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10 Health Benefits of Jumping Jacks

Updated on November 18, 2015

What is a jumping jack?

One of the simplest and most beneficial exercises in the world is the exercise or workout called jumping jack. And because of how highly beneficial it is to our health, jumping jack has become one of the most popular form of exercises all over the world.

But what really is a jumping jack? It is a type of exercise that is done by continuously jumping high while spreading your legs wide and your arms raised above so that both hands touch each other, and then landing in a position where your feet come together and your arms at your sides.

It is important to note that there are several other variations of the jumping jacks but the one described above is the most common of all.

Other names for the jumping jack

The jumping jack is known by quite a number of names in other parts of the world. For example, in places such as the United Kingdom and Australia, the jumping jack is called the star jump. The name star jump came about as a result of the star-like appearance a person assumes when performing the jumping jack. When you perform the jumping jack, your legs and arms are spread making you look like a star (and hence the name star jump).

In the US military the jumping jack is also known as the side-straddle hop.

So what are the benefits of jumping jacks?

There are so many health benefits of performing the jumping jack exercise. I am going to use this article to introduce to readers all over the world 10 major health benefits of the jumping jack or star jump exercise. Without any further ado, let’s delve into the benefits of frequently performing this form of exercise.

Jumping jacks is good for the health of your heart

One of the best exercises for the strength and health of your heart is the jumping jacks. It not only increases your heart rate but it significantly improves the strength of the heart. Do you know what happens when your heart becomes stronger? A stronger heart is capable of pumping blood all over the body more efficiently than a weaker heart. When blood is pumped more efficiently, it massively improves the way blood flows to all parts of the body.

Jumping jacks is good for the strength of your heart

One of the best exercises for the strength and health of your heart is the jumping jacks. It not only increases your heart rate but it significantly improves the strength of the heart. Do you know what happens when your heart becomes stronger? A stronger heart is capable of pumping blood all over the body more efficiently than a weaker heart. When blood is pumped more efficiently, it massively improves the way blood flows to all parts of the body.

Strengthen your muscles with jumping jacks

The muscle is a living tissue that responds to aerobic exercises such as jumping jacks. The more you perform this kind of physical activity, the more it works on your major muscles by making them stronger. If you are looking for a great exercise for muscle endurance, then don’t look further than jumping jacks.

Jumping jacks will make your bones stronger

Since bones are living tissues just like the muscles, they can also change and become stronger when you regularly engage in certain exercises such as jumping jacks. During this aerobic exercise, you are able to make your bones stronger and denser since the exercise makes your muscles to repeatedly push against the bones and create new bone tissues. According to scientists, this can play an important role in lowering your risk of developing osteoporosis – a condition which causes the bones to become weak and very fragile. When you suffer from osteoporosis, you are prone to suffering from broken bones. Regularly performing jumping jacks can save you from suffering from osteoporosis as you get older.

Improve your strength and stamina with jumping jacks

You should know that one of the best exercises out there capable of improving your strength and endurance is jumping jacks. When you regularly perform jumping jacks, you are going to notice that over the long term you are going to increase your stamina and strength and of course your endurance too. I use myself as an example. I started performing jumping jacks regularly about two years ago. And since then, I have noticed a dramatic increase in my stamina and endurance level. It has even helped in giving me the stamina needed to be a long-distance runner.

Burn calories with jumping jacks

You burn calories like no man's business when you frequently perform jumping jacks. If you want to burn fat at a very fast rate, my advice to you is to take this exercise very seriously and endeavor to perform it on a daily basis (at least thirty minutes every day). In order to burn more calories I recommend engaging in more vigorous jumping jacks. The more vigorous your jumping jacks are, the more calories you are going to burn. it is as simple as that.

Lose weight with jumping jacks

One of the major advantages of all forms of vigorous exercises or workouts is the fact that they help us in losing weight or maintaining a healthy weight, and jumping jacks exercise is no exception. When you combine regularly performing vigorous jumping jacks with a healthy diet, you are saved from gaining excessive weight and becoming obese. If you really want to keep those excess pounds at bay, then I highly recommend jumping jacks to you. Here again, it is important that you exercise vigorously because the more vigorously you perform your jumping jacks, the more calories you are going to burn and the more pounds you are going to shed.

Keep viral illnesses at bay with jumping jacks

Readers should know that engaging in regular aerobic exercises is helps in fighting and preventing certain viral diseases such as colds and flu from attacking us. And since jumping jacks is one of the best aerobic exercises out there, it goes without saying that it is also capable of reducing your risk of suffering from these illnesses. How does this work? Aerobic exercises such as jogging, and in this case jumping jacks, improve or boost your immune system. And as we all know, when the immune system is stronger, it makes us less susceptible to certain viral illnesses like colds and flu.

Jumping jacks guards against heart disease

The good thing about aerobic exercises like jumping jacks is the fact that since they keep your blood flowing smoothly, they are extremely good for improving your cardiovascular health and reducing your risk of developing heart disease and stroke. The more you engage in vigorous jumping jack exercises, the more your body is able to control your blood pressure level in a very healthy way. You also stand to benefit from controlled blood sugar and cholesterol levels by performing regular and vigorous jumping jacks for about thirty minutes most days of the week.

Improve your mood doing jumping jacks

When you engage in jumping jacks for about thirty minutes, your body naturally releases certain chemicals called endorphins which help in boosting your mood and promoting relaxation. Besides this, since this physical activity is capable of giving you a nicer appearance in terms of your physique, you are going to always feel good about yourself. And as we all know, people who feel good about themselves tend not to suffer from low self-esteem and confidence issues like people who don’t feel good about their appearance or themselves.

Manage stress with jumping jacks

One of the best ways to manage stress is by exercising or working out. When you exercise vigorously for a substantial period of time, you are able to clear your mind. Doing jumping jacks is one of the numerous exercises that can help you unwind and get some relief from stress. I personally get so much relief from my stressful life when I perform jumping jacks for an extended period and start sweating. It gives me a chance to forget about the things causing me stress. For me, it’s a fun way to keep stress at bay – especially when I do it while listening to some of my favorite workout songs. Whoever said exercise isn’t fun doesn’t know anything! Try it and you will see how fun it is!


Jumping jack or star jump is one of the best exercises out there. Not only is it fun, but as you have seen from above, it is extremely good for our health in so many ways. Believe it or not, because of how great the jumping jack is, it is currently the official state exercise of the state of Missouri in the United States. The exercise is also one of the prominent exercises in Michelle Obama's "Let's Move!" exercise campaign to get Americans exercising more. So you see how important this exercise is? If you want to stay healthy and fit all the time, then take about 30 minutes of your time every day to engage in this great physical activity.

Do you find doing jumping jacks fun and rewarding?

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    • myvenn profile imageAUTHOR


      4 years ago from Ghana

      I myself only started jumping jacks about two years ago. Now along with running, jumping jacks is one of my favorite workouts. And you can try it. I promise you won't pass out LOL. And thanks!

    • Reynold Jay profile image

      Reynold Jay 

      4 years ago from Saginaw, Michigan

      I haven't done jumping jacks in decades. I run several miles everyday. I'm going to think about it. If I don't pass out, I'll put in my warm-up routine. Well done--TEN is big with an article like this.


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