Jump Around!

What are the Benefits?

Even if you are doing regular cardiovascular workouts, jumping rope is a different way of moving.

In addition to working the heart and lungs, it:

  • Increases elasticity in the tendons and muscles in the lower leg.
  • Improves balance, helps prevent falls, and improves bone density.
  • Increases grip and wrist strength, and works the shoulders.
  • Helps to stabilise knee muscles and joints.
  • Works the upper leg and hips, especially when landing on one foot.
  • Is mentally engaging, which helps to reduce stress and may help ward off dementia.

Where Do I Start?

We recommend first jumping without a rope for 20–30 seconds, to make sure weight is distributed correctly.

  • Use the balls of your feet, not the toes, to push off and land, letting your heels come down to the ground between jumps.
  • Keep knees slightly bent and bounce lightly.

What Should I consider when Picking a Rope?

  • In your workout shoes, stand with one foot on the middle of the rope and hold the ends straight up in front of you.
  • The ends of the rope (not the handles) should be around armpit height.
  • If you are in between two lengths, buy an adjustable version of the longer one and customise it.

What if I have got Achy Joints?

If you have arthritis or other joint problems, check with a medical professional before starting to jump rope.

If the medical professional approves, jumping rope may be somewhat uncomfortable at first, but will make joints healthier and more mobile.

Remember, if you do not use the range of motion in a joint, then there is a risk of losing that mobility.


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