This is one exercise that is almost innate in you aside from walking and running. As a child, you’ve been doing jumping jacks. It is a simple calisthenics movement that needs no training. It also requires little coordination and great physical ability is not really imperative.

But did you know that jumping jacks are serious cardiovascular endurance exercise that is almost always incorporated to any fitness program? It has tons of health benefits and it is one of the exercises that can be done by almost everyone and have fun while doing it. Learn the importance of jumping jacks exercise.

The basic jumping jack is basically done by standing with the two feet together, arms at the side. Jump while raising the arms above so that hands meet above the heat and at the same time the feet lands in a wide stance. Bring the arms back down to the sides as the feet lands back together. For a lower impact variation, jumping jacks can be added in aqua fitness routines where the water is at chest level and the arms below the water’s surface. For higher intensity, try star jacks. Crouch down with bent knees and touch the floor near the feet. Jump up and out and do the basic jumping jack.

As an aerobic activity, it increases the heart thus decreasing the risk of chronic disease, including cardiovascular disease, diabetes and obesity. It is known that regular cardio training can improve the cholesterol level and blood pressure while at the same time increasing the metabolism of the body. It is also promotes endurance and muscular strength. Studies show that staying active and pumped up through jumping jacks and other aerobic cardio activities can also be a factor in one’s mood and psychological functioning.

Jumping jacks although it appears to be so easy actually requires work against the forces of gravity while the muscles pull at the bones. This activity often termed as weight-bearing or load-bearing makes the bones stronger and denser and as a result, it will better repair the bones lessening the risk of osteoporosis. Indeed, including jumping jacks to a work out routine at least three times a week for at least 30 minutes will surely be beneficial.

Aside from its healthy benefits, jumping jacks are also a calorie-burning form of calisthenics. Studies show that jacks burn 100 calories for every 10 minutes of intense jumping when done by a 165-pound person. If done in 10-minute increments of jumping jacks, three times a week, a person can lose an extra pound every 11 or 12 days without changing the person’s diet. How’s that for its calorie burning benefit!