Mornings can shape our entire days, so it’s no wonder that we’ve become fixated on AM routines. And while TikTok has its fair share of quirky, out-there wellness trends, its latest take on starting the day is turning groggy mornings into literal jump-starts, known as the “50 Jumps Trend.” Creator Kathryn Smith is inspiring people to ditch the snooze button and instead, bounce out of bed and do 50 jumps. “I am a lazy person by nature,” Smith said in her viral video. “But what I do when I get out of bed, my feet touch the ground, I jump 50 times.” The reasoning? It’s a free—and surprisingly effective—way to boost energy and mood, kickstart lymphatic drainage, and sharpen focus, for starters. Even better, it takes less than a minute. Here’s why so many people are jumping (literally) on this one-minute hack.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
Maura MacDonald is a medical education specialist of sports nutrition at Thorne and a board-certified sports dietitian specializing in athletes with eating disorders.
Miguel Ángel Rodríguez is a doctoral candidate and clinical researcher at the University of Oviedo in Spain.
The benefits of 50 jumps in the morning
It boosts your energy
Smith explained in her video that the brain requires oxygen as soon as you wake up (to keep it alert and increase energy): “How do you get oxygen to your brain? Increase your blood flow. How do you increase your blood flow? Increase your heart rate: Jump up and down.” In the hours leading up to bedtime, the body’s core temperature starts to fall to prepare it for rest mode. Over the course of the night, it continues to dip until it’s at its lowest around 2-4 a.m. By the time you wake up, your body has warmed up slightly, but hasn’t yet reached your typical body temperature. By jumping up and down upon waking, you raise your internal thermostat, increase circulation, and deliver more oxygen and nutrients to your brain and throughout your body, instantly energizing you for the day.
It helps the body detoxify
Repeated jumping also stirs awake key functions of the body, namely the lymphatic system. Think of the lymphatic system as the body’s “sewage system,” helping the body flush out toxins, bacteria, and dead cells. The muscle contractions in the calves (especially during movement like jumping) act as a natural pump to help push lymph upward through the lymphatic vessels. Lymph doesn’t have a heart-like pump to keep it flowing—it relies on muscle movement to circulate. When you jump up and down, the calf muscles do the majority of the work, “pumping that lympathic fluid immediately after being horizontal for, hopefully, at least eight hours,” Smith said. The result? Draining the lymphatic fluid toward the lymph nodes where it’s filtered, getting rid of the build-up of waste products.
It supports bone health
But making a habit out of jumping up and down doesn’t just lead to immediate gratification. Smith pointed out the longer-term health benefits: “If you have the ability to jump, you should be doing that every single day. It’s also good for your bone density. I could go on and on, but if you have the ability to jump, you should do it every day because one day you may not be able to do that.” She’s got a (science-backed) point: A study in the Journal of Applied Physiology found that low-repetition and high-impact jumps enhanced bone density (a measure of the amount of calcium and other minerals in bone) in young women. Bouncing puts small amounts of pressure on the bones, which helps them grow stronger, reducing the risk of injuries and improving posture, coordination, and balance (by age 40, we start losing more bone mass than we gain).
How does the 50 Jump Trend compare to other forms of exercise?
The number one excuse for not exercising is no time or motivation. But rather than wrapping your head around a run or hitting the gym as soon as you get out of bed, a short burst of movement—in this case, 50 jumps—feels way easier. “The benefits of jumping in the morning are going to be similar to any other form of morning movement, it’s just going to feel a lot more accessible,” Maura MacDonald, a medical education specialist of sports nutrition at Thorne, shared with Fox News. “It is an easy, accessible, and low-effort way to get in morning movement, when maybe people might usually skip a morning workout because there are other barriers in place, like getting to a gym class or constraints of exercising outside where they live.” But why just stop at the morning? Do 50 jumps in between meetings or whenever you feel like you could use a reset. “Movement is movement, and typically speaking, movement is good for us, and we usually feel better after exercise as it releases endorphins,” MacDonald pointed out.
New research published in British Journal of Sports Medicine showed that “exercise snacks” can improve heart and muscular fitness, particularly for people who are sedentary. “What’s important here is how little exercise is needed to make a difference,” said the author of the study Miguel Ángel Rodríguez, a doctoral candidate and researcher at the University of Oviedo in Spain. “It shows that even small, consistent efforts can trigger real physiological adaptations when done regularly. It helps reinforce the message that every move counts,” he continued. Another key finding is most of the study’s participants (83 percent) were likely to stick with the exercise snack routines, suggesting that ongoing “snacktivities,” like jumping 50 times, can not only jumpstart your day, but also more regular workouts.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
