The benefits of jumping jacks for physical and mental health
Jumping jack is a plyometric sport. That means jumping jacks are done by jumping while opening the arms and legs to the side.
1. Healthy bones
The benefit of jumping jacks that is often overlooked is healthy bone health. During this time, many people only focus on losing weight by exercising. Doing jumping jacks can also be fit for bone health.
Jumping jacks help reduce the risk of bone loss and increase bone strength, especially in people at risk for osteoporosis.
2. Lose weight
Like most cardio exercises, jumping jacks can also help you burn fat and reach your ideal weight. Imagine that jumping jacks for 30 minutes is believed to burn 186 calories in people weighing 70 kilograms.
3. Good impact on all body muscles
Jumping jacks are a total body workout, which means that almost the entire body is affected by doing them. Not only that, but the benefits of jumping jacks can also increase temperature and aerobic capacity.
No wonder jumping jacks are often done in warm-up sessions. A total body workout such as jumping jacks can help you lose weight and build muscle effectively.
4. Relieve stress
Jumping jack exercises not only have a good impact on physical health. Because most aerobic exercise, such as jumping jacks, is considered effective in improving mood so that it can overcome stress.
Not surprisingly, full-body workouts such as jumping jacks can help the body produce happiness hormones, none other than endorphins.
5. Good for heart health
Jumping jacks can increase the heart rate quickly. It is essential because it can be a benchmark for your exercise accuracy.
Exercise that increases heart rate is perfect for the heart. Whether a low- or high-intensity workout, jumping jacks as a warm-up can help keep your heart rate optimal.
The World Health Organization (WHO) recommends doing at least 150 minutes of aerobic exercise weekly. Jumping jack is an aerobic exercise that can nourish the cardiovascular system by lowering blood pressure.
6. Increase muscle strength
The benefits jumping jacks can also effectively increase muscle strength, especially the muscles involved in the movement, namely the calves, hips, abdomen, lower back, and shoulders.
Are there any risks to doing jumping jacks?
Just like other plyometric sports, jumping jacks have a risk of injury, especially to the body’s joints, such as the knees and ankles.
The risk will be higher if you force yourself to practice jumping jacks at high intensity when you are not experienced.
In addition, pregnant women who want to exercise should also consult their obstetrician before jumping jacks. It is done to avoid any future losses.
Safely tips for doing jumping jacks
Before trying jumping jacks and reaping the benefits, it’s a good idea to first know the various tips for doing these exercises safely, as follows:
- Warm up before jumping jacks
- Perform jumping jacks on a flat surface
- Use shoes, not sandals
- Learn proper jumping jack techniques to avoid injury
Immediately stop exercising if you feel any pain in your body. By following the tips above, you can reduce the risk of injury.
Like other aerobic sports, it’s good to consult a doctor first for those who want to try jumping jacks. Because some joint problems can get worse if forced to do aerobic exercise.