Description
Jumping rope is a great way to increase your cardiovascular health while losing weight and improving your mental health. It can be a stress reliever for some and can be done in a stationary location. Jumping rope can be an alternative to running if the weather is bad.
Possible Benefits
- Improves mood and mental health
- Helps to promote weight loss
- Increases cardiovascular health
- Helps promote healthy sleeping habits
Required Equipment
- Improves mood and mental health
- Helps to promote weight loss
- Increases cardiovascular health
- Helps promote healthy sleeping habits
How to Do It
- Make sure you have an open area that does not restrict the rope from being swung directly overhead. If indoors: be careful of lights, fans, or other items that may be hanging from walls or ceilings.
- Ensure you have the right equipment for jumping rope - comfortable running shoes and breathable athletic clothes that allow for a wide range of motion.
- Stretch or do a warm-up activity (e.g., lunges or arm circles) for 5 mins before starting to ensure your muscles are ready for active exercise. Jumping rope is a full body activity.
- Jump/swing the rope at a pace you feel comfortable, you should feel challenged, but not “huffing and puffing” or in pain. You can start very slowly and slowly build up speed as you get further into the exercise.
- Once finished you should warm down with stretches
- Make sure to rehydrate prior to and after your jump rope session.
Why it works
Many studies have shown that physical activity results in positive mental health outcomes, regardless of age or gender. These improvements are even more significant in people with anxiety and depression [1]. These results are most likely to occur due to the exercise-induced enhancement of the major neurotransmitters dopamine and serotonin. These neurotransmitters can improve mood, reduce anxiety, and create a “euphoric” feeling [2], [3]. Physical activity also promotes the secretion of endorphins [3], which can lessen the sensation of pain and also create a “euphoric” feeling [4].
Studies have shown that exercising, even for just 5 minutes a day, is associated with a decreased risk of death from cardiovascular disease [6]. Vigorous exercise is needed to activate the metabolic pathways responsible for preconditioning and protecting the heart [7].
Research shows that physical activity can reduce the stress hormone cortisol, improving sleep quality, and stress-coping abilities [8].
Time Commitment
30-45 mins, 3-5 times per week.
Suggested Frequency
3-5x / week
Time of Day
Any time of day would work, but it is advisable to avoid the heat of the midday sun.
Possible Side Effects
- Sore muscles in the arms, legs, and abdomen, are a common side effect from jumping rope, and become less frequent the more you repeat the activity.
- Sore feet can commonly occur as you get used to running shoes and the extra stress on your feet. If this continues, it may pay to change shoes.
- You may find your hunger increases as your body adapts to burning extra calories.
- Dizziness can be common, especially those who are new at jumping rope. Make sure to breathe properly, rehydrate, and know when to slow down or take a break if needed.
- If you push your limits too hard, vomiting is a possible side effect. To avoid this, make sure not to exercise on an empty stomach and know your limits and when to slow down.
Tips
- It is essential to know when to slow down or stop for a break if you feel too challenged.
- Music is a great motivator to keep you going
- It is not advisable to jump rope while ill
Supporting Studies
Expand Collapse- https://www.ncbi.nlm.nih.gov/pubmed/16331126
- https://www.ncbi.nlm.nih.gov/pubmed/15518309
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/
- https://link.springer.com/article/10.2165/00007256-198401020-00004
- https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_2666.pdf
- https://www.onlinejacc.org/content/64/5/472
- https://www.health.harvard.edu/heart-health/the-many-ways-exercise-helps-your-heart
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026330/
