Rebounding Exercises: The Secret to Improved Health and Fitness?

Bouncing on a mini trampoline or rebound exercises might remind you of fun times from childhood. But trampolines can still be enjoyable and useful today. They are gaining popularity as an addition to workout routines that involve jumping up and down on an elastic surface, which makes them flexible, easy to do, and fun. For more information on rebounding exercises and their benefits for health and wellness, this article provides expert insights along with details on various brands offering rebounders and their prices.

What is rebounding?

Rebounding is an exercise on a mini-trampoline or rebounder, where you jump up and down using the trampoline's bounce. The first trampoline was introduced by George Nissen in 1936 and later licensed in 1945. Recently, trampoline jumping has gained fame as a form of entertaining physical activity. Bouncing on a mini-trampoline uses a stretchy surface with springs providing low impact, which may help lower the risk of potential injuries from repeated movements.

A 1980 study by the National Aeronautics and Space Administration (NASA) concluded that trampoline jumping provides greater biomechanical effects than running, which may help prevent muscle weakening while putting less strain on the heart, lungs, and joints. Unlike other exercises, rebounding uses gravity to support the exercise with less effort. It’s a low-force, full-body workout that supports physical health and may offer many potential benefits.

Several health claims are being made on social media about rebounding exercises and their impact on strengthening the lymphatic system for overall cellular and immune health. In an Instagram video, wellness coach Dr. Barbara O'Neill explains the benefits of rebounding on a mini-trampoline. But are all of these claims factual? In this guide, we'll go through each one with scientific evidence.

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The mechanics of rebounding

As a full-body exercise, rebounding engages every part of the body, increasing the overall energy expenditure. When you jump on a rebounder trampoline, the surface stretches and quickly returns to its original shape, pushing you up again. The elastic force is the reason for this bouncing effect.

It absorbs some impact force on the trampoline surface, which causes less stress on the joints than other high-impact activities, including running. Several types of rebounders are designed for different needs and preferences.

• Standard rebounders. These are the mini-trampolines used for general fitness and cardio exercises.
• Folding rebounders. These rebounders can be folded for easy storage and portability.
• Bungee rebounders. These use bungee cords instead of metal springs for a smooth, quiet bounce. They tend to be easier on the joints.
• Bar-rebounders. With a stability bar or handle on, these are ideal for beginners or those needing extra balance support.
• Spring-based rebounders. These are the traditional ones with metal springs that provide a firmer bounce. While they are more durable, they tend to be noisier and also cause a higher impact on the user's joints.

Safety gear for rebounding includes non-slip socks or shoes to prevent slipping and protective mats around the trampoline to cushion potential falls. Some trampolines also come with padding on the edges to avoid injuries from the springs or frame.

Potential health benefits of rebounding

Rebounding exercises are becoming popular because they are easy on the joints and efficient in terms of time, cost, and energy. Several studies have been conducted to show its potential positive effects on supporting cardiovascular health, joint health, and even mental health.

Cardiovascular health

According to the World Health Organization, being physically active may help reduce the risk of cardiovascular diseases and other chronic health conditions in adults.

A 2018 experimental study concluded that the mini trampoline is a useful tool for making stationary running exercises more effective, leading to potential heart health benefits.

This study examined how people's metabolism and heart reacted when they played a stationary running exergame (EXG) with and without a mini trampoline. Nineteen healthy adults participated, and the results showed that using the mini trampoline made the exercise more intense than just using the EXG.

Rebounding, a light aerobic exercise, can be one way to stay active and improve your activity levels. It is a low-impact cardio exercise, unlike cycling or running, which can pressure your heart. Rebounding can be done at home or in an open space, making it easier to practice more regularly for potential physical health benefits.

Impact on the lymphatic system

The lymphatic system in our bodies helps with fluid balance and the immune system support. It moves fluid (lymph) from tissues back into the venous blood circulation and holds immune cells in the lymph nodes to trap pathogens.

While there are associations that physical exercise is linked to activating the lymphatic system, one study tested a new exercise program called "The Optimal Lymph Flow for Heart Failure" to help Chinese patients with heart failure manage fluid buildup. Sixty-six patients were divided into two groups: one group did exercises like deep breathing, muscle tightening, and large muscle exercises for fluid management, and the other group received only regular care. The exercises were performed for four weeks. The results showed that the exercise program reduced fluid symptoms and improved physical function compared to regular care alone.

However, further research is needed to confirm the benefits of rebounding exercises. The claim that our lymphatic system lacks a pump or the ability to move lymph fluid and that jumping on a trampoline helps remove toxins from the body is not scientifically supported.

Although the lymphatic system doesn't have a pump, that doesn't mean specific physical activities like trampolining are necessary to function correctly. Our lymphatic system, liver, skin, digestive system, and kidneys function to remove waste from our bodies.

So, how does the lymphatic system move lymph through the body without a pump like the heart in the cardiovascular system? Well, the answer lies in the action of our skeletal muscles, breathing movements, and the contraction of the vessel walls. The cells that line the lymphatic vessels are overlapping, somewhat like one-way valves. These valves let the fluid in but stop it from flowing back out when enough pressure builds up. Therefore, there’s no pump needed!

Bone density and joint health

According to a study published in the Journal of Clinical Interventions in Aging, 40 participants aged 56–83 were divided into two groups. One group of 20 (intervention group, average age 69.6) exercised on a mini-trampoline twice a week for 12 weeks. The other group of 20 (control group, average age 67.4) received only regular osteopenia management guidelines. The trampoline sessions lasted 45–60 minutes, including balance, strength, and jumping exercises.

The results concluded that the 12-week trampoline exercises helped to improve balance and overall strength and reduce the fear of falling in people with osteopenia. Osteopenia is a condition where bones are weaker than normal, increasing the risk of fractures and osteoporosis. Therefore, rebounding might be helpful for people with weaker bones to have some type of exercise, thus contributing to the prevention of osteoporosis.

Another small study concluded that both rebound and weight-supported exercises improve joint movement and quality of life in Parkinson's patients. However, rebound exercises led to greater improvements in these areas.

Studies on specific health conditions and the impact of rebound exercises on joint and bone health are still limited, therefore, more detailed research is needed.

Weight loss and metabolism

Doctors and fitness experts recommend physical exercises for proper energy expenditure and weight management. Jumping on a trampoline, alongside other healthy lifestyle practices, may contribute to weight loss and support metabolism.

A 2021 review article looked at how rebounding affects overweight and obese people. It included three studies with 136 participants. All studies involved participants performing supervised mini-trampoline rebounding exercises for several weeks.

The exercises lasted 12 weeks in two studies, while in one study, they lasted only four weeks. Participants in all the studies exercised three times a week for at least 30 minutes each time, and some included extra activities.

The results showed that rebounding helps lower the Body Mass Index (BMI), blood pressure, and blood sugar levels while improving quality of life. The review concluded that rebounding can be an exercise option for managing weight and improving overall health.

Mental health and well-being

While rebounding may offer potential physical benefits, it may also help support mental health. Physical activities like running are associated with the reduction of anxiety-like symptoms, and trampoline workouts may be just as effective. Research shows that rebounding exercises as enjoyable activities may have positive effects on mental well-being.

Lack of physical activity is linked to higher rates of mental health issues. People who train regularly are less likely to suffer from mental health conditions or chronic stress. Exercise may affect certain brain chemicals important for managing stress-related conditions. Rebounding, therefore, can be a natural way to maintain your mental health and well-being.

Is rebounding ideal for seniors?

Dr. Milica McDowell, a physiotherapist and Vice President of Operations at Gait Happens, spoke with Healthnews about the safety of rebounding on a trampoline for seniors.

She reports that rebounding exercises are safe for seniors if they do not have a history of falls, dizziness, balance issues, vertigo, disc injuries, degenerative disc disease, ankle sprains, or urinary incontinence. She adds, emphasizing safety tips,

Always choose a rebounder with a handrail for safety, and either do the exercises barefoot (which is ideal) or in very flat, non-cushioned shoes. Avoid wearing thickly cushioned shoes like Hokas.

Dr. Milica McDowell

While trampoline exercises are gentle on the joints, they can pose a fall risk for older adults. Therefore, seniors with mobility or coordination issues should avoid them, as severe injuries could lead to long-term disability.

How to get started with rebounding

If you're new to rebounding, begin with a small trampoline and do gentle jumps with your knees and hips slightly bent to maintain balance. Start slowly and gradually increase to more challenging exercises, like high knees, lunges, or split jumps.

Choosing the right rebounder

When buying a rebounder, consider its quality, its weight capacity, and whether it uses bungees or springs. Since you'll be jumping on it regularly, ensure it’s strong and built to last.

Here are some features to look for before buying.

• Size. Make sure it's the right size for the space and your needs. Smaller rebounders would work great in areas with limited space, while bigger ones give more room for movement.
• Durability. The rebounder should be strong, solid, and have a high-quality mat. Check the weight limit and construction material.
• Safety. It's very important to choose a rebounder with a solid frame and a non-slip mat. Safety features such as a handrail or enclosure net may provide additional support and can prevent falls.

Rebounders come in various prices, ranging from as low as $49 (for toddlers) to up to $500.

Incorporating rebounding into your fitness routine

The CDC recommends that adults get 150 minutes of moderate exercise each week for health maintenance. This can be 22–30 minutes a day, five days a week, or 75 minutes of intense exercise, including some rebounding exercise. You can also combine rebounding with other exercises, like strength training or cardio, and aim for 3–4 sessions weekly to meet the overall physical activity recommendations.

Dr. McDowell advises to ensure the trampoline is set up securely. Once you feel comfortable, you can gradually increase the intensity.

Rebounding should complement other strength or resistance exercises. It shouldn’t replace movements like squats, planks, or sit-ups (if possible). It can also be a great addition to a walking program or used as a warm-up before activities like pickleball, dancing, or biking!

Dr. Milica McDowell

For women with osteoporosis, Dr. McDowell suggests that the severity of osteoporosis varies, so it's essential to consult with your doctor. However, if you experience back pain after rebounding, she recommends:

• Taking longer breaks between sessions, such as 2–3 rest days.
• Reducing bounce height by focusing on pulling rather than jumping.
• Bracing your core by gently pushing your belly out to about 10–20% of maximum contraction.

Overcoming common challenges

If you feel dizzy or unbalanced, consider using a rebounder with a handrail and starting with gentle exercises. Setting small goals and adding rebounding to other fun activities will keep you motivated to continue. Also, don’t forget to complement your workouts with a healthy and balanced diet and proper hydration, as rebounding alone may not bring the desired results.

Final word

Rebounding exercises on a rebounder trampoline offer many potential health benefits. This low-impact workout is gentle on the joints while providing cardio exercise. It may support bone health and is suitable for senior fitness unless they have mobility or coordination issues. Rebounding can be helpful for those who stay indoors mostly to maintain their fitness. It can easily be combined with other workouts and might benefit physical and mental well-being.