Simple on-the-spot exercises that surprisingly improve your health

This exercise is simple, familiar, effective and inexpensive, and also helps improve physical fitness quickly.

Jumping rope is an ideal at-home, moderate to vigorous intensity aerobic exercise that is accessible to many socioeconomic groups due to its low affordability and minimal space requirements.

According to the Independent newspaper, scientific research shows that just 10 minutes a day of jumping rope can improve cardiovascular health more than 30 minutes of jogging.

Jumping rope is an ideal aerobic exercise at home.

Photo: AI

Not only that, jumping rope also brings many health benefits from head to toe, affecting many muscle groups at the same time, helping to strengthen the legs, shoulders, arms and torso.

Lucie Cowan, head instructor at Third Space London, told the Independent : "Incorporating jumping rope into your regular exercise regime can provide a well-rounded workout that supports both physical and mental health, making it a versatile and valuable activity for people of all ages."

Jumping rope is great for people who don’t have time to exercise for long. A short, high-intensity jump rope session can also improve motor skills and strengthen bones.

To get started with an effective jump rope exercise, Lucie Cowan advises that practitioners need to find a specialized rope of the right length, avoiding the mistake of buying a rope for someone who has mastered the technique. When adjusting the rope, stand in the middle of the rope with both feet and pull up the handles. The handles should reach your armpits.

In addition to choosing the right equipment, this trainer also notes the need for supportive shoes to absorb impact and comfortable clothing. She also shares a training method for beginners with the formula: jump for 1 minute, rest for 30 seconds, then repeat the jump-rest rounds with more difficult jumps, and end the cycle with 5 minutes of stretching.