8 Reasons to Jump Rope - An Easy, Affordable and Effective Way to Achieve Your Goals

It’s no surprise that there are physical benefits to jumping rope, but the extent of the gains may surprise you. This seemingly simple exercise you probably learned on the playground as a child has the potential to meet any fitness goal from fat loss, to increased endurance, and even enhanced athletic performance. But did you also know jumping rope helps your mental fitness too? Whether the mental benefits are your main draw to the sport or an added bonus to the physical benefits, this holistic exercise can and should be incorporated by any and everyone. While one or two of the eight benefits we’re about to cover may not be new to you, there's sure to be more than a couple that surprise you. Let’s dive in.

1.   Burn Calories - Fast

You may be someone who’s looking to burn as many calories as quickly and safely as possible. Maybe you’re looking for a way to take your already intense workouts to the next level. Regardless of your motivation to burn calories, jumping rope is your best bet.

Did you know that jumping rope burns more calories than running? It’s rare to find someone who truly enjoys running, so this should be music to your ears! It’s not too good to be true. In fact, just 10 minutes of jumping rope can burn the same amount of calories as running an 8-minute mile. Which is excellent news for those who have zero desire to run that fast.

Let’s put it another way. You burn twice the calories jumping rope as you would walking, swimming, and jogging. If your main goal is to burn fat, why not go with the most efficient cardio exercise? Replace that morning walk, dip, or run with a quick jump or better yet, add it into your workout as a warm-up for compounded benefits!

2.   Improve Heart Health

You might have heard that diet and exercise can do wonders for your heart, but the benefits of jumping rope for heart health are multifaceted. Jumping rope not only lowers your resting heart rate, it decreases blood pressure, reduces stress, and even has the potential to reverse bad cholesterol all while lowering your risk of cardiovascular disease (the number one cause of death in the US.) Such a simple tool for such a wide-spread problem.

Skeptical? Understandable. A 2019 study of teen girls with prehypertension revealed that jumping rope led to improved outcomes on factors linked to cardiovascular disease such as body composition, blood pressure, inflammation, and vascular function.

Even better news; you can see dramatic results in your health and all it takes is you, your jump rope, and 15 minutes a day. Fifteen minutes well spent!

3.   Strengthen Bones

Jumping rope has been identified as a bone-strengthening activity by the US Department of Health. Drinking milk to prevent osteoporosis is great, but who knew you could exercise your way to stronger bones?

Here’s how it works.

Jumping rope puts an impact on bones that play a key role in the overall strength of your skeletal system. The result is increased growth and strength for your bones. This not only benefits those who are worried about losing bone density as they age, but it’s great for children and adolescents too. Those who engage in bone strengthening activities, like jumping rope, have higher bone mass, better bone structure and greater bone strength than those who don’t.

4.   Activate Muscles For More Power and Speed

A common misconception about jump roping is that it’s a lower body exercise. While jumping rope does work your quads, calves, hamstrings, and glutes, it is considered a full-body workout. In addition to your lower body muscles, jumping rope targets your abs, obliques, forearms, biceps, triceps, shoulders, back, and chest.

Listen up athletes. Studies show that the quick and sudden increase and decrease in movement involved in jumping rope produces an explosive reaction in the body that produces increased speed and power. It mimics the crucial movements of almost every sport. So whether you play basketball, volleyball, soccer, boxing etc., this is a prime exercise to activate the muscles needed to develop power for any reason. In addition to power and speed, jumping rope serves as a great rehabilitation or conditioning exercise.

Thinking about taking your workout to the next level? Try a weighted jump rope. In one study, volleyball players who used weighted jump ropes for 12 weeks increased their coordination, endurance, and strength compared to their teammates who didn’t jump rope.

Not an athlete? There are still plenty of reasons to activate those muscles. It can help you crush numerous daily activities. Have children to lift and chase? Groceries to bring in all in one trip? Maybe you simply wish to improve your balance and stability. These are all great reasons to pick up a jump rope.

5.   The Trifecta - Increase Agility, Coordination & Balance

As if the promise of more power and speed weren’t enough to get you to pick up the rope, how about agility, coordination, and balance? Dozens of studies have found that jumping rope is conducive to running faster, jumping higher and an improved metabolic rate. This is especially useful for multisport athletes looking to improve their ability to quickly change directions.

Coordination and balance are central to jumping rope. It requires coordination from your eyes, feet, hands, legs, and arms to maintain rhythm while jumping. It also requires you to regain balance with every jump. The improved balance gained through jumping rope also helps lower your chances of injury.

A recent study found that athletes who jump rope were better coordinated and balanced than their teammates who didn’t jump rope. A jump rope can give anyone the upper hand.

6.   Alleviate Anxiety & Stress

Jumping rope has recently grown in popularity not just because of its physical advantages, but also because of the effect it has on mental well-being. Jumping rope produces endorphins. The chemical in your brain that serves as a natural painkiller. The production of endorphins boost mental wellness while reducing stress and anxiety.

But that’s not all. What makes jumping rope appealing to those looking to destress is the focus it requires. Other cardio exercises, like running, allow your mind to wander to what worries or stresses you out. Jumping rope requires mental focus to ensure your body’s motor skills, balance, and spatial awareness operate in sync. Even the quickest break in focus will reward you with a swift slap to the ankles. Ouch! The mental workout jumping rope provides causes your brain to shift gears from thinking about the symptoms of anxiety and stress to the mental and physical skills needed to successfully complete the act of jumping rope.

7.   Stimulate Brain Function

Yup, you read that right. It’s not just a smart decision to jump rope, it actually makes you smarter! According to a study done at The University of Georgia, exercise that includes coordination, rhythm, and strategy delivers a major boost to the health of your brain.

Jumping rope is a bilateral sport, meaning it uses both sides of your brain. Studies show that this type of exercise allows the brain to create new neural connections that strengthen your cognitive function.

A 20-minute jump rope workout facilitates information processing and memory and can even lead you to react better in complex situations. Who couldn’t use that superpower?

8.   Inspire Creativity

Jump rope is a fun and versatile sport. There are so many variations and tricks that allow both children and adults to showcase their creativity. Whether you’re learning an established technique or making up your own combos to show off, jumping rope allows your brain to think in new and innovative ways that promote a lifestyle of creativity. Jumping rope even has its own Tik Tok craze. There’s no limit to the creative potential.

Jumping rope is a fun, affordable, and adaptable way to stay physically and mentally fit. It can be modified to fit any goal or lifestyle.

Don’t have an hour to squeeze in a workout? - Jump rope for 20 minutes instead

Doc told you to exercise for your heart health? - Jump rope has you covered

Growing adolescent or looking to age gracefully?- Jump rope

Hoping to enhance athletic performance or recover from injury? - Jump rope

Searching for a weight training warm-up that will activate your muscles? - Jump rope

Need to boost your mood and your brain power? - You guessed it, jump rope

The possibilities are virtually endless, and so are the benefits.

If you would like to partner with professionals to introduce a jump rope program or regimen into your K-12 school, university, corporate offering or athletics program, visit us at www.roperelease.com to learn how we can help streamline these benefits to those you serve.