2019t have to be extreme to be meaningful. Building confidence, strength, balance and the ability to handle force is a win at any age, and you should always meet people where they\u2019re at.\u2019 <\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izy\"Headshot