6 Incredible Benefits of Jumping Rope

January 14, 2020
Jumping rope is not just fun, it's an effective way to stay in shape and increase both lung capacity and physical resistance.

Talking about jumping rope might bring up memories of your childhood. But, the truth is that it is one of the most complete cardiovascular exercises you can practice. This easy activity may look like a child’s toy, but there are so many benefits of jumping rope. It keeps you in good shape and considerably increases your physical endurance. 

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Jumping rope makes a great additional exercise for sports and exercise routines. The best part is that you don’t need a home gym. There are no machines, weights, or other things needed for good results.

All you need is a jump rope and both the desire to move and have fun.

Jumping Rope is a Cardiovascular Exercise.

According to a study from the Postgraduate Medical Journal, cardiovascular exercises are very important for staying in shape and jumping rope increases your heart rate. It’s an anaerobic exercise similar to walking, running, going up and down stairs, or riding a bike.

Another one of the benefits of jumping rope is that this type of exercise allows your body to use oxygen efficiently. The end result is a stronger heart, lungs, and circulatory system.

Coordination and movement

If you jumped rope when you were a child, you should remember that this exercise involves both coordination and constant movement.

  • To start, you should practice the arm and feet movements separately.
  • Start with the rope in one hand and your two feet together.
  • Move the rope at a constant speed and jump when it gets close to your feet.

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6 Benefits of Jumping Rope You Didn’t Know About

Woman outside in a park benefits of jumping rope

A study published in Research in Developmental Disabilities journal found that jumping rope can help people with visual disabilities improve their physical health. Not only is it good for people with disabilities, but it’s also good for everyone. Let’s take a look at all the things that happen when you jump rope.

1. You tone your muscles

When you jump rope, you work all of the muscles in your body. This workout uses your upper, core, and lower body muscles.

You use your biceps and triceps to keep the rope moving. As a result, the constant motion tones and strengthens these muscles.

At the same time, you use your abdominal muscles to jump.

Additionally, this workout also strengthens your legs. The coordinated movement of your legs generates muscle tension. Consequently, this tension tones and builds your quadriceps, glutes, hamstrings, and calves. 

2. You increase your blood flow

Man in workout clothes benefits of jumping rope

The movement that we use when we jump rope directly helps our cardiovascular system. In fact, a recent study published in the European Journal of Applied Physiology found that jumping rope decreases the risk of cerebrovascular disease in young people.

3. You increase your lung capacity

When you jump rope, your lungs get a bigger amount of air. This can be helpful for some respiratory problems.

At the same time, we increase our physical endurance. As a result, this means we can exercise longer without getting tired.

4. You burn a lot of calories

Benefits of jumping rope couple jumping outside

Jumping rope for 30 minutes burns around 400 calories. This includes the fats stored all over your body. So, if you are trying to lose weight, this exercise is a great activity to do just that. According to a study published in the Jentashapir Journal of Cellular and Molecular Biology, this exercise also reduces the risk of diseases associated with obesity.

5. Increases bone density

Jumping rope helps you strengthen your bones, especially if you start at an early age. According to a study published in PLoS One magazine, jumping rope can help increase bone density in your limbs.

6. You reduce stress and increase your mental activity

Even though there hasn’t been significant scientific testing, some say that the coordination you need to jump rope makes new neural connections.

Also, jumping rope encourages your body to produce endorphins. These hormones help us to relax and reduce stress and worry.

Thanks to the endorphins, you will have a more positive mindset. With this optimistic outlook, you increase the possibility of having a better quality of life.

Some Advice About Jumping Rope

Woman in yoga clothes jumping outside at beach benefits of jumping rope

Even though jumping rope is an easy exercise, you should be careful. It’s a good idea to take precautions to prevent unnecessary joint impact.

When you start, it is recommended that you warm-up. Start with some slow, smooth jumps over a short period of time. When you warm-up you can do faster jumps over a long period of time.

If you aren’t in shape, it’s perfectly normal to feel tired at the beginning. The best thing to do is to slowly increase the amount of time you jump rope. This way, you are sure to keep improving your endurance.

Another recommendation is to combine jump rope with a low-intensity workout. Some examples are light aerobics and lifting light weights. As a result, your muscles will be stronger you will be able to jump for longer periods of time.

The benefits of jumping rope make it clear that it’s one of the best exercises you can do. Additionally, you can even make it a normal part of your current exercise routine. Jumping rope has become one of the preferred exercises of fitness lovers and sports players.

  • Mersy, D. J. (1991). Health benefits of aerobic exercise. Postgraduate Medicine. https://doi.org/10.1080/00325481.1991.11700983
  • Orhan, Serdar. (2013). The effects of rope training on heart rate, anaerobic power and reaction time of the basketball players. Life Science Journal. 10. 266-271.
  • Chen, C. C., & Lin, S. Y. (2011). The impact of rope jumping exercise on physical fitness of visually impaired students. Research in Developmental Disabilities32(1), 25–29. https://doi.org/10.1016/j.ridd.2010.08.010
  • How to Cite: Zakavi I, Bizhani B, Bani Hashemi M, Ghaisii E. The Effect of an Eight-Week Rope Skipping Exercise Program on Interleukin-10 and C-Reactive Protein in Overweight and Obese Adolescents, Jentashapir J Cell Mol Biol. 2015 ; 6(4):e24720. doi: 10.17795/jjhr-24720.
  • Ha AS, Ng JYY. Rope skipping increases bone mineral density at calcanei of pubertal girls in Hong Kong: A quasi-experimental investigation. PLoS One. 2017;12(12):e0189085. Published 2017 Dec 8. doi:10.1371/journal.pone.0189085
  • Heijnen S, Hommel B, Kibele A, Colzato LS. Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016;6:1890. Published 2016 Jan 7. doi:10.3389/fpsyg.2015.01890