Jumping Exercises for Bone Health in Perimenopause & Why I Pair Them with Creatine & Collagen from AavaLabs

Because three minutes a day really can change your life.

To some degree, age-related bone loss is unavoidable — it’s a natural part of the ageing process. But how we move through that process is still, to a large extent, in our hands.

According to the Royal Osteoporosis Society in the UK, half of women aged over 50 will break a bone due to osteoporosis. At the same time, heart disease remains the leading cause of death in women, often overlooked or misdiagnosed. While these two issues might seem separate, there’s something powerful about the way they can be addressed together — with just a few minutes of intentional movement each day.

The Missing Link: Estrogen’s Role in Bone and Heart Health

As estrogen levels start to fluctuate in perimenopause (and eventually drop), we lose a key protective mechanism. Estrogen isn’t just about reproduction — it helps regulate inflammation, supports blood vessel function, and protects bone density. When it leaves, bone and heart health both begin to decline.

This is where movement becomes medicine. And specifically, this is where jumping exercises for bone and heart health in perimenopause come in.

Why Jumping Exercises for Bone Health in Perimenopause Work: Science-Backed Medicine in Minutes

Dr. Stacy Sims — a leading exercise physiologist focused on women’s health — has written extensively about the benefits of jumping for bone density. In her 2025 newsletter “Jump to Improve Your Bone Health”, she shared research showing that just 3–5 minutes of bone-stimulating jump exercises per day significantly improved bone mineral density in the hip and spine over the course of a year.

The program wasn’t intense or overwhelming — just simple, low-impact jumps done consistently in 4-week progressive blocks. The best part? These short bursts also elevate heart rate and stimulate cardiovascular benefits, especially when done with mindful breathing and short rests.

One study showed participants had bone density improvements of 3.5–5% per year in key areas most at risk for fracture — numbers that are rarely achieved even with medication.

Jumping can literally reshape your skeleton. And support your heart at the same time.

Start Young, but It’s Never Too Late

Bone-building isn’t just for women 40+. If you have daughters, let them jump! Skipping rope, running, climbing, jumping from rocks — this kind of impact movement helps lay down strong bones for life. But for those of us already well into perimenopause (like me), it’s still effective and still worth starting today.

In my case, osteoporosis runs on both sides of my family. So I’ve made it a personal mission — not just for myself, but for my daughter too. She’s four, and I let her jump as much as possible, off anything she can, because I know it’s building her skeleton for decades to come.

From Caution to Confidence: Reclaiming Impact

I’ll admit it — I was scared of jumping post-pregnancy. We’re often told: don’t jump, protect your pelvic floor, avoid anything too intense. And of course, that advice is valid if you’re healing or dealing with an injury.

But what I realised is that we don’t need to avoid jumping — we just need to progress into it mindfully.

This is exactly what I now teach in my in-person SoulSculpt classes. Women of all ages and phases join — some post-menopause, some deep in perimenopause, some recovering from old injuries. And yet they’re jumping. Carefully. With strength. With joy.

We use both low- and high-impact options:

• Start with toe taps, bounce-light heel drops.

• Progress to small hops.

• Then add bigger jumps, or short bursts of jumping jacks or squat hops.

• And always rest when needed.

It’s not about doing 100 jumps. It’s about waking up the body. Creating that healthy stress. Letting the bones and the heart feel alive again.

And Now — It’s Coming Online Too

Until now, I’ve only offered this kind of training in my in-person classes. But I’m slowly integrating these bone- and heart-loving jump sequences into my online SoulSculpt classes too.

And you can join — completely free — until June 12.

This is the first time I’ve ever offered it this way, and I’d love for you to give it a try. You’ll get:

• One live class each week

• Unlimited replays for 4 weeks

• A special welcome gift when the block ends

Click here to join the free SoulSculpt blockThis offer is only available until June 12, 2025.

What You Take Matters Too: Collagen and Creatine for Bone Health

Alongside movement, I’m also a firm believer in supporting the body from within — and that’s where supplements like collagen and creatine come in.

It took me a long time to find a brand I fully aligned with — one that’s clean, transparent, and actually effective. I’m so happy to have found AavaLabs. As someone who is deeply committed to clean living and gut-friendly nutrition, I was always frustrated by “healthy” supplements that were full of fillers or sweeteners I’d never touch.

That’s why I’m proud to be an ambassador for AavaLabs — I use both their collagen and creatine daily, and they’ve become part of my bone-strengthening routine.

• Collagen supports the very structure of your bones. In fact, 90% of the organic matrix of bone is collagen. Studies show that women taking collagen peptides daily saw measurable increases in bone density over time.

• Creatine is equally powerful. It helps maintain and build muscle mass, which increases the mechanical load on bones — a key trigger for healthy bone remodelling and density. When paired with resistance and impact training, creatine has been shown to reduce bone loss and support strength gains, especially in postmenopausal women.

If you’d like to try them, you can use my discount code SOULSCULPTAAVA at checkout via AvaaLabs. Click here to explore AavaLabs collagen and creatine

Want to Start Right Now?

If you’d like to get a feel for how jumping can look in real life, I’m also putting together a mini video series showing some simple jumping options — perfect for women at any phase of hormonal change.

Click here to watch the Jump Starter Reels on Instagram (or follow me @yogaion_byshaini for more upcoming videos).

These exercises don’t take much time, but they’re medicine. Just like with the 3-minute-a-day cardiovascular research showing a 40% drop in heart disease risk, the message is the same:A little bit goes a long way — if it’s done consistently.

This Isn’t About Marathons — It’s About Longevity with Joy

Too many women think they need to start running or do 30-minute HIIT sessions to get fit or healthy. But if your heart rate goes up, your feet touch the ground, and you breathe with awareness — you’re already doing the work.

This isn’t about overtraining. This is about strength, energy, and feeling good in your body — for life.

And the women in my classes are feeling it. One of them, a former competitive swimmer, recently told me her swim sprints have improved. Others who thought they “hated cardio” now look forward to these short bursts because they finally feel strong, capable, and in control.

It’s not just about preventing osteoporosis or avoiding heart disease.It’s about creating a future where you feel vibrant in your body — not fragile.

With love & strength,

Shaini