One component of fitness that most people overlook, especially when focused on weight lifted or lost, miles run, and other objective measures, is jumping – or to be more precise, the act of jumping and landing.
How do I know that jumping and landing are so important? Because it’s one of the first skills kids try to learn. After walking, crawling, and sometimes even before running, kids will try to jump. A child will approach the edge of a curb, look down at the ground below, and contemplate how they're going to get down. At first, they might take a lurching step, or perhaps attempt a one-footed jump. Once they master that, they begin to jump down with both feet. The world presents countless opportunities to jump: from sidewalk cracks to jumping up stairs. Some of a child’s favorite animals, like frogs and kangaroos and bunnies, get around primarily by jumping. Jumping is not just a movement; it’s time travel. What would take you 10 seconds to walk can be done almost instantly if you jump.
Furthermore, there's compelling evidence that jumping is vital for humans. When you jump, you must land, and that landing exposes your body to significant forces that are hard to replicate otherwise. This force, and learning how to absorb it, strengthens our tissues, especially our bones and connective tissue.
Bone health and connective tissue viability often start to decline as we age. It's a trip, a fall, and a broken bone that usually triggers the decline in seniors. There are men who can lift heavy weights but hesitate to jump off a box. Many older women excel in yoga, Pilates, and spin class, but they have low bone mineral density, primarily because they aren't exposing their tissues to the intense force of landing.
Studies with older postmenopausal women with low bone density have them hop in place for 3 to 5 minutes a day. This hopping, even if it's just on the ground or a trampoline, is enough to boost bone strength and counteract some of the loss of bone density. Moreover, it makes them more robust. If you can jump and land without injury, you defy the notion of being "old." Regardless of how many years you've lived, if you can jump, soar, then land safely and feel good about it, you're youthful in spirit.
So, I recommend trying to safely incorporate some jumping or hopping into your fitness routine.
- Jump roping is a fantastic way to get cardio. You can go slow or fast, making it as intense as a sprint or as leisurely as a jog.
- Trampolines are good options for fun and bone health benefits.
- Box jumps. Just make sure to prioritize jump quality and technique rather than speed or reps. A few good box jumps are better and safer than 12 sloppy ones.
- Broad jumps. The broad jump is a good barometer for overall health, fitness, and robustness. Try to aim for a broad jump as long as you are tall. Work up to it slowly—don't get hurt.
Do you jump much anymore? When's the last time you jumped and landed hard enough to feel it? There's no New and Noteworthy this week, so feel free to comment in last week's comment section.
