Box Jumps for Healthy Aging: Why You Need This Plyo Move

Living to 100 but feeling awful for the last 40 years? That’s no way to age well. If you want to be fit now and age like fine wine, the box jump’s where it’s at. This high-energy move (where you explosively jump from the floor to a sturdy elevated surface like a plyo box) doesn’t just build strength and power in the short term—it also keeps your body agile and resilient as you get older.

Ready to jump your way to a longer, healthier life? Ahead, we’ll break down how box jumps can support your long-term health, improve balance, and even slow down the aging process.

How to do a box jump with perfect form every time

1. Stand about a foot in front of a box, bench, or other sturdy elevated surface with your feet hip-width apart.
2. Bend your knees and drive your hips back as you swing your arms behind you.
3. Launch through the balls of your feet, jumping up as you swing your arms up and forward.
4. Land as softly as possible on the box in a mini-squat, letting your knees and hips bend slightly to help absorb the impact of the landing.
5. Then carefully step—don’t jump—off the box onto the floor. That’s one repetition.

Your fitness level and box height will dictate how many box jumps you can do with good form, says Grayson Wickham, DPT, CSCS, physical therapist and founder of Movement Vault. A solid start is 3 to 5 sets of 10 to 15 reps, Wickham says. Add them to leg day, a full-body workout, or even a HIIT session since they’re great for getting your heart racing.

5 ways box jumps support healthy aging

There’s no secret sauce to aging gracefully. It’s pretty straightforward, actually: healthy habits like eating nutritious foods, getting good sleep, managing your stress, and working out regularly are key. And while all kinds of exercise are good for long-term health, box jumps are near the top of the list. Here’s how they can help you stay strong and spry as the years go by.