You Should Literally Jump For Health! Jumping Jacks Are Fast, Easy, And All-Age Friendly!
There’s a saying that goes, “Everything old is new again.” That may not necessarily be a good thing when it comes to hair styles and fashion. But, sometimes, it can be the best thing to happen for health. Old fashioned jumping jacks fit that description perfectly.
So easy and so quick, jumping jacks have come back into their own in this day and age when we’re seeking exercise regimens that are both fast and effective. They aren’t just for middle school PE class anymore. Many of the most cutting edge gyms and celebrity experts are schooling people on what jumping jacks can do for health in the 21st century. Best of all, the anti-aging effects of this deceptively simple exercise is available for people of virtually any age and health level.
The National Stem Cell Institute (NSI), a leading regenerative medicine facility in the U.S., reports that their functional rehabilitation department assigns jumping jacks as an auxiliary therapy for conditions like diabetes, weight management, and restoring muscle tone after injury.
And exercise that does it all!
So, why are jumping jacks making such a comeback for health issues of virtually any kind? Jumping jacks below to the classification of exercises known as calisthenics. Calisthenics can be traced as far back as ancient Greece. Exercises that fit the calisthenic mode strengthen bones, get the blood pumping, and the muscles warmed and toned. Whether you use them as a low-impact exercise or ramp them up creatively as high intensity “power jacks,” they provide a full-body workout. Regardless of what level of activity you need for health and physical conditioning, jumping jacks can deliver quickly and effectively.
Jumping jacks, sometimes called star jumps, require full-body movement. The movement is great for getting the heart rate up. The abduction and adduction of the legs and arms add the benefits of all-over body toning. Jumping jacks can be modified for the newest exerciser by eliminating the jump, to the most advanced by adding a squat and jumping as high as possible. This is known as a power jack.
The benefits of jumping jacks for health and fitness include:
- Bone Stength
- Cardio Health
- Boost Healthy Weight Loss
- Reduces Belly Fat
- Increases Stamina
- Helps Control Blood Pressure
The Perfect Workout For Health At Virtually Any Age And Fitness Level
If you’re someone who is researching the best place to start for health and fitness, you couldn’t begin with a better exercise that jumping jacks. They need no special equipment, require no large space, can be do anywhere you can stretch your arms and legs full length, and they deliver a vigorous whole-body workout in a matter of minutes.
Here’s how to do basic jumping jacks:
- Begin by standing up straight, feet together, and hands resting at your sides.
- Lightly hop your feet outward to the side as you raise your arms so that your body forms a star shape. Your arms should be higher than your head.
- In one fluid movement, hop so your feet are back to starting position and your arms return to your sides. There! You’ve just completed one jumping jack.
- Now do it again! Jumping jacks should be done as fluidly as possible in sets of multiple repetitions.
Reps can be done in specific sets or on a timed basis. Regardless of which method you use for health and fitness, it’s important to develop a fluid and continuous motion. If you’re new to this exercise or simply haven’t done since you were a kid, don’t be discouraged if you start out a bit herky-jerky or heavy-footed. As your body develops flexibility and muscle tone, you’ll develop fluidity and rhythm.
6 Real World Benefits of Jumping Jacks
- Stronger Bones
After years of controversy and speculation, there has not been a better exercise developed for health of bones than jumping jacks. Experts believe it’s the quick bursts that are natural to the jumping jack movement that strengthens bones. Some say that jumping jacks are the perfect exercise for developing strong bones, which reduces the risk of osteoporosis.
This is because the act of jumping bends the bones slightly which, in turn, forces new bone cell growth. It is this new cell growth that supports the bones and strengthens them. A study at the New York Times online site demonstrated how test subjects who jumped for a certain period of time added bone mass, thus strengthening their bones. A crucial element for health!
But this doesn’t mean you have to jump high or aggressively for health and strengthening bones. A moderate burst does the job.
- Promote a Healthier Heart
Jumping jacks are a great cardio workout along with so many other benefits for health. And a good cardio exercise combats heart disease. At least 250,000 U.S. deaths a year are related to heart trouble. How many Americans may have escaped a trip to the ER if they had made jumping jacks a part of their daily fitness routine?
If you’ve never done jumping jacks before, or just haven’t done them in a long time, you may want to begin with a modified no-jumping version. Sometimes called no-impact jumping jacks or “power jacks,” they’re a great way to build up to standard jacks. No matter the level of your jacks for health, you’ll build bone and grow stronger over time.
- Kick in the Healthy Weight Loss
It is crucial to get in adequate exercise for health every week. But if you’ve been sedentary or just haven’t been working out for awhile, you’ll want to start slow for health purposes and gradually increase intensity as you grow stronger. Ultimately, you’ll want to work up to about 150 minutes of moderate intensity aerobic exercise per week. Alternatively, you can aim for 75 minutes of vigorous intensity aerobic per week.
Even better, once you’re ready, mix the two by alternately moderate intensity with vigorous intensity in your daily routine. Jumping jacks fit the bill for all three methods: moderate, vigorous, or a combination. The key for health, no matter if you’re just beginning to exercise or have been at it for awhile, is to remain consistent by working out weekly. When you develop a consistent exercise routine with a healthy eating plan, gradual weight loss will occur over time.
- Jumping Jacks Can Help Focus Belly Fat Loss
Jumping jacks, whether they’re no-impact, standard, or advanced, aren’t just great for health in general. They’re highly effective as a focused, belly fat-busting exercise. This is because they’re a full-body workout as well as good for your cardio. When you make sure you’re following a diet for health purposes and exercising consistently, even a moderate workout with jumping jacks will get you results in belly fat reduction.
- Boost Your Stamina
Stamina is essential for health. It’s defined as the ability to sustain prolonged physical or mental effort. It’s also the body’s ability to fight fatigue and prevent disease. Those who have not exercised in a while, or are new to it, often have low stamina and feel tired quite quickly during a workout. This is normal and, happily, decreases with a consistent exercise routine. This is because working out regularly and with the right intensity builds stamina.
And stamina lets you take the stairs without getting out of breath. It lets you run that backyard foot race with your 5-year-old. It lets you stay on the dance floor longer at your anniversary celebration. It lets you beat your buddies in that pick-up basketball game. It lets you give your grandchildren one more piggy back ride. When you aim for health, you’re not the only one who benefits!
But stamina is even more essential than that. You need stamina for better functioning muscles as well as for health. It’s needed for the most mundane of activities, like carrying a sack of groceries. You may not notice its importance when you’re young, but you’ll notice it as age sets in.
Jumping jacks are great for health-building stamina because of their aerobic benefits. Stamina begins with the ability to take in and use oxygen. While you’ll definitely notice the difference in your day-to-day life, you’ll be particularly glad you work out regularly when the time comes for you to fight off the effects of disease or fend off back problems when you’re older.
- Lower Your Risk for Health Conditions of Many Kinds
For health related to a variety of conditions, jumping jacks fit the bill. This fast, simple exercise helps:
- Fight obesity
- Develop bone strength
- Prevent heart disease
- Control blood pressure
- Reduce symptoms of type 2 diabetes
- Fight metabolic syndrome
- Prevent stroke
- Reduce risk of some types of cancer
There are research studies that show how focusing on aerobic exercise for health reduces the development of some cancers by almost 40 percent. And medical evidence has long shown how consistent, moderate levels of exercise or higher prevents many chronic diseases from developing in the first place. There is even strong evidence that exercising reduces chances of early death. For those with a genetic disposition to certain life-shortening conditions, good aerobic exercise is essential for health.
How To Do A Jumping Jacks Workout Properly
Proper form during exercise is important for health and to avoid injury regardless of what your workout includes. That old saw about “no pain, no gain” only applies to the minimal ache you may feel when you first begin exercising, or as your body adapts to an increase in intensity after it has adjusted to a previous, lower level. If you experience pain during the actual workout, you should stop right away.
With jumping jacks, proper form begins with good posture in the standing position, arms resting at your sides, weight evenly distributed on both legs, and feet spaced slightly more than hip-width apart. Maintain good posture throughout each jumping jack.
Below is a great sequence that includes warm up exercises, jumping jacks, and several others for a thorough workout. For the workout, you’ll want to:
- Have a timer in order to track your time.
- Do three to four one-minute sets for each exercise.
- Follow each set with a 15 second rest.
- Follow each exercise with a one-minute rest.
The Warm Up
For health and safety, don’t skip the warm up!
Perform the warm up exercises below with the same time sequences as outlined above. When beginning the exercise, start with your left leg/foot. Each warm up exercise should include three to four sets.
The Jumping Jacks Workout Routine
Perform the exercises with the same time sequences as outlined above. When beginning the exercise, begin with your left leg/foot. Each exercise should include three to four sets. The basic sequence to follow is:
- Jumping Jacks
- Deep Squats
- Jumping Jacks
- Plank Push Ups
- Jumping Jacks
How Each Exercise is Done
- Jumping Jacks
Remember, the right form is essential for health and executing an exercise safety. Begin by standing with good posture, feet slightly more than hip distance apart, arms relaxed at your sides. Hop your feet out to each side as you raise your arms to your sides and above your head. You’ll look a bit like you just completed the first sweep of a snow angel. Return to the starting position. The jumping jack should be done in one continuous movement.
- Beginner Jumping Jacks
Rather than a jump to the side with both feet, step to the side with one foot at a time–beginning with your left. Raise both arms with each step.
- Advanced Jumping Jacks
For increased intensity, turn your jumping jacks into power jacks. Go into a half-squat instead of standing upright when returning to the start position. Push off as high as you can with each jump.
- The Deep Squat
Standing with your feet about hip-distance apart, keep the abdominal muscles tight. As though you were getting ready to sit in a chair, lower into a squat while keeping your back straight. Squat as low as you can, while keeping your quadriceps (the muscles of your front thighs) parallel to the ground. When returning to the start position, squeeze your glute (buttock) muscles. Keep your weight centered as much possible on your heels when doing each squat.
- Beginners’ Squat
Squats are an intense workout, so do half-squats if you’re a beginner or haven’t done them in a long time. Start in the standing position but, rather than sinking fully into the parallel position, dip only aobut half way. Return to standing position. With the beginner’s squat, you’ll still want to squeeze your glutes on the way up just as with a full squat. You’ll also want to keep your weight centered as much possible on your heels.
- Alternating Push-Up Planks
With alternating push-up planks you begin by positioning yourself for a standard push-up. Keep your elbows slightly bent, with your hands positioned shoulder-width apart. Imagine a straight line running from your head to your feet. If your buttocks are poking up, tuck them until your body is straight. Using a mirror to check your form is helpful. Keep your abs squeezed to maintain your form and position.
Begin with your left arm, lower onto your left elbow while keeping your right arm fully extended. Return to starting position. Now lower onto your right elbow, keeping your left arm full extended. Return to starting position. Continue this sequence, alternating arms.
- Beginner Alternating Push-Up Planks
Alternating push-up planks can be modified by being on your knees instead of your toes during the exercise. As with the standard alternating push-up plank, your body should be making a straight line.
- Static Lunges
A static lunge differs from a standard lunge in that you don’t step out repeatedly in order to lunge. Begin with your left foot forward in the lunge position. The left knee should be at a 90-degree angle. From the waist up, the body should be straight and upright. Dip into a lunge as low as you can without letting the back leg’s knee touch the ground. Return to starting position. Each repetition should be a continuous movement.
For 30 seconds, do as many static lunges on each leg as you can. If you’d like to pump up the intensity, turn your static lunges into jumping lunges. Start in the same position. When you switch legs, jump instead of simply moving your feet into position. If you find it helpful, use your arms to assist the jump and help your balance. Whether doing a standard static lunge or a jumping lunge, land as softly as possible and keep your movements fluid and continuous.
- The Beginner’s Static Lunge
For those who have knee problems or are just starting out, dip only halfway rather than doing a deep lunge. In all other aspects, a beginner’s static lunge is the same as a standard static lunge.
As You Begin Your Jumping Jacks Workout
As classic as jumping jacks are, they should not be underestimated as a serious exercise. If you haven’t worked out in a long time or are new to exercising, go slowly and don’t overdo it. Warming up before your workout helps prevent joint injuries and muscle tears. Stretching afterward (also known as the cool-down phase) is every bit as important as the warm-up in preventing injury and pain.
And, of course, any exercise and workout routine should be discussed with your physician before you start. With that in mind, you’ll find that jumping jacks are a terrific way to provide a whole-body workout that’s effective and doesn’t take a lot of time. A classic, old-school exercise that’s perfect for the whole family and today’s busy schedules! So go ahead! Jump for health!
About The National Stem Cell Institute (NSI)
NSI is a leading U.S. regenerative medicine facility that has seen a lot of muscle, joint, and tendon injuries come through the doors. And while regenerative medicine is what many professional athletes now turn to for safe and effective treatment of injuries, the medical staff at NSI prefers that you workout wisely and avoid injury altogether.
But accidents have a way of happening. When they do, NSI is uniquely qualified to get you back in the game quickly through advanced techniques like stem cell therapy, platelet rich plasma therapy, and world-class functional rehabilitation. Even if the only game you want to play is with family in the back yard.
As with any medical facility, it’s important to ensure you’ll going to a licensed, legitimate regenerative medicine clinic (popularly called stem cell clinics). So NSI offers the tips below to help you make sure you’re getting the quality care you need.
What to Look for in a Stem Cell Medical Clinic
When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves and spinal cord.
Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.
The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.
What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:
1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.
2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.
3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics
4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.
5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.
Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.
If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.
* Disclaimer: Individual patient results may vary. As each patient’s problem is different, each treatment must be tailored around your specific needs.