This Easy Morning Habit Can Help You Feel More Awake and Focused
TikTok is filled with health trends—some questionable, others surprisingly beneficial. One trend gaining attention recently involves a simple morning activity: jumping 50 times right after getting out of bed. Users claim it helps reduce fatigue and bloating, improves mood, and even supports cardiovascular health. While the exact benefits are not fully studied, experts say this routine is worth trying as part of a simple, energizing start to your day.
The trend was popularized by trainer Kathryn Smith, who works with surgical patients. In a viral TikTok video, she explained how she incorporates “morning jumping” into her routine. “I’m a lazy person by nature,” Smith said, noting that small, consistent steps helped her become more active. Her approach is straightforward: upon waking, she places her feet on the ground and jumps 50 times.
Smith explains the logic behind it: “Your brain needs oxygen first thing in the morning. You increase oxygen by increasing blood flow. You increase blood flow by raising your heart rate—and jumping up and down does that.” She also notes potential benefits for bone density and lymphatic drainage, emphasizing that if you’re physically able, daily jumping is a habit worth maintaining.
Since Smith’s video went viral, many TikTok users have shared their own experiences. For instance, @tvroomie described the habit as “life-changing,” reporting increased joy and energy. Similarly, @chisaspam_ has shared updates about noticeable improvements in her body after several weeks of jumping.
How Jumping Impacts Physical Health
Although this trend may seem new, the activity itself is similar to traditional jump rope exercises. Eric Ascher, DO, a family medicine physician at Northwell’s Lenox Hill Hospital, explains, “Jumping is essentially glorified jump roping. It’s a well-known method for managing blood pressure, fatigue, and bloating.”
Jumping elevates heart rate, increases body temperature, and improves circulation, which helps loosen muscles, joints, and tendons. Steven K. Malin, PhD, professor of kinesiology at Rutgers Robert Wood Johnson Medical School, notes that this increased blood and fluid movement can improve flexibility and overall physical readiness for the day.
Dr. Cheng-Han Chen, MD, interventional cardiologist, adds that jumping counts as aerobic activity, much like walking, jogging, or swimming. “It’s similar to jumping jacks and offers cardiovascular benefits just like any other aerobic exercise,” he says.
However, experts caution that the specific “50-jump” routine hasn’t been scientifically studied. Malin explains, “There’s nothing inherently magical about 50 jumps. The value lies in creating a simple, repeatable activity that encourages movement and circulation.”
Jumping and Mental Health
Movement in the morning isn’t just good for the body—it can also improve mood and focus. Clinical psychologist Thea Gallagher, PsyD, notes that jumping can trigger feelings of joy because it mimics behaviors associated with play and exuberance. “When you jump, it can remind you of childhood and spontaneous physical activity,” she says, adding that this can stimulate positive emotions early in the day.
Additionally, jumping releases endorphins, the body’s natural “feel-good” chemicals, which can lower stress and improve mental clarity. Dr. Ascher points out that similar benefits are seen with other forms of exercise, including jump rope, walking, or jogging. The key is consistency and making movement a daily habit.
Tips for Practicing Morning Jumping Safely
While this exercise is simple, experts recommend realistic expectations and modifications when needed:
- Start gradually: If 50 jumps feel too intense, begin with smaller sets or slower movements.
- Modify for joints: Those with knee, ankle, or hip issues can mimic the movement without leaving the ground, such as small bounces or controlled knee bends.
- Use it as a warm-up: Jumping can prepare your body for more intense exercise, or simply serve as a morning wake-up routine.
- Listen to your body: Stop if you experience pain or discomfort, and consult a healthcare professional if necessary.
Albert Matheny, RD and fitness coach, emphasizes that small bursts of activity throughout the day can add up. “Exercise doesn’t always have to be a 40-minute gym session. Little habits like morning jumping can contribute to overall health and energy levels,” he says.
The Takeaway
Morning jumping is a quick, accessible way to boost alertness, improve circulation, and stimulate endorphin release. While it’s not a replacement for a comprehensive fitness routine, it’s an easy habit to experiment with—especially for those seeking a fast, energizing start to their day. As Dr. Ascher puts it: “Jumping 50 times is not the be-all and end-all of exercise, but it’s a simple way to wake up your body and mind.”
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