Rebounding or mini-trampolining is a fun form of exercise which almost everyone can benefit from because it can be low impact or high impact yet provides a surprisingly long list of health benefits!
I love it because it’s so versatile and you can do it in the house or garden for only a few minutes a day to feel – PLUS the whole family can have a go – kids, parents, even grandparents!
Studies by NASA carried out in the 70’s and 80’s on rebounding were done to help understand gravity and its effects on exercise. In 1980, The Journal of Applied Physiology reported that there seems to be more balance of pressure or force, known as G-force when using a trampoline believed to boost our health (1)
In another study reported by the U.S. National Library of Medicine, they found that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women (2).
Main health benefits of rebounding
There are many proven health benefits of exercising, however here are a few of my favourites specifically relating to rebounding…
Supports joint health and is considered a safe form of exercise – Pressure is more evenly distributed especially in the ankle, knee, hip and back compared to higher impact exercise such as running (1) – thus considered safer and results in less injuries. Rebounding could provide an exercise option for people with existing health conditions, at risk, unfit or overweight individuals.
Improves Cardiovascular Development – rebounding can increase oxygen uptake due to gravity changes that occur during rebounding. In effect, you get more positive impact of this exercise compared to running. This allow participants to perform for longer periods of time and gain more from the other positive aspects of rebounding! One study on the uptake of oxygen with children with cystic fibrosis showed maximum oxygen uptake improved! (3)
Improved immune system function due to improved lymph fluid circulation - Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colourless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull (1).
Improved Detoxification of organs/tissues/cells (1)
Weight loss – thought to occur due to burning of calories, detoxification (1) and improved oxygenation (3) effect
Helps with balance (2)
Improved physical strength and muscular development – rebounding is believed to improve core muscle strength and is considered a ‘whole body workout’!
Its fun and versatile – who doesn’t like to bounce! There is also evidence to suggest rebounding exercise programmes may be less monotonous than other forms of exercise! (3).
Which rebounder should I buy?
There are several rebounders or mini-trampolines on the market. Look for one that:
is made from bungees rather than springs for durability and experience (noise)
has folding legs or even folds in half for easy storage
has a mat size of at least 102 cm wide (ideally 114 cms) for safety and comfort
If you are concerned about safety, consider one with arms
Check out this article on purchasing a rebounder by leading rebounding experts Juice Master: https://juicemaster.com/juicy-info/which-rebounder-is-best/
Which rebound workout or exercise is right for me?
This will depend on the person using the rebounder. If you are concerned about your health and the effects or safety of rebounding, I recommend you consult your health care professional. Otherwise check out these great tutorial and workout videos by Jason Vale from Juice Master available for £0.99 at Vimeo!: https://vimeo.com/ondemand/bouncefit
You can download the videos onto your ipad or PC and work your way up to the more advanced programmes.
How often and for how long should I rebound to feel the health benefits mentioned?
Most studies have reported significant and measurable results in a matter of weeks and for around 20 minutes, 3 times a week. If you’re healthy and active, we recommend you watch the videos mentioned and follow the advice provided there.
My experience of rebounding
I have been rebounding on and off for around 4 years now and I do the medium level workout first thing in the morning and with warm up and cool down, it only takes me 20 minutes. I try and do this every day but realistically, I probably do it on average 4 times a week. I sometimes stop rebounding for no apparent reason (usually after a period away from home) but I notice my body shape changing when I do... Once a start rebounding again, I notice my energy levels rise, I get less fluid build up on my belly, thighs and arms and my weight drops. I also notice my back aches less when I’m working – amongst many things I do, I trim horses hooves! My 66 year old mum rebounds too – she claims it helps keep her fit and active and doesn’t experience any side effects from rebounding!
Rebounding has our approval!
To summarise, we highly recommend rebounding as a form of exercise which is fun, versatile and appropriate for the majority of the population! In my opinion it has serious potential to help promote your well-being and boost resilience and not only improve quality of life but longevity!
(1): Changes observed in lymphocyte behavior during gravitational unloading - https://www.ncbi.nlm.nih.gov/pubmed/11537173
(2): Effect of different types of exercise on postural balance in elderly women: a randomized controlled trial - https://europepmc.org/article/med/25239512
(3): Effect of daily short bouts of trampoline exercise during 8 weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis - https://europepmc.org/article/med/3360541
Have a go at rebounding - let us know how you get on! If you have any questions or would like to schedule a free 30 minute consult - please contact us online here or by phone: 07766 772245, or by email: email@example.com
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Until next time, stay well!
Beccy Smith CEO & Founder
HeartMath Licensed Coach & Wellness Consultant
Holistic Reflections CIC
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