If you’re a runner, jumping rope might help ease the strain on your knees
Our knees take a lot in our day-to-day lives — and when we’re exercising primarily using our legs, they see even more impact. If you’re a runner, you’ll know this better than most. With “runner’s knee” — an irritation of the cartilage in your kneecap that causes pain — affecting up to 25 percent of male runners and 30 percent of female runners, knee problems can be an all-too-common concern (via Temple Health). Jumping rope, however, can be much easier on your knees.
In an interview with NBC New York, Dr. Lynn Millar, assistant director and associate professor of physical therapy at Michigan’s Andrews University, noted exercises that flex the knee excessively or have sudden starts and stops, and running cross-country or on uneven surfaces can all put strain on the knee — whereas jumping rope could be better for knee health.
Although Dr. Millar revealed that recreational jogging shouldn’t be problematic for knees with no history of problems, if you’re noticing strain while running, it may be worth switching over to an activity like jumping rope.
You could seriously boost your mental health by jumping rope
The benefits of regular exercise on the body are numerous and significant. One of the biggest improvements you could see could be to your mental health. A review of studies focusing on the link between exercise and well-being published in Current Opinion in Psychiatry found regular physical activity is associated with “better quality of life” and mental health outcomes.
Even shorter bouts of exercise — like, say, a jumping rope session — can bring big benefits. Just 15 minutes a day of higher-intensity exercise could help to reduce feelings of sadness and even help prevent depression (via Harvard Women’s Health Watch).
According to the Mental Health Foundation, there also exists a link between frequent physical exercise and a reduction in the risk of dementia. The foundation even cited jumping rope, specifically, as a great type of exercise. If you’re thinking of taking up the high-intensity exercise, your mind will certainly reap the benefits.
You’ll burn a bunch of calories jumping rope
There’s a good reason why jumping rope is an excellent choice for those looking to control or reduce their weight — and that’s because the amount of calories you burn while doing it is significant.
Jumping rope is a cardio exercise, meaning that your heart will work faster, you’ll use more oxygen, your body will have to work harder — and, ultimately, you’ll burn calories (via Verywell Fit). The more intense the cardio exercise, the more calories you’ll burn. Considering jumping rope is a pretty high-intensity workout, you could end up getting big results from your workout. As WebMD indicated, jumping rope is uniquely qualified as a “calorie-burner,” as people would have to run an 8-minute mile to exceed the number of calories burned skipping rope.
If you’re already into HIIT workouts, which involve bursts of high-intensity exercise followed by recovery time to maximize calorie burn, consider adding a jump rope to your gym bag. It’s fun and effective.
Jumping rope will improve your coordination
One of the most frustrating things about jumping rope can be the moment when, after a blissful few minutes of joyful skipping, the rope catches on your feet and stops you in your tracks — and causes quite the sting. If you’re thinking of starting to jump rope every day, though, have faith. It can improve your coordination and motor skills, meaning those clumsy moments will probably get fewer and farther between.
This was shown in a 2015 study published in the Journal of Sports Science and Medicine, which looked at changes in coordination following eight weeks of jump rope training among preadolescent soccer players. The researchers found that, at the end of the study, the players who had been jumping rope demonstrated “enhanced general motor coordination and balance”, indicating that this form of exercise could be an effective method to help improve our motor skills. And an improvement in coordination isn’t just helpful for getting good at jumping rope, it can benefit you in routine aspects of life, like walking, driving, and more.
