Doctors recommend skipping rope: a rope can improve heart, lungs and bone density

2026/09/07 19:26

Li Sixian, a doctor at Linhao Western Medicine Clinic, pointed out that skipping requires only a rope and a small space to perform cardiopulmonary training; the picture shows the situation. (Picture taken from freepik)

[Health Channel/Comprehensive Report] If you could only choose one sport for the rest of your life, what sport would you choose? Li Sixian, a doctor at Linhao Western Medicine Clinic, pointed out that skipping rope may be a choice with a very high CP value. The reason is that as long as a rope and a square meter of space can quickly increase cardiopulmonary strength. Some studies have even found that continuous rope skipping for 12 weeks can significantly increase maximum oxygen uptake. Jumping 50 times a day for half a year may also increase bone density by about 4%.

Li Sixian posted a post on Facebook "Dr. Sisi, your good friend in health" to share that skipping rope is not only convenient, but can also take care of cardiopulmonary and bone health. However, those with old knee and ankle injuries, those who are overweight, have osteoporosis and are at risk of fractures, or suffer from cardiovascular disease should discuss it with their doctor before starting, and gradually start with small hops at a low height and alternating one foot.

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Skipping takes care of your heart, lungs and bones

Li Sixian explained that if he could only choose one sport in his life, rope skipping would probably be the one with the highest CP value. A rope, a square meter of space, and 10 minutes of cardiopulmonary stimulation are approximately equivalent to 30 minutes of jogging. What is really underestimated about skipping are these two things: after 12 weeks, the maximum oxygen uptake is significantly improved; jumping 50 times a day, the bone density increases by 4% after half a year.

He went on to say that the biggest advantage of skipping rope is that it can provide higher intensity cardiopulmonary stimulation in a short period of time. It is estimated that if a 70kg adult jumps rope at full strength for 30 minutes, it will consume about 400 calories. There may also be an "afterburning effect" that lasts for 2 to 3 hours after the exercise.

Why is jumping rope particularly effective for bones? Li Sixian said that bones are a "use it or lose it" tissue. The ground reaction force at the moment of landing will be used as a signal by bone cells to start remodeling and pile minerals into the bones. Walking is too gentle, swimming has no impact, and skipping is just stuck in the sweet spot of "effective" and "affordable to most people."

Master 3 moves to jump safely

Rope skipping does not need to be too complicated. Li Sixian suggests that you just need to remember three key points: keep your torso upright, land on the soles of your feet, and jump about 5 centimeters. The training intensity can be "jump for 30 seconds, rest for 15 seconds", repeat 8 to 10 groups, and increase gradually according to personal ability.

Li Sixian concluded that although skipping only requires a small space, it can stimulate the heart, lungs and bones at the same time. For generally healthy adults, it is best to start with low intensity and short time, and let exercise gradually become a daily habit.