Why Flow Rope Belongs in Every Dad’s “Home Gym”
I’ve always been active, but recently (turned 36 in February of 2025) I was forced to admit to myself that I was not as in shape as I was kidding myself I was. I do jiujitsu and have done for years. For the past year or so I noticed that I was taking longer to recover and sustaining more injuries; nothing serious, but nothing helpful.
Call it denial or pride (because it could be), but I am committed to being a healthy Dad. For myself, and for my children. I want them to see me looking after myself so that they understand the importance of looking after themselves. I want to be able to run and jump and play with them (and dare I say it - with my grandchildren if/when they arrive).
But here’s the problem with the life of a Father when it comes to fitness: you’ve got limited time, a body that’s taken a few knocks, and limited motivation in the opportunities you do have to exercise.
I cast about for options. I still train jiujitsu, but can’t and won’t make it to as many sessions as I used to while my children are young. I needed activities that were fun, effective, and that meshed with Dad life. I’ll write more about the others I found another time, but here’s one I want to talk about now. Flow Rope.
Flow Rope is literally twirling a rope around you. Think skipping, but without actually jumping over the rope. The rope can be heavy or light. It’s pretty simple.
Flow rope might be the most surprisingly effective tool you’re not using (yet). Here’s why:
(Before we begin - please let me be clear. I’m not a fitness trainer, health guru or Flow Rope expert. This is all written from the perspective of a Dad who is in relative good shape and wants to stay that way.)
1. Efficient, Not ExhaustinG
You don’t need to crush yourself to feel good. Ten focused minutes with a flow rope gives you a full-body reset — equal parts energising and calming.
Perfect for those windows between “I just changed a nappy” and “I have a Zoom call in 7 minutes.”
2. Keeps You Moving Well, Not Just Moving More
Flow rope improves how your body moves — not just how hard it works.
It blends mobility, strength, and coordination in a single session.
Think fewer clicks, more glide.
3. Undoes the ‘Dad Desk’ Posture
Most of us spend too much time hunched — over laptops, steering wheels, or small children.
Flow rope opens the shoulders and spine in ways that remind you what upright used to feel like.
4. Rhythmic = Regulating
There’s something about the rhythm that calms your nervous system.
It’s not just exercise — it’s nervous system hygiene.
Like mindfulness, minus the silence and awkward cushions.
5. Brain and Body in Sync
Flow rope is sneaky cognitive training.
You’re building coordination, timing, and spatial awareness — the kind that makes you sharper in workouts, parenting, and problem-solving.
6. Bonding, Not Just Bouncing
Kids love it.
You won’t have to drag them into exercise — they’ll be dragging you.
It’s movement that invites connection, not just reps.
7. Grows With You
Whether you’re rusty or athletic, stressed or energised, there’s a version of flow that fits.
It’s not about being good at it — it’s about getting into it.
If you’re looking for something that strengthens your body, sharpens your mind, and connects you with your kids — all without needing an hour, a gym, or equipment that takes over the garage — grab a rope and start flowing.
If you’re interested and want to know more, check out Nsima Inyang: How Rope Flow Transforms your Body and Movement.