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New research from the University of Bristol suggests that high-intensity physical activity in early life creates stronger bones in adulthood.
Bone strength is an important factor in a high-impact sport such as running, mitigating the risk of common injuries such as stress fractures. It can also reduce the risk of more serious conditions such as osteoporosis.
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The researchers looked at data from 2,569 children, finding that moderate-to-vigorous activity was associated with stronger bones when they reached the age of 25.
‘The results highlight adolescence as a potentially important period for bone development through high-intensity exercise, which could benefit future bone health and prevent osteoporosis later in life,’ says lead author Dr Ahmed Elhakeem.
Spent your adolescence huddling behind the bike shed? You haven’t missed the boat on stronger bones – redeem yourself with these plyometric exercises.
You’re only a hop, skip and jump away from a stronger skeleton
Hop
Hop up and down on the spot (10 reps per leg, repeated 10 times)
Skip
Perform 300 skips (throwing in 20 high knees per 100 skips)
Jump
Begin in a squat position, explode forwards and upwards, landing back in a squat position (20 reps)
Rick Pearson is the senior editor at Runner’s World UK. He’s been with the brand since 2017 and loves testing PB-friendly shoes for on and off road. Rick is a sub-three marathoner and occasionally likes to remind people of this on the Runner’s World podcast, which he co-hosts. He once raced a steam train over 14 miles (he won, narrowly) and a horse over a marathon (he lost, comfortably).
