How to jump rope for exercise, safely and effectively – The Washington Post

common jump-roping injuries include calf strain and plantar fasciitis, both of which stem from calf overuse.
— Read on

Alternative Exercise: Jump Roping

Hey good people. It’s Sharing Thursday. This is an out-of-the-community article that I feel is worth sharing. It’s about Jump Rope and Jump Roping.

Yes , Jump rope and Jump roping? [smile]

Jump-roping is a popular exercise/activity amongst younger kids, mostly girls. I remembered those years in middle and high school on the playgrounds and fields. But we all (or rather, some of us) forget all about it on becoming adults.

Athletes and exercise enthusiasts also incorporate jump roping as a part of their exercise regimens.

I laughed when I took the photo of the box. I had kept it just in case I had to return it if the digital didn’t work, but I now use the box to store the rope though it cane with it’s own small storage bag.

Jump roping was another activity that I picked up during the lockdown. (#Safa, #OneIndianGirl) I love to jog and walk around the block or trails, but there were days when I didn’t feel like being outside. So I started jump roping and incorporated it with jumping jacks which I’ve always done. It changed me and all excuses were gone. Sorry to disappoint you, but I’m not a size 2 lady. I exercise to keep fit (no sedentary lifestyle, definitely no eating all those foods and having them sit in my tummy (though I still have a few in there that needs to melt away), and no walking up the stairs and panting).

I do fifty (50) of each (jump-roping and jumping jacks) and do 3-5 reps depending on how enthusiastic I’m feeling for the day.


  • It is a total body work.
  • According to the article, it has both physical and mental benefits.
  • Best cardio.
  • Doesn’t cost you much except you’re looking to buy a high-end one. (I won’t say that mine is a smart one, but it does have a digital inset that lets me know how many calories I burnt and time spent jump-roping.)
  • Improves your speed, coordination and agility.
  • Builds bone density and prevents osteoporosis.
  • Builds endurance.


As with everything and the law of duality, the downsides of Jump-roping, though minimal compared to other exercises, and per the article, include:

  • Calf strain and plantar fasciitis, both of which stem from calf overuse
  • Jumping too high could make you dizzy
  • Sprain to the ankle is common. Wear comfortable performance shoes to avoid this.
  • Avoid concrete and grass.

Read the article for more, including how to select a good Jump Rope. I hope that you find the article helpful. Leave a comment to let me know.