This simple habit will protect against future osteoporosis and other problems. It has been talked about more frequently lately. What is "pounding the stairs," what does it provide, and who should avoid it?
Bone health means an active life even in old age: walking, hiking, playing with children or grandchildren, and the absence of fear of falling. However, like everything in our body, bone tissue needs attention. Simple habits can help take care of it. For example, regularly using stairs or escalators in the subway. However, there are some "buts" here.
Why Bones Require Special Attention After 40
With age, bone density begins to decrease, and it happens earlier than many think. Scientists have found that the first signs of bone mass loss appear between the ages of 30 and 40. A little later, for women, menopause becomes an additional risk factor: hormonal changes actively accelerate the process.
The consequences can be serious. For example, within the first 5–7 years after menopause, bones can lose up to 20% of their density. According to some estimates, one in three women over 50 experiences fractures caused by osteoporosis.
Therefore, it is better to start taking care of your bones in advance. Even if you are currently 35-40 years old and in great shape, measures should be taken to maintain that shape after fifty.
How to Strengthen Bones to Slow Osteoporosis
Doctors recommend a comprehensive approach.
On one hand, this includes a quality diet with sufficient calcium, vitamin D, and collagen. The intake of various dietary supplements is becoming increasingly popular. However, they should be chosen under a doctor's supervision, taking into account not only the manufacturer but also the state of the body and dietary specifics.
Another important direction is physical activity: running, walking, dancing, strength training.
And also everyday activity. For example, climbing stairs. This last point has been actively discussed on social media in recent months.
How Climbing Stairs Preserves Bone Health
On TikTok and other social media, the trend "pounding the stairs" is gaining popularity — something like "stomping loudly on the stairs." It refers to the idea that when going up and down, you should intentionally place your foot with more force than usual, increasing the load. In general, imagine that you are an elephant.
As explained by orthopedic surgeon Dr. Nicholas Callahan from the Hip and Knee Institute in Cleveland, the effectiveness of the method is related to creating additional mechanical stress on the bone.
Orthopedic surgeon Dr. Natalie Dunna from the University of Maryland Medical Center explains that bone is a living tissue that responds to load. When you create mechanical pressure (for example, while walking, running, or climbing stairs), bone cells receive a signal: they need to strengthen, increase density, and adapt to the load. Corresponding processes are initiated in the body.
The higher (within reasonable limits) the load, the stronger the stimulus for bone tissue renewal. Therefore, although the loud stomping on the stairs may seem a bit comical from the outside, you should not be embarrassed by it.
Regularity is More Important Than Intensity
But there is an important nuance that Dr. Susan Bukata, head of the orthopedic surgery department at UC San Diego, reminds us of: this should not be chaotic stomping from time to time, but a controlled and repeated load.
If you want to achieve an effect, the load should be systematic, totaling about 30 minutes a day, and should gradually increase. As for distribution throughout the day, it can be one long climb up the stairs or short bursts of activity.
Who Should Be More Cautious
Despite the potential benefits of the method, it is not suitable for everyone: excessive impact load can damage joint cartilage, menisci, ligaments, and tendons.
For example, Nicholas Callahan believes that the potential benefits of the method are overshadowed by the risk of injuries — from tendon inflammation to overload-related damage.
But those with knee and Achilles tendon problems, excess weight, or who have not been physically active for a long time should be especially cautious.
In the first days, it is especially important not to stomp your foot sharply and hard, starting with low intensity. Also, wear shoes with at least some cushioning, rather than thin flat soles.
The good news is that even without the "impact" variant, climbing stairs is beneficial. It still loads the bones, strengthens the leg and pelvic muscles, improves lung function, and trains the cardiovascular system. This may be quite sufficient for you.
Other Exercises for Bone Health
Climbing stairs is a good but not the only tool for strengthening bones. You can include bodyweight exercises in your routine — walking, jogging, jumping, hiking, yoga. Strength training 2-3 times a week, according to Susan Bukata, is almost mandatory. Exercises such as squats, lunges, deadlifts, and exercises with dumbbells or resistance bands are particularly beneficial.
Strong muscles create load on the bones, thus stimulating their strengthening. And since after forty, not only bone density decreases but also muscle mass, the work is progressing in both directions.
The main thing is to exercise wisely and with genuine care for yourself, taking into account the specifics of your body, joint structure, and other factors.
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