It’s a New Year and getting more exercise is a popular goal for new years resolutions. What better way to do this than jumping rope! It’s convenient, portable, and way cheaper than buying an expensive piece of exercise equipment. It can even get you connected to your inner child by thinking back and remembering what it was like jumping rope on the playground.
The great thing about jumping rope is there are many ways to enjoy this exercise and improve your health. You can keep it simple with the basic jump, or increase your skill set and add new skills and tricks. It’s your workout and your preference. Some skills to learn are the boxer skip, side to side, crisscross, double-unders (passing the jump rope twice around in one jump), or you can keep it simple with the basic jump. Any way you want to jump rope works.
Let’s find out more about the benefits of jumping rope:
1. It’s a Full Body Exercise
Your legs are working and so are your shoulders, arms, and core. Choosing a different weighted rope, or type of jump can pinpoint your exercise goals. Jumping rope can be rotated in with your current exercise routine. This is referred to as cross-training, which is switching up your type of exercise to decrease risk of injury and keep you engaged throughout your workout.
2. Improves Cardiovascular Health
It is recommended to do aerobic activity for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Jumping rope increases your heart rate, which improves your cardiovascular health and helps to lower your risk of heart disease. Jumping rope can be done in a variety of durations. A beginner jumper can start at 20 seconds of jumping, then 20 seconds of rest, slowly increasing their jumping time to an intermediate level by jumping for 5-10 minutes straight, and to advanced levels of jumping for 30 minutes or longer.
3. Supports Bone Health
Jumping rope is an exercise that puts weight on the bones, which increases bone density. Weight bearing exercises can decrease your risk of osteoporosis or the beginning stages, called osteopenia. Incorporating weight training in-between your jumping sets, can promote additional bone density.
4. Develops Coordination and Balance
When jumping rope, there are a lot of movements going on at the same time. While your legs are jumping up and down, your arms are holding the rope in a steady place while your wrists turn the handles. Timing is also important to be able to jump up and over the rope. This takes practice, coordination, and balance. The results are added agility and lightness on your feet. Boxers have trained with this knowledge for years.
5. Supports Lymphatic System
Jumping rope supports the immune system by helping the lymphatic system function. The lymphatic system balances fluid volumes in the body and eliminates toxins from the body. The bouncing movement of jumping rope supports the lymphatic system by increasing circulation and assisting in the of removal of cellular waste.
Like with any new physical activity, check in with your physician to make sure you are physically cleared to start a new exercise routine. Try jumping rope for a full body workout to increase your cardiovascular health, support your bone health, improve coordination and balance, and assist your lymphatic system to build strong immune system.
To get started you will need a jump rope, a small space to jump, some energetic music, and then you’re on your way to increase your health and wellness. Have fun engaging in a new exercise and reaping the health benefits.
Happy Jumping!
Learn more about being physical active and other wellness programs offered by Wellness Workdays.
Written by: Diane E. Kohler, Wellness Workdays Dietetic Intern
Sources:
3. Mayo Clinic
5. Cross Rope