11:51 AM

Why Jumping Rope Is the Ideal Post-Menopausal Workout for Your Bones, According to an Exercise Scientist

Well + Good explains why jumping rope is the ideal post-menopausal workout to build stronger bones according to Mathew Welch, MS, CSCS, ATC, USAW-1, exercise physiologist at HSS.

Any kind of strength training or jump training when you're post-menopausal can help improve your bone mineral density and muscle mass, and maintain your estrogen levels, said Welch. “By participating in an activity like jumping rope, you are exposing your bones, tendons, ligaments, and muscles to a stressor to which they can positively adapt,” he continued. “Gradually, over time, you turn on certain genes that help regulate estrogen production and can even delay age-related losses in bone density and muscle mass."

Jumping rope has benefits beyond bone density. Essentially a full-body exercise, it will elevate your heart rate, which can improve your cardiovascular fitness, for starters, noted Welch.

While many workouts go on for 20, 30, or 60 minutes, jumping rope is best performed in much smaller intervals. “An easy way to start jumping rope is to perform three to five rounds of 20 to 30 seconds,” said Welch. Doing this twice a week is a great place to start.

While that might not seem like a lot, Welch advised taking it slow and steady - the secret behind gradually adapting to the bone-boosting workout. “Most people will go too long with this activity too early on and develop a great deal of delayed onset muscle soreness that can last up to 48 hours post-exercise.”

Read the full article at Wellandgood.com.