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Jumping rope is a physical activity that provides aerobic and bone strengthening benefits. It also helps with balance and coordination.
Jumping rope can be a fun and safe aerobic activity for many people. Athletes jump rope to improve athletic conditioning, but it can also be good for beginners.
People with certain health conditions may require specific instructions on how to jump safely. This can also be the case during pregnancy.
This article will review four of the best jump ropes for all ages and fitness levels.
Jumping rope is one way a person can incorporate exercise into their routine.
People can use it to develop
How much exercise do people need?
According to the Dietary Guidelines for Americans, most adults need at least
Children and adolescents aged 6–17 years need at least 60 minutes of physical activity per day, which may include:
- aerobic exercise
- muscle-strengthening exercise
- bone-strengthening exercise
Benefits of regular exercise
Regular exercise combined with a healthful eating pattern can help people:
- maintain a moderate weight
- prevent excessive weight gain
- lose weight, if necessary
There are other potential benefits associated with regular exercise. The following sections will look at these in more detail, including some benefits specific to jumping rope.
It may lower the risk of disease
In addition to its benefits for weight management, regular exercise may also lower the risk of:
- early death
- coronary heart disease
- high blood pressure
- adverse blood lipid profiles
- type 2 diabetes
- breast cancer
- colon cancer
- metabolic syndrome
It may help strengthen bones
Jumping rope is a bone strengthening activity.
Bone strengthening activities are also known as weight bearing, or weight loading, activities. These exercises produce a force on the body that promotes bone growth and strength.
Impact with the ground during jumping, running, and weightlifting exercises creates forces on the bones that strengthen them.
It may help those with osteoporosis
Jumping rope should not be a risk for people with osteoporosis, unless they also have balance problems or other medical issues.
Other types of aerobic exercise
People also refer to aerobic exercise as endurance, or cardio, activity.
In this type of activity, the large muscles of the body move continuously in a rhythmic manner for a period of time. When a person engages in aerobic activity, their heart rate
Some other aerobic activities include:
- brisk walking
Any form of exercise — be it aerobic, muscle strengthening, or bone strengthening — has the potential to cause injuries.
People with particular medical conditions may need to adjust their exercise routine for safety purposes.
The following are some of the risks associated with jumping rope.
Stress urinary incontinence
Despite these factors, studies suggest that most physical activity does not harm the pelvic floor.
Under supervision, pregnant people may also engage in exercise programs that include high and low impact aerobics if they also perform pelvic floor muscle exercises.
To prevent urinary leakage during pregnancy, researchers suggest using a technique called “the knack.” This is a quick, strong, and well-timed pelvic floor contraction. Performing the knack before and during high impact exercise increases pressure inside the abdomen.
Pregnant people can try to contract their pelvic floor muscles just before they land during a jump or just before any other movement that causes a rise in pressure in the abdomen.
This technique reinforces the pelvic floor muscles to prevent urinary leakage.
People with balance issues may wish to consider avoiding jumping rope and other high impact activities that put them at risk of falling.
Before starting any exercise program, it is best to speak with a doctor to ensure that the program is safe.
An exercise specialist, or kinesiologist, can help people with medical conditions or limitations design a safe and effective exercise routine.
Different workouts will have different effects on people depending on their fitness levels.
There are a couple of things to consider when jumping rope. The following sections will outline these in more detail.
Staying within the target heart rate
Select a jump rope workout that gets the heart rate in the moderate intensity zone.
The target heart rate for moderate intensity physical activity is
A person’s maximum heart rate depends on several factors, including their age and fitness level.
To estimate the maximum age-related heart rate, people can subtract their age from 220.
This means that for a person aged 30 years old, their maximum heart rate would be about 190 beats per minute (bpm). This means that their target heart rate for moderate intensity physical activity would be around 122–144 bpm.
A person can find their heart rate by checking their pulse on their wrist or neck.
Choosing a technique
People can jump rope with both feet, or they can jump on one leg and then switch to the other.
Below, we list some of the best jump ropes for people of every age, size, gender, and skill level.
Please note that the writer has not tested any of these products. All information is research-based.
XYLsports Jump Rope
This jump rope is a great option for easy jumping and recreational use.
The rope is made from rubber. It is not heavy, but it cuts through the air well. This means that it will not sting the skin if a person misses a jump, whereas a rope that cuts the air faster may lash the skin a little more.
This rope is good for both beginners and experienced jumpers.
Pulse Weighted Jump Rope
Weighted jump ropes such as this one have handles with removable weights.
These ropes are perfect for boxers, those who do speed training, and anyone looking for additional forearm strengthening.
A person can also easily adjust this rope to suit their height.
9ABOY Jump Rope
Cloth jump ropes such as this one are usually cheaper, and they make less noise on the floor.
These jump ropes are also lighter in weight, which helps relieve pressure on the shoulders and arms.
Cloth jump ropes typically do not work well on rough surfaces, so people tend to use them indoors.
Keweis Digital Jump Rope
Children or beginners may prefer to use cordless jump ropes because they are slower than plastic or PVC ropes.
Cordless jump ropes may also be appropriate for taller people. They also minimize the sound, so they are good for working out indoors.
This jump rope has a small screen that shows how long a person has been jumping and counts the number of jumps.
People also have the option to attach an actual rope if they get tired of hopping over an invisible rope.
To determine the appropriate jump rope length, people can try measuring the length of the rope in relation to their body.
Hold the rope handles and stand with one foot on the middle of the rope, pulling the handles up to straighten the rope along the body. The handles should reach the armpits.
Beginners may feel more comfortable using a rope that is a bit longer.
Some long length jump ropes include:
- a 14-foot (ft) (4.3-meter) double Dutch skipping rope
- an aluminum handle, 11-ft (3.4-m) skipping rope
- an 11-ft (3.4-m) plastic hurdle skipping rope
Other products and equipment that people can use to work out at home include the following:
- stationary bike
- elliptical machine
- rowing machine
- ski machine
- Jacob’s Ladder step machine
- free weights, kettlebells, and barbells
Another product that people can easily install at home is a punching bag. With boxing gloves, people can get a great workout punching and kicking the bag.
People can also purchase workouts online or on social media, or they can find free ones that require little or no equipment.
Jumping rope can be a safe and fun activity for many people. However, some people with certain medical conditions or limitations may require supervision while jumping rope.
Jump ropes are available that are suited to different people and different workout settings.
Cordless jump ropes may be more appropriate for indoor training, while cloth jump ropes may benefit beginners and children.