We recently had a fantastic question come through from one of our amazing community members regarding how to safely progress their workouts. They asked:
“When I joined LMF, I opted for the low-impact options in workouts. As my fitness and pelvic floor have improved, the high-impact versions are now an option. Are there any added benefits for perimenopause women doing jumping? Should I be pushing myself to do more jumping around in class, or are the low-impact moves sufficient?”
First of all, how amazing is that? Pelvic floor strength and overall fitness improved – yes!! It just goes to show that working on your core and showing up for yourself pays off. Consistency is always key.
But this brings up a brilliant topic that so many women over 40 wonder about: Is jumping actually necessary and what are the real benefits of high-impact exercise during perimenopause?
The short answer? Yes and no. Let’s break down exactly why high impact is fantastic for your body but also why you don’t have to do it to see incredible results.
The “Yes”: Why High-Impact Exercise Matters for Women Over 40
Let’s talk about why jumping and high-impact movements hold an important place in our fitness routines, particularly as we age. It boils down to two major factors:
1. Protecting Your Bone Density (Osteogenic Loading)
After the age of 30, we naturally start to lose muscle mass, which acts as the protective padding for our bones. When we hit perimenopause and beyond, the drop in oestrogen means our bone density also begins to decrease rapidly.
So, what can we do about it? Alongside consistent strength training, we need to introduce weight-bearing exercise.
High-impact movement creates a positive stress, or stimulus, on the bones. Because bone is active tissue, it responds to this stimulus by wanting to get stronger. It literally tells your body to lay down more bone density to handle the impact! This process is called osteogenic loading, and it is one of the best ways to protect yourself against conditions like osteoporosis. (You can read more about the importance of protecting your bone health as you age on the NHS website).
2. Increasing Muscle Power
While strength training makes you strong, high-impact and high-intensity movements build muscle power. Power is your ability to move a load (like your own body weight) at a quick pace. Maintaining this power is crucial for everyday functional movements and keeping your body feeling agile and energetic.
The “No”: Do You Have to Do High-Impact Workouts?
Now, let’s look at the other side of the coin. Do you absolutely have to jump around to get these benefits? Absolutely not.
Just because we reach perimenopause or post-menopause doesn’t mean we need to immediately avoid high impact, but if it feels painful, uncomfortable, or just isn’t right for your joints, you do not need to force it.
Joint-Friendly Alternatives for Bone Health
If jumping isn’t for you, there are plenty of highly effective ways to encourage that bone-strengthening osteogenic loading without the heavy impact:
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Power Walking: Get out there and get a real stomp on! A brisk, heavy-footed walk creates great weight-bearing stimulus.
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Step Classes: Stepping up and down provides a controlled impact that is highly beneficial for your hips and spine.
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Dance Fitness: Moving rhythmically and changing directions challenges your bones and muscles perfectly.
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Resistance Training: Lifting weights is non-negotiable! It provides the compressive force through your hips and spine that your bones desperately need to stay strong.
Finding Your Perfect Balance
You don’t have to choose strictly between high impact and low impact. In fact, a hybrid approach is often the best strategy!
If it feels good for your body, try incorporating just a little bit of high-impact movement into your routine. Do a few jumping jacks or high knees and then seamlessly transition back to the low-impact modifications for the rest of the workout. Mixing it up provides a brilliant challenge for your body while keeping your joints happy.
Remember, the goal is always to nourish and protect your body, not punish it. Listen to what feels right for you today!
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You can watch this full episode on YouTube or listen on Spotify to catch all the deep-dives on sleep habits, hormone regulation, and perimenopause health.
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