I think about my body every day. Likely you do too—we live in our bodies, after all. If, like me, you’ve dealt with health challenges, you might think about your body critically or without much kindness.
I’ve worked hard to build more compassion for my body. I don’t always succeed. But every small win, every moment of self-kindness, makes a difference. Recently, I’ve had a few wins—and I want to share one of them with you.
Stay with me—this one might help you too.
A Small Opening
My friends Jenny and Tanya recommended the book Next Level by Stacy T. Sims. I bought it… and let it sit on my shelf for months. (I’m very good at owning books.)
Then Jenny started sharing a few insights—especially how important short bursts of high-intensity exercise are for postmenopausal women. That caught my attention.
When I got home, I picked up the book and opened—randomly—to Chapter 7: Get a Jump on Menopausal Strength Losses.
I was hooked.
Why This Hit Home
I’ve been in menopause for more than 14 years. After three experiences with breast cancer, I know my estrogen has been low for a long time—and that has real consequences.
Low estrogen impacts energy, muscle, and bone health. My most recent DEXA scan showed osteopenia, so I’m especially motivated to support my bones as I age.
The Big Insight
One key takeaway from the book and this chapter: we need more power-based movement, not just steady-state exercise.
That’s where plyometrics and neuromuscular training come in.
(Stay with me—this matters.)
The Science—Made Simple
- Plyometrics: explosive movements like jumping that build power
- Neuromuscular training: exercises that improve how your brain and muscles work together
Together, they help with:
- Injury prevention
- Strength, balance, and reaction time
- Better overall performance
But here’s what really got my attention:
These types of exercises improve mitochondrial function—which means more energy.
And for those of us with diabetes? They can improve insulin sensitivity.
That stopped me in my tracks.
As someone who’s lived with type 1 diabetes for 45 years, this felt like a big deal.
The Win
So I started jumping.
Three times a week, I now do a short circuit. I do 10 repetitions of each exercise, twice.
- Squat jumps
- Jumping jacks
- Side-to-side hops
It’s simple. It’s quick. And it’s new for me.
What I’m Noticing
Something is shifting.
My energy is slowly coming back. It feels like my body is waking up.
And as a bonus? Jumping is also one of the best things we can do to support bone density. Turns out, this isn’t just about fitness – it’s about continually rebuilding trust with my body. Important to do as I keep healing and navigating life, health and fitness with diabetes and cancer.
A Question for You
What about you?
Do you have any power-based movement in your routine?
What might it take to start? Please leave a comment, I enjoy hearing from you!
Good info! I’ve always thought running was enough but learning there’s so much more to add to support overall health. I’m gonna add this to my routine! Ten minutes of jumping vs ten minutes of tik tok??? I can do it!
Hi Linda! I know right!?? I thought running was enough. Nope, our bones get bored and stop getting stronger from “just” running! Gotta add in some jumping to keep them surprised and getting stronger!! And jumping vs tik tok, you can for sure do it!!! See you soon!
Hi Mari! I’ve started adding jumps to the floor from a box about a foot high so it’s step up, jump down, turn around and step up, repeat. I enjoy mixing it up and reading your posts. Take care friend.
Mia!! So great that you are jumping off of a box!! That’s super helpful for getting bones to get stronger!! Well done! And thanks for commenting and for mixing up your workouts!! Sending love to you and to Scott and to your whole family!
Excellent information as always. I will add jumping jacks to my routine to get in on that jumping magic.
I bet you could do box jumps with ease amazing Linda!! Jumping jacks are a great starting point. I’m actually having fun doing them!!
As someone who has broken and/or fractured 4 major bones in the last five years, bone health and muscle strength are top and center for me—once my bone heals and I’m back to walking—I will incorporate jumping jacks, burpees and side skate hops into my exercise toolbox. Although right now, I should really be counting my hops with crutches even through it’s only one leg—my arms and shoulders are feeling this too! Thanks for getting this out there! We will all be healthier as we age because of you -and this PSA!
Marie, sending so much love to you as your current fractured bone heals up. You do so many good types of exercise, keeping jumping simple and do-able I think is one of the secrets to success. That’s why I do my little jumping routine 3 days a week (not 5 or 7 – that’s not sustainable for me!) and the routine in total takes about 10 minutes, including the resting between sets!! I’m so glad you already know which jumping exercises you’ll add. I’m seriously impressed you’re adding burpees!!! You rock Marie!!
Thank you Mari for this great read!! I happen to have atrocious bone density, and my doctor said this about running: “bones get bored”. Which is to say that since running is very repetitive (on our body) it is only marginally helpful for building (or trying to maintain) bone density. Plyometrics and jumping, as you described, are more effective. I loved to read about your jumping routine!
YES!! Betsy, in Next Level, the book I reference in this blog, the author talks about how with running the “bones get bored” as you doctor mentioned!! That’s why jumping and mixing up the types of jumping is SO important!!! In addition to running, which is steady state exercising and is still really good for us!! So sorry to read you have atrocious bone density. True for many of us, thus doing plyometrics aka jumping is fabulously a good idea!! Thanks for making a comment Betsy! See you out there soon!
I like doing box jumps & do three sets of 10 during my weekly strength session. After talking with Coach Danny after a training run, I got some ideas for more plyometrics. I’m excited to try them out in my backyard so I can jump on a soft surface. Your blog got me thinking about more neuromuscular exercises, too! Probably like what Bobby was describing. Thanks for another interesting read, Mari!
Nadine, you’re amazing! I am not sure I’ll ever get confident enough to do box jumps!! And that said, after a few months of doing my 3 jumps 3 times a week, I might be confident and strong enough to give it a try!! So glad you talked to Coach Danny Docherty of Run Minnesota about more ideas for plyometrics. Come to Thursday hill repeats for more plyometrics. Danny brings them on!! SO helpful for runners to do!! And yes, Bobby (who’s currently 69 years old!) is quite the inspiration with all the neuromuscular exercises he does!! SO much good inspiration all around us!