About Families Online

Feature Articles for July 2003

by Shelly Divnich Haggert

Had a little sports car, two forty eight. Took it around the co-o-o-rner, slammed on the brake. Policeman caught me, put me in jail. All I got was ginger ale. How many bottles did you drink? One, two, three, four.”

Listening to a seven-year-old chant this rhyme as she jumps rope on the front sidewalk, it’s easy to forget that skipping is more than just a child’s pastime. While it’s certainly a fun and inexpensive way to spend a spring or summer afternoon, it’s also a great workout, for boys and girls, and for grown-ups too!

Jumping rope is cheap, it’s easy, and it can be done solo, or as part of an organized team. And the benefits to your body - or your child’s body, are fantastic!

This recess activity can improve cardiovascular fitness, tone your muscles, strengthen your upper and lower body, and burn calories, all at the same time. In fact, 15 to 20 minutes of jumping time can burn more calories than an eight-minute mile. There is some added stress to knees, ankles and hips; however, done properly, it’s a lower impact workout than jogging.

Rope jumping can also offer a creative approach towards fitness. A variety of skills such as footwork, rhythmic dance steps, and body movements can encourage individual expression, and older children can experiment with choreographing their own routines. Skipping clubs and teams are springing up across the continent in schools and communities.

Whether you’re using it as a warm-up exercise, part of a cross-training program, a sport in itself, or just a way to get fit with the family after dinner, there are some things to consider.

Choosing a rope
Lightweight cloth and vinyl ropes can be difficult for young and novice skippers to manoeuvre properly. Look for a heavier, or beaded rope, with handles. The rope you choose should be an appropriate length. The skipper should hold both handles and stand on the rope. If the handles reach past the armpits, the rope is too long. Likewise, if the handles do not reach the armpits, the rope is too short.

Where to skip
Indoors, or out, there are some surfaces that should be avoided because of the added stress on your lower joints.

• Avoid carpeted and grassy areas - they can lead to twisted ankles or knees - and be aware that prolonged skipping on concrete and asphalt can take its toll.
• Impact mats, or a piece of plywood laid down on the sidewalk will help absorb the impact of repeated jumping.
• Aim for at least 10 inches of headroom, and distance yourself from other skippers.
• Teach your children not to jump in areas where other children are crowding around.

How to skip
Practice! If it’s been a while, try the arm and leg movements separately first. Swing the rope without jumping, to get a feel for its weight. Then, jump a bit with using the rope. Most beginners jump too high - the ideal jump brings you about an inch off the floor. When you jump, stay high on your toes, and use your body’s natural shock absorbers.

What else?
Adults and children should always wear suitable footwear -sturdy, properly fitted running shoes work well. Beach shoes, sandals, and bare feet are accidents waiting to happen, either from tripping incidents or damage to the feet.

Jump Rope For Heart
Jump Rope For Heart is held each year in thousands of elementary schools across the nation by the American Heart Association and the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD). The event raises funds for medical research and for programs such as HeartPower! that help prevent heart disease and stroke. Students learn the benefits of physical activity, how to keep their heart healthy, and that they can help save lives right in their own community.

Jump Rope for Heart was developed in 1978 by the American Heart Association and the AAHPERD. The Canadian Heart and Stroke Foundation also holds Jump Rope for Heart each year.

And if your sons complain that skipping is for sissies, you might want to point out that most boxers, and many other male athletes consider rope jumping an important part of their fitness regimen!

So what are you waiting for? Improved circulation, better muscle tone and good health are just a hop, skip and a jump away!