It’s time to dig out that skipping rope you bought a few years ago and had the best of intentions to use. Skipping has benefits for your bones, heart health and muscles, while also being easy to do basically anywhere.
Adding 10 minutes of skipping into your daily workout routine is a quick way to tone your muscles, lower your blood pressure and increase your bone density.
In case you’re not yet convinced, these are the health benefits of skipping.
It’s great for your cardiovascular health
Skipping provides a good workout for your cardiovascular system, according to Live Strong, as it works your heart and the vessels that transport oxygenated blood around your body. Just 10 minutes of skipping every day can help to lower your blood pressure and reduce your resting heart rate.
It helps build muscle tone
Jumping rope involves your whole body so it’s an easy way to engage in a whole body workout that helps tone muscles in your legs, arms, lower body and shoulders. You also have to engage your ab muscles while skipping, which also helps work on your core strength.
It’s easier on your body
Running is a great cardio workout but it can be particularly hard on the body, especially if you’re prone to knee injuries or shin splints. According to Healthline, roughly 79% of runners report some sort of running-related injury in any given year. So, switching to skipping will be less harsh on the body but still gives you an effective workout like running.
It improves your coordination
A study from 2011 found that skipping helps children improve their coordination and balance, which is important for later life. If you’re not feeling super agile these days, skipping is a great way to work on your balance and exercise your brain as well as your body.
It improves your bone density
Jumping up and down can help with your bone density, which is extremely important as we age. According to TIME, a study published in the Journal of Applied Physiology asked young women to jump as high as they could 10 times in a row, three times a week for six months. At the end of this time period, the bone density in their legs and lower half of their spines had increased.
It’s free and easy
Once you purchase a skipping rope (which should be pretty inexpensive), skipping is a cheap way to exercise and can be done basically everywhere. You can skip in your backyard, your balcony or in the park — wherever works for you.
You also don’t have to skip for an hour to see results. Adding five to 10 minutes of skipping into your day will see you reap these benefits.