Jumping rope is an efficient and low-cost form of cardiovascular exercise that works the whole body and can be performed during pregnancy with some considerations. Jump rope has been shown to improve agility 2 , strength 1 , coordination 3 , cardiovascular health 4 , and bone density 5 .
Pregnancy involves physical, physiological, and hormonal changes that influence the entire body, including your joints 6 and pelvic floor muscles 7 . In addition, jump rope involves ground reaction forces, or the force on the body as it lands on the ground, of approximately twice your bodyweight 8 . In combination, jumping rope during pregnancy could increase your risk of pelvic floor disorders, including urinary and fecal incontinence and pelvic organ prolapse. It’s recommended to discontinue or modify jumping rope if you’re experiencing any pain or discomfort, urinary or bowel leakage, or pelvic heaviness. Working with a physical therapist skilled in treating pregnant people can be beneficial to determine if jumping rope is a good fit for you during your pregnancy.
It’s also best to get clearance from your healthcare provider prior to participating in jumping rope to ensure you do not have any precautions or contraindications to exercise 9 .
