This is one of the main reasons why boxers often jump to practice fighting, both experts say.

“If you watch a boxer jump, you’ll see that their feet are barely off the ground, whereas amateurs will jump ten centimeters in the air to make sure the rope is under their feet,” says Dr. Homer. Achieving this level of skillful movement allows boxers to move quickly and be maximally coordinated.

“Agility becomes very important as we age,” says Wong. “If you’re walking somewhere and slipping but jumping a lot, your body will be much more accustomed to leaning and correcting itself, protecting you from injury.”

Jumping to Improve Bone Health

Although it may not seem like a natural fit in a category shared by rugby, soccer and tennis, jumping rope is primarily an impact activity, meaning your joints experience strain when your feet or d other parts of your body touch the ground.

In the long run, a lifestyle high in impact sports can be bad for your joints, but these exercises can do a great job of healing. strengthen your bones.

“You’re bouncing up and down, so this form of impact with your feet hitting the ground is great for maintaining bone density,” says Dr. Homer.

This can be particularly effective for women. A 2014 study found that jumping 10 times in a row twice a day for four months with 30 seconds between each jump increased hip bone mineral density by 0.5%.

Meanwhile, a control group (who didn’t make any jumps) saw their own bone mineral density decrease by 1.3 percent over the same four months.

Jump to build muscle

Jumping won’t do it I give you calves the size of a rock – “you don’t have enough strength on your muscles as you jump to make them bigger,” says Wong – but what they will do is build your endurance.

This is yet another reason why jumping rope is popular with boxers, and it’s a reason that should make jumping rope a go-to exercise for people who want to stay in shape as they age.

“Jumping may not make your calves and legs grow, but it will make them stronger,” says Wong.

This is important because muscle mass begins to decline sharply after age 40, says Dr. Homer. “Compared to lifting weights, jumping rope puts relatively little strain on your body. But compared to a walk, skipping for five minutes will do a lot more for your strength,” he explains. “It can help you maintain the muscle mass you have as you age.”

However, starting to jump in your 40s or later should be done with caution. “You need to make sure your joints are strong enough to handle the impact,” advises Wong.

“Jumping and jumping can put a lot of force on your ankles, knees and hips. If you have injuries or joint pain I wouldn’t advise you to start jumping. It might be a good idea to start swimming, as it will be very easy on your joints.

If you want to try jumping rope, it may be worth working up to five minutes in 30-second increments, increasing each week as your body gets used to the new exercise.

How to do it

Once you get into a good rhythm, jumping rope is “super easy to do and cost-effective,” says Wong. Here he shares three ways to kick things up a notch and get the most out of a five-minute jump.

1. Stationary jump

To strengthen your leg bones and practice the rhythm you need to jump well