6 Incredible Benefits of Jumping Rope

Jumping rope is an aerobic exercise with interesting health benefits. In addition to improving cardiovascular health, it contributes to a healthy weight and strong muscles. Do you want to know more?
6 Incredible Benefits of Jumping Rope

Last update: 12 May, 2022

Talking about jumping rope might bring up memories of your childhood. But the truth is that it’s 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 increases your physical endurance. 

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. What are its benefits?

Jumping rope: a cardiovascular exercise with health benefits

In general, aerobic exercise has positive health benefits. As research published in the World Journal of Cardiology details, doing it regularly helps reduce your risk of cardiovascular disease and metabolic disorders such as obesity.

Particularly, jumping rope offers you some advantages as a sporting activity. It’s easy to practice, you can do it anywhere, it contributes to weight loss and, incidentally, helps improve balance. Below, we explain its main benefits.

1. It tones the 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. 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. Thus, jumping rope is an interesting activity to tone your body and lose fat at the same time.

A woman jumping rope.
Jumping your body activates the major muscle groups in your body. Therefore, its regular practice can help tone them.

2. It improves cardiovascular health

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 diseases in young people.

3. It increases 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, it increases our physical endurance. As a result, this means we can exercise longer without getting tired.

The American Lung Association recommends jumping rope as one of the options to help your lungs function properly. Therefore, it’s a good idea to incorporate it into your daily exercise routine.

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4. It helps burn calories

Jumping rope for 30 minutes burns around 400 calories. Yes, it’s difficult to jump this long during an exercise routine. However, just doing so for eight to ten minutes already yields interesting weight loss benefits.

According to a study published in the Jentashapir Journal of Cellular and Molecular Biologythis exercise also reduces the risk of diseases associated with obesity.

A woman with belly fat.
When it comes to weight loss, jumping rope is a recommended exercise. In general, it helps to increase energy expenditure.

5. It 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, jumping rope can help increase bone density in your lower limbs.

6. It avoids stress and improves 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. In general, as a review in Frontiers in Psychology details, aerobic exercise helps increase endorphin release.

Therefore, jumping rope is a relaxing activity that can help mitigate the effects of stress and anxiety. In fact, its regular practice is associated with improved well-being.

What you need to take into account to jump 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’s 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 and you’ll 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 to incorporate into your current exercise routine. As it has many benefits, it’s become 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