Running has gained a place in our exercise routine, but there’s something even better, and it feels like a return to our childhood.

Scientific research has come to many conclusions, but one maybe rather surprising and, in its simplicity, offer us an excellent way to improve both our bodies and our minds –skipping. When was the last time you tried to skip or how old were you when you regularly skipped along the street? Most people would probably scoff at skipping as just a childhood way to show enjoyment. But it's more than that.

Skipping is now considered one of the simplest equipment-free exercises. It is better than jogging or walking, perhaps. And we know that skipping for adults also engages novelty, which is essential for exercise programs.

As a youngster in elementary school, I marveled at how the girls ran into the jump rope being held by a girl at either end of the long rope. When they played Double Dutch, I was genuinely amazed. Whenever I tried to run into the rope, I failed; when I tried to jump rope, I had difficulty, too.

As a matter of fact, when I related this to one of my college classes, they found it both amusing and interesting. On the last day of class, they presented me with a simple, inexpensive jump rope. No, I have not managed to conquer my inability to jump rope. I decided to stick to rollerskating and riding my bike. Let me leave it at that.

Childhood is a time to develop specific skills, and skipping and rope jumping can benefit us in the long term. We know now that either jumping rope or skipping on a regular schedule can maintain bone density. Of course, bone density is especially important for women as they age because they will lose this aspect of their skeletal structure and be at greater risk for fractures.

How many women in their 70s and 80s suffer hip fractures, which can have life-threatening consequences? A neighbor of mine, in her late 80s and living alone in her apartment, recently fell and fractured her hip. After surgery, she developed an infection, had to be sent for a time to a rehab facility, and now her life has been turned upside down. She has lost her independence in some sense. Now the family will have to decide with her regarding where she will live and with whom. Living alone no longer seems to be a viable option for her.

What Research Indicates

There is very little research available that examines explicitly the effects of skipping without a rope. Most of the research is on rope skipping, a coordinated arm movement and rope use activity that may provide additional benefits in coordination and rhythm. However, the basic movement of jumping is the same in both activities. Therefore, it can be assumed that skipping without a rope may also provide similar physical benefits such as better cardiovascular fitness, lower body strength, and caloric expenditure.

A single skip merges elements of running with jumping through alternating movements to produce a distinct biomechanical movement. When you skip, you start with one foot, then take a brief flight before stepping down with the other foot and continuing this pattern. Your body requires synchronized movement between your upper and lower body to maintain proper alignment, while your core muscles activate to support this alignment.

The skipping movement produces different effects than jumping rope because it combines side-to-side motions with rotation and opposite-sided movements. The dynamic skipping action activates your body’s proprioception system, which generates higher neuromuscular demands than standard workouts.

For example, a study published in 2022 found that an 8-week rope-skipping program improved standing long jump performance in male college students. They also found that there was an improvement in the velocity of the center of gravity at takeoff off and landing, which means that there was an improvement in lower body power and coordination. (mdpi.com)

This study is on rope skipping, but the core activity of repetitive jumping is the same for both rope and ropeless skipping. Therefore, it is possible that skipping without a rope can provide similar benefits in terms of lower body strength and power. Men, too, benefit from this type of exercise that can be done anywhere, anytime and without any equipment whatsoever.

Although there is very limited direct research on skipping without a rope, the available research on rope skipping indicates that the main movement involved, jumping, is quite physically beneficial. Thus, skipping without a rope is also likely to offer similar benefits, especially for lower body strength and cardiovascular fitness.

Now that you are acquainted with the benefits of skipping, don't stop yourself if you happen to be outside taking a leisurely walk and decide to incorporate a bit of skipping into it. That would be a great benefit, but one of the things that you must put aside is that it is a "childish" activity. No, it's not.

Skipping is a very good health-promoting activity, and you should do it if you can and if your PCP indicates it's fine for you. Remember, not everyone may have the agility required, and we want everyone to be safe as they exercise.