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The Physical and Mental Health Benefits of Jumping Rope

May 16, 2022

The Physical and Mental Health Benefits of Jumping Rope


Jumping rope is a fun activity that many people associate with gym class and the playground. Still, while many people write the jump rope off as a children's toy, jumping rope is an excellent, low-cost, and portable form of cardio and strength training. The activity requires endurance, balance, and agility. However, the best part of jumping rope is the fun.

Too many workouts are laborious, tedious, and boring. Jumping rope allows for versatility. You can do several different workouts, including:

  • Boxer step
  • High knees
  • Criss-cross
  • Mummy kicks
  • Side swing

Still, versatility is only one benefit of the exercise. Jumping rope also includes physical and mental health benefits.

Physical Benefits of Jumping Rope


There are at least six physical benefits of jumping rope: cardio, improved bone density, total-body strengthening, increased agility, improved coordination, and improved balance. Jumping rope gets your heart rate up quickly, making it one of the most effective forms of cardio. When you use a jump rope for cardio, you essentially get the same benefits as other cardio activities in half the time. Jumping rope is a vigorous-intensity cardio option, meaning one minute of the exercise is equivalent to two minutes of moderate-intensity exercise, like walking fast.

Jumping also requires an impact. According to experts, the act of jumping can help build bone density. A small study showed that premenopausal women could improve their bone density by incorporating jumping rope into their workout routines. However, experts warn that you should consult your primary care physician before starting a new routine, especially one requiring impact.

While it might not seem like it, jumping rope is a full-body workout. You must engage with the arm, leg, chest, back, and core muscles the entire time. Thankfully, unlike other exercises, you do not need to think about engaging with the different muscle groups actively.

Jumping rope is also an effective way to improve footwork and agility. The activity requires consistent movement from the balls of your feet.

Your coordination also gets a workout when using a jump rope. Your entire body must be in tune with itself, from your hands to your feet to your eyes. Your body coordinates itself to ensure it jumps the rope every cycle.

Finally, balance is crucial to jumping rope. Essentially, jumping rope requires you to re-establish balance after every jump.

Mental Health Benefits of Jumping Rope


Despite being an intense and effective workout, jumping rope can also be quite meditative. Many people find that they zone out when using a jump rope. The repetitive activity allows people to focus on their breathing and rhythm, and they must be present. Because jumping rope requires rhythm and focus, it can actually relax the mind, clearing away any concerns or pending problems.

Additionally, jumping rope is a fun activity. When you are working out and having fun, your body releases endorphins, contributing to stress relief and happiness.

No one said that working out had to be challenging. Experts agree that exercise can be fun and benefit the entire body, mentally and physically. When was the last time you used a jump rope? If it was back in grade school, maybe it is time to give it another go.

Category: Exercise