I picked up this jump rope a week ago yesterday at a rummage sale. It's far from perfect but it has gotten me into jumping in my kitchen with the high ceiling. I have ordered a better one that is on the way and should arrive on Monday. I have been looking for a way to exercise without buying a machine or going to a gym.
Be sure to read the comments too. They have as much information as the article.
Jumping rope is NOT bad for your knees. It's actually good for them. From everything I've read, it's the best exercise for your bones you can do. A really long time ago there was a program on PBS called "Bones for Life by Ruthy Alon". It was so interesting and informative. I wish I had recorded it because the DVD set sells for a whopping $300.00 and it is currently out of stock. She has her own channel on YouTube and you can watch her sessions free of charge. The one thing I remember from the PBS program was something you are supposed to do when you first get up in the morning to stimulate new bone growth. In bare feet, you are supposed to go up on your toes and go down hard on your heels. Do this at least five (5) times.
I started doing my situps again too. I don't do crunches. I just lie flat on the floor with my hands to my sides and go up to a sitting position and then down to touch my toes. I use nothing but my abdominal muscles and this made-up method works best for me. I am doing 25 repeats before retiring at night. I am not good at all with the rope I got last week but I am doing 100 jumps. So far, 22 consecutive jumps is the best I've done. I just keep counting (even my misses) until I reach 100. I am feeling so good and so much stronger, especially in my lower back. Will keep you posted on my progress. Time to jump now!!!! xo
UPDATE: Here's another great article written by a 91 year old woman who jumps rope.
UPDATE: Here's another great article written by a 91 year old woman who jumps rope.
14 comments:
I wonder if a session on the Rebounder (mini-trampoline) does much of the same things for your body? One of the main reasons we got a Rebounder many years ago is that it's supposed to be excellent for keeping your lymph system in good shape . . . unclogged and free-flowing. I can see how jumping rope would perhaps give more of a workout to your arms and upper back muscles.
The fact that you can do sit-ups without using your arms is VERY impressive. I can't!
Mama Pea -- I was surprised to learn swimming is not good for your bones, but it is bad. It's like being in space and the astronauts lose bone density when they return to earth. I didn't see anything in any of my reading about a trampoline but if it works for you, that's great.
When I go to the dentist, I always tell them not to push the button to raise the chair because I can get up by myself to rinse. They always use it anyway so I just ignore it and use my abs. I honestly cannot do situps with my hands behind my neck. Weird, I know! My posture is improving with the jumping rope too.
I will share pics of my new jump rope next week after it arrives on Monday.
xo, Rosemary
Make sure you do plenty of stretching with your jump rope practice. I started jumping rope over 40 yrs ago. I got the worst case of shin splints ! Over time your hamstrings will shorten and you need the stretching to increase your flexibility. Also make sure you use a mat on the floor . You need something for shock absorption. Good Luck ! I have a leather rope with ball bearings...it's great !
Caroline Donnelly -- Caroline, Thank you. I already do a lot of stretching so I think I'll be fine. I jump on my kitchen floor which is made of wide pine boards. Pine is the softest of the hardwoods and absorbs a lot of shock. If I start to have problems I shall order the mat from Crossrope.com. Stay tuned as I'll be posting my new rope(s) next week. I've heard about that leather rope you have after I had placed my order. I think I'll be happy with my purchase though, handles with ball bearings and two ropes. One for repeats and a weighted one for weight loss workouts. I'm mostly interested in bone building and a cardio workout.
xo, Rosemary
Thank you for this valuable information. I had not heard about the benefits of jumping rope and the bone building technique of letting your heels hit the floor. So interesting. Rosemary, you have quite a workout routine--good for you!! I think that the effort we put forth now might keep us strong for the future.
Rosemary, you are so interesting. I had my knee replaced so I can't run or jump. Only walk. Building strong bones is so important as we age.
Pam -- I forgot to mention Ruthy Alon also mentioned you should stretch like a cat when you first wake up and then do the tip toe heel slams next. Your bones are flexible and alive. There are little "scrubbing bubbles: on the surface of the bones getting rid of the "old" bone surface so new bone can regenerate. The "drugs" that are prescribed for osteoporosis get rid of that scrubbing action so there is nothing but old bone that gets hard and brittle and can break from doing nothing except trying to support your body weight. I will do anything I can to help my bones but I will not take the medicine.
xo, Rosemary
Betty -- Add a little hill climbing to you walk. This is supposed to be good for your bones. So far, I have all my own body parts and I want to keep it that way. In the last two years, I have had three friends break their ankles and the recovery was no fun. Enjoy your weekend.
xo, Rosemary
Stretch band exercises also help strengthen muscles. Doing them doesn't take any more room that what you are doing now..
Linda Sand -- Thanks, Linda. I kept looking at all of the "free" ads on my Nextdoor App for exercise machines. People nearby were giving away treadmills, rowing machines, and all sorts of in-home workout equipment. I was tempted to respond but I honestly don't have a place for any of them except for the basement. I love being able to use my kitchen for jumping rope and there's almost nothing to store between workouts. I had a stretch band but one of the handles broke recently. I'll look for another one at rummage and garage sales. Thanks for sharing.
xo, Rosemary
I am buying myself a jump rope! Great information, thank you!
Kathy -- How wonderful. The one I ordered is scheduled for delivery today. Don't be discouraged at first. I am still not very good even though I loved jumping rope as a child. I could get the same results from jumping without a rope but what fun would that be? This is the perfect time of year to start a new routine. I am looking forward to jumping outside on my balcony when the weather improves. It has a wooden (Trex) floor which another perfect surface.
I am so happy to welcome you as my first convert! Smile. Keep commenting to let us know your progress.
xo, Rosemary
coming into this conversation late . . . fascinating. No idea that swimming could be detrimental to your bone strength. I now am wondering about water walking, new to me, as a form of low impact excersise with resistance????
Do you still use your hula hoop?
Leave it to you, Rosemary, to do the most thorough research possible, then pass it along to your readers.
Thank you.
Linda -- Intensive research is one of my super powers! I can't help myself but I think it's good to be well informed about anything before making a purchase or a decision. Now it's your turn to look into alternative water exercises that will strengthen your bones.
I am sorry to report I no longer use my hula hoop. I don't have a spot on my main floor where I can use it without knocking things over. It's very important to me to have a place indoors where I can exercise year round indoors without feeling punished. I need to have windows, television, no special clothing, and a tiny devise that will promote a cardio workout. The jump rope ticks all the boxes and I am hopeful I can stick with it. Fingers crossed.
Good luck with your research on bone-building exercises you can do in the pool.
xo, Rosemary
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