If you’re looking for a low-maintenance piece of exercise equipment and a fun, portable workout option, consider the jump rope. You may have childhood memories of jumping rope, but perhaps in adulthood, you forgot what a powerful little piece of equipment a jump rope can be. Jumping rope can keep you young at heart by reducing the effects of aging.

In one jump rope study published in the International Journal of Sports Physiology and Performance, the researchers asked runners to jump rope two to four times per week for a total of 10-20 minutes per week for 10 weeks in place of their normal five-minute pre-exercise warm-up. After 10 weeks, the jump rope group experienced gains in jumping ability and reactive strength in the feet, and they had decreased arch stiffness.

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