A trampoline or rebounder is bouncing equipment that gives jumpers good exercise and fun. Jumping on a trampoline is called ‘trampolining’, and for a mini-trampoline or rebounder, it’s called ‘rebounding’.
Is jumping on the trampoline good exercise? Yes, trampolining is a full-body exercise that firms up your legs, arms, hips, thighs, stomach, etc. When you bounce on a rebounder or trampoline, g-force is produced that helps to burn lots of calories, improves balance, builds metabolism, stimulates energy, develops lymph flow, and many more. So, the benefits of trampoline exercise are limitless.
In this article, I’ll cover the important benefits of rebounding. Let’s know the benefits of trampoline workouts and discover the reason why you need one for home exercise.
Amazing Health Benefits of Rebounding and Trampolining
The trampoline provides versatile benefits to all classes of people. For your easy understanding, I’ve categorized the positive side effects of rebounding into several sections.
But, most of the rebounding benefits are universal. Here, I’ve classified it into different sections to grab your attention and teach you how versatile the benefits of the trampoline are.
[A] General Benefits of Trampoline Exercise
01. Efficient Exercise
Trampoline exercise is considered better than running, jogging, skipping rope, and many more. Of course, running, cycling, jogging, skipping rope, and swimming are some good forms of exercise. But trampoline is a far more efficient exercise compared to those workouts.
Studies show, that trampolining or rebounding for 10 minutes is more efficient than 30 minutes running or jogging, and 20 minutes cycling or swimming. That’s impressive, right!
Owning a trampoline or rebounder, you can enjoy an efficient workout. So, if you are wondering about trampoline vs jump rope or running or jogging, which is better, I highly recommend rebounding for its outstanding benefits.
02. Stimulate Energy
When you jump on the trampoline, lots of energy is generated in you due to g-force. As each cell of the body is stimulated so jumpers will get energy from inside to be active.
With intense rebounding the rate of the heart pumps accelerates rapidly hence blood circulation rises. This develops muscles of the cardiovascular system. Moreover, it improves metabolism. So, bouncers gain the energy to work hours after hours.
03. Aids Lymphatic Circulation
Trampoline helps to improve the lymph flow. The lymphatic system is an important component of our health that helps greatly to remove waste fluids and toxins from our bodies.
When you jump on the trampoline, the lymphatic system develops, hence the human body gains good protection from attacking new diseases. So, the benefits of rebounding for lymph drainage are really impressive.
04. Lots of Workouts
The trampoline is the right platform to practice numerous trampoline tricks like jumping, dropping, flipping, or other acrobatic activities. All of these provide great workouts as well as stimulate your skill.
Thus, jumpers acquire different athletic skills on one single trampoline. For example, you can practice versatile drops like seat drop, knee drop, front drop, backdrop, etc.
See Also: Tips to do flip on a trampoline
05. Low Impact Exercise
Most cardio workouts may lead to knees and ankles injuries, especially when you do these for long period. On the other hand, the trampoline is a low-impact workout. It can absorb lots of impacts to keep jumpers safe.
So there is almost zero chance of orthopedic injuries. Besides keeping lower body parts safe, the trampoline strengthens muscles, legs, pelvic floor, thighs, and spine.
06. Burns Lots of Calories
Typically, a trampoline burns more than 300 calories in an hour. But some competitive trampolines can burn up to 1000 calories per hour.
Due to lots of calories burned and the core temperature rises, jumpers get a quick result of losing their weight. So, a trampoline is a good option to acquire fitness.
07. Reduces Extra Pounds
Is Jumping on a trampoline good for weight loss? Many adults, even kids suffer from obesity. Fortunately, bouncing on a trampoline is helpful to reduce excessive body fat. If your kids want to be a gymnast or sportsman, he/she needs to be fit.
Trampoline helps greatly in this regard for burning extra calories equals to the fat of their body. Through vigorous exercise on the trampoline, it’s very easy to reduce unexpected weight rapidly. Read several rebounding success stories.
See Also: Rebounder for heavy person
08. Improves Responsiveness
Trampolining or rebounding improves the responsiveness of the brain to the vestibular apparatus situated in the inner ear. Thus, your sense of balance develops greatly.
09. Increases Endurance
Study shows, that if you do moderate-intensity rebound for 20 minutes a day three times, this will help to develop more mitochondria that will ultimately improve your endurance.
10. Increase Self-Confidence
Studies show that rebounding makes jumpers confident and positive mindset. So, jumpers start to believe that they can do anything.
See Also: Various kinds of trampolines
11. Improves Sleep Quality
If you are struggling to sleep well, trampolining might be a good remedy. As rebounding burns lots of energy and releases endorphins, thus your body needs enough relaxation to recover. Thus, you can get better sleep after rebounding.
12. Can Help You Quit Smoking
Different researches show those who bounce on trampolines daily can easily quit smoking. Also, rebounding helps reduce the extra weight that you have gained after stopping smoking.
13. Trampoline is Fun
You might hear, that the trampoline is fun. Besides exercise, jumpers can do a lot of fun there like water splashing, tenting, sleeping, partying with friends, and more. Thus, jumping on the trampoline helps your children to grow happily.
While you hit the trampoline bed, it pushes back upwards with the same force that gives good fun to them. They can also breathe fresh air, which is itself a good source of freshness and entertainment.
Bouncing on a trampoline provides not only physical benefits, but it plays a significant role in developing mental situations. Besides, a better fitness trampoline improves cognitive skills.
Through jumping, oxygen circulates in the brain continuously which makes kids more alert. This helps to be more positive, happier, and confident. All these stimulate to work with new motivation and make children smile.
If you don’t have enough space at home, then you can go trampoline parks with children have these trampoline benefits. Honestly speaking, there are many cheap trampoline parks near you.
[B] Trampoline Benefits for Kids
14. Develop Balance
If you want to make your child active, it’s important to improve their posture. Trampoline allows little athletes to jump and move repetitively, thus their center of gravity changes constantly.
So, jumpers need to balance with the new direction, thus they learn how to balance with center and bilateral movements. Thus, they learn to balance and coordinate well.
In the same way, it also improves motor skills for the kids. You might know NASA provides trampoline training to their trainee astronauts for this reason.
See Also: Trampoline age limit and safety rules
15. Develop Concentration
Jumping on a trampoline helps kids to concentrate on their work or study. Research has shown that bouncing 5 minutes before doing homework or studying makes children focused on their tasks.
In recent times, some schools have opened trampoline corners to improve kids’ engagement in learning. And that’s why a trampoline is called exer-learning (exercise + learning) equipment.
16. Even Growth for Children
As trampolines allow you to do safe exercise, thus it’ll be an ideal platform for your kids to grow better. While jumping on the trampoline, they breathe fresh air that helps their sound health.
Trampolining combines lots of fitness and mental growth, so children can grow well. Previous research show, that the trampoline is also good for the development of children.
See Also: Does trampoline help gaining height?
17. Make Kids Social
Trampolines improve kids’ social skills. Some children mightn’t show a good level of communication and social skills. But trampoline aids to improve these. While playing with other children, they try to adopt other kids’ gestures, postures, and conversation styles.
Trampoline allows playing several children to play together. While one plays inside others have to wait for their turn. This teaches them how to do things together.
It also increases their patience and communication skills in a great way. So, they can achieve better social and communication skills easily.
See Also: Is trapoline parks safe for kids?
18. Develops Management Skills
From the beginning of life, knowing the basics of time management is important. Kids can easily acquire this skill while playing on the trampoline.
Because, they have to manage their playtime, reading time, school time, sleep time, and more. So trampoline helps to be a good human being.
See Also: Kids games on mini trampoline
[C] Health Benefits of Trampoline Workouts for Adults
19. Improves Flexibility
Do you remember, when you had touched your toes last through bending the body? Maybe you forgot when your body got stiff or you lost your flexibility.
A gymnast must achieve maximum flexibility so that he/she can move his/her body freely. Such a fuller range of motion also reduces muscle pain or joint injury.
The good news is that you can improve flexibility at home no matter what your age or weight is. A trampoline mat can be used as a stretching surface like yoga or Pilates.
Doing the regular stretching for a couple of days, you will get a good outcome. And once a morning, you will discover, you are doing full stretching.
‘Static stretching’ is popular, but ‘dynamic stretching’ is also helpful. Static stretching involves holding around 30 seconds at stretching conditions and do repeatedly. But at first start with the warm-up bounces.
See Also: Perfect rebounder for adults
20. Strengthen Pelvic Floor
The pelvic floor is a crucial part of human anatomy. Women’s pelvic floor plays an important role than men’s. Pelvic floor muscles support the bowels and bladder and for women, this stimulates sexual health and supports the reproductive organs.
After childbirth, women’s pelvic muscles get weakened and they need to be strengthened for regular life. If you are concerned about pelvic floor muscle strengthening, rebounding or trampolining will help you a lot.
Pelvic floor strengthening technique through rebounding involves sitting down in a rebounder supporting your back with both hands, tilting backward slightly to tighten the lower abs, then bouncing up and down. These simple exercises strengthen the pelvic floor area easily.
21. Improves Your Sexual Health
If you experience erectile dysfunction (for men), you might know, how annoying this is for you and your partner. But, rebounding is a great way to lower the risk of man’s erectile dysfunction.
So, rebound daily and get the instant result, man! Rebounding is also helpful for women to develop their sexual arousal.
22. Reduces Menstrual Discomfort in Women
As rebounding detoxifies the imbalance of hormones and toxins, thus women get a better menstrual cycle than those who don’t rebound. So, if you are suffering from an irregular period, rebounding will be a great remedy for you.
See Also: Trampoline parks cost explained
23. Helps in Preventing and Eliminating Cancer
Trampolining increases the lymph flow, which is very effective to destroy cancerous cells. As the lymph fluid removes different harmful fluids of the body like bacteria and damaged cells, thus there is a lesser chance of having cancer.
24. Combats Varicose Veins
Trampoline bounce is a good way to get rid of varicose veins. Due to rebounding, circulation increases greatly thus the veins have to survive well, which eliminates the pain and inflammation of varicose veins.
[D] Benefits of Rebounding for Weight Loss
25. Metabolic Supporting Exercise
Cardio exercise is good for weight loss. But long periods of breathless cardio exercise may hinder metabolism as well as weight loss.
Luckily, trampolining allows breathing comfortably, thus it’s a metabolic supporting exercise, no matter how long you are exercising. There are different range in trampolines prices, but the quality one will give you better outcomes.
26. Improves Digestion and Elimination
The repetitive bounce on the trampoline or rebounder helps contract and elongation of muscles. For this reason, rebounding aids in cleaning the digestive tract easily. Thus, your digestion and elimination processes are improved greatly.
27. Increases Stamina to Keep You Going
Daily rebounding produces more neurotransmitters that help to increase your stamina. Increased stamina makes you active to work with full energy for long.
28. Lowers Elevated Cholesterol and Triglyceride Levels
Cholesterol and triglycerides are fatty substances called lipids. Both of them are closely related to weight. Those who want to control their weight must be lowering their cholesterol level.
29. Reduces Cellulite
Cellulite is a harmless skin condition that looks like ike dimpling or lumpy skin. The stagnant lymph system is one of the main reasons causes of cellulite.
As rebounding or trampolining increases lymph flow thus it helps to reduce cellulite. People who rebound daily will get positive outcomes within a few months.
30. Helps Maintaining Blood Sugar
Rebounding or trampolining helps greatly to control the blood sugar as well as improve the work of insulin. This can reduce the risk of type 2 diabetes and metabolic syndrome.
Even, if you’re already suffering from diabetes, rebounding will help you to manage your sugar level of blood.
Video: Trampoline and rebounder health benefits
31. Tightens Your Tummy
Rebounding allows doing lots of tricks and moves that tighten your body. Practicing core will strengthen your waist and tummy.
32. Prevents Emotional Eating
Rebounding stimulates good hormones that help to change your mood. So, people who tend to eat during an upset period get a positive impact from rebounding as it improves their mood.
[E] Rebounding Medical Benefits
33. Lowers Blood Pressure
Rebounding is a proven way to lessen blood pressure. The repetitive bounce will help to contract the muscles thus rhythmic compression of arteries and veins are taken place.
This results in easy blood flow through the body as well as back to the heart easily thus lowering the peripheral blood pressure.
Research conducted in 2016 proved that 18 overweight women got a significant decrease in both systolic and diastolic blood pressure after 12 weeks of rebounding.
34. Strengthens the Heart
In the United States, heart disease is the number one disease that causes death. Luckily, trampolining is good for your heart.
Rebounding aerobic exercise increases blood flow as well as heart pumping. Thus, it strengthens the muscles of the heart and lowers the resting heart rate.
35. Helps Circulate Oxygen to Tissues
Oxygen supply plays an important role in the function of every tissue and cell of the body. Without proper oxygen, some tissues and cells mightn’t work well, especially the heart, brain, and kidneys.
Luckily, trampolining is the right way to reach oxygen in every cell and tissue in the body.
36. Increases Lung Capacity
If you are diagnosed with bad lungs you might experience declining lung performance. This happens due to an imbalance of the used oxygen in the body and bringing oxygen to the cells.
Fortunately, rebounding ensures maximum blood circulation as well as improved lung work.
37. Gives Your Body an Increased G-Force
Jumping of trampoline and rebounder increases G-force hence improving your health and strengthening the musculoskeletal system.
38. Reduces Risk of Cancer
Aerobic exercise like rebounding helps greatly to reduce the risk of developing different variations of cancer. Studies show, that women who exercise regularly have almost 30 to 40 % lower risk of breast cancer.
Dr. Hans Gruenn talks about the health benefits of rebounding in an interview.
39. Has Anti-Inflammatory Effects
We’ve said earlier that trampoline improves lymphatic drainage that increases an anti-inflammatory effect on our body.
40. Improves the Endocrine System
Hormone imbalance might cause different diseases. Bouncing on a rebounder helps to balance the hormone thus you will get a healthy endocrine system.
41. Reduces Your Risk of Chronic Disease
Trampolining has great positive impacts on our body even if it can fight against chronic diseases. Rebounding improves heart health, and insulin sensitivity, as well as, decreases blood pressure and body fat.
These rebounding effects prevent type 2 diabetes, heart attack, cardiovascular disease, stroke, and even premature death.
42. Improves the Immune System
Due to increased lymph flow by rebounding, your immune system will be improved. So, don’t miss this mini-trampoline workout benefits.
43. Improves the Effects of Other Exercises
Different researches have proved that people who bounce on the rebounder for 30 seconds between each weight lift and continue it for 12 weeks will find more than 25 percent of muscles improvement than those who don’t rebound.
See Also: Can you do yoga on trampoline?
44. Fights Fatigue
Rebounding is an ideal way to reduce fatigue. But, you mightn’t get an overnight result. However, you’ll get a good outcome in the long run.
45. Reduces the Urge to Ruminate
Ruminating might be dangerous as it increases blood flow that might trigger repetitive stress. Jumping on a rebounder is very beneficial to reduce such problems.
46. Gives Antioxidant Protection
As trampoline increases blood flow thus your body keeps active. This provides antioxidant protection to your body thus keeping the internal structure unaffected and delaying the signs of aging.
[F] Benefits of Rebounding For Seniors
47. Better for Joints & Bone Strength
Repetitive jumping allows putting your bones under some stress. Such a small amount of stress in the bones will improve their density in the long run. It works just like a vaccine.
While you land on a trampoline bed, this makes twice the gravitational force. Moreover, when you jump on a trampoline, the mat will absorb almost 80% of the impact. So, joints will be safe from injuries.
This also keeps your bones healthy and protects against bone-related disorders like osteoporosis.
48. Arthritis Management
Trampolining helps to lessen the pain and stiffness that the seniors face frequently. As rebounding lubricates the joints, thus you feel better.
49. Helps You Live Longer
Everyone wants to live long happily with family. Recent research shows that moderate exercise of 150 minutes per week increases your lifespan by 3.4 years.
See Also: Super bouncy trampolines
50. Reduces the Risk of Falls
The rebounder is a proven way to develop balance along with muscle strengthening. For this reason, the risk of falling is reduced greatly.
51. Improves Memory
Rebounding or trampolining increases blood circulation in the brain. This activity boosts brain function as well as memory for seniors.
52. Reverses the Impact of Life-Long Stress
Research has shown, that rebounding 30 minutes every day emits dopamine, serotonin, and norepinephrine chemicals that help to calm down the brain and decrease tension. Trampolining works on a cellular level that reduces stress on elderly people.
53. Prevents Edema
If blood pools in the vein, this might be a reason for chronic edema. But, trampolining can help to decrease edema.
54. Improves Gastrointestinal Discomfort
Many elderly people suffer from slow digestion and gastrointestinal problems. Rebounding is a proven way to diminish such issues.
See Also: How to avoid trampoline static shock?
55. Reduces Risk of Developing Dementia
Studies show people who live a sedentary lifestyle have a high risk of dementia in their later years. But, the seniors who rebound are less likely to grow dementia.
56. Helps Rehabilitate Existing Heart Problems
Rebounding helps gentle circulation for seniors. So, if you are suffering from heart disease, this will be a great way to recover slowly.
57. Encourages Collateral Circulation
Collateral circulation is the alternate circulation pathway nearby the blood vessel. It’s very important for seniors, especially those who are diagnosed with blocked arteries or veins that might cause strokes. Rebonding helps such collateral circulation.
58. Slows Muscle Atrophy
Muscle atrophy is another common problem in the aging process. Fortunately, the trampoline slows down the process.
59. Improves Posture
In general, curvature grows on the spine in aged people. Rebounding helps to keep proper alignment of the spine as well as perfect posture.
60. Offers Pain Relief
Several pains grow with age like headache, neck pain, and back pain. The good news is that trampolining helps to reduce such issues.
61. Helps Maintain Independence
Most elderly people want functional independence. Fortunately, people who rebound daily for 30 minutes can accomplish this easily.
[G] Benefits of Trampoline for Autism & Special Needs
62. Improves Balance, Coordination, and Motor Skills
Many autistic children struggle with balance, coordination, and motor skills. But recent studies have shown, that trampoline jumping is a great way to overcome such obstacles.
When kids jump and play on a trampoline, balance, coordination, gross motor skills, as well as fine motor skills, are improved to a great extent. Eating, writing, using electronics, doing up buttons, tying shoelaces, etc are fine motor skills.
Metabolism develops through trampolining due to jumping along with and against the gravitational forces. So autistic kids become stronger and can do work more confidently.
See Also: Trampoline for autism and special needs
63. Develops Sensory Skills
Rebounding helps develop sensory skills. Children with sensory needs and ADHD usually don’t have a proper response between body and brain.
But trampoline increases heart pump rate as well as blood circulation that triggers sensory cells of the body. Thus, kids can respond to their surroundings quickly and flawlessly.
Besides brain development, children gain other sensory improvements such as touch, sight, sound, and smell. That’s why therapists consider trampolines as one of the best ways to improve ASD children’s conditions.
Trampolining helps to remove internal body toxins. The lymphatic system is a major circulatory system of our body that is made up of large extracellular molecules (lymph), tissue fluids, and cells.
When one jumps on a large trampoline like 12, 14, and 15 ft trmpolines or rebounders, the lymphatic system starts to drain fluid that detoxifies and removes the waste and harmful fluids from our body. So, whoever suffers from excessive toxins in the body, gets relief easily through trampoline bouncing.
65. Reduce Stress and Anxiety
Trampoline therapy reduces stress. Kids with autism spectrum disorders (ASD) often undergo stress and anxiety. But hormonal improvement takes place through trampoline jumping. This also develops confidence thus reducing stress whilst making autistic kids calm down.
Unbalanced hormones may lead to stress. Several symptoms that may develop due to low or high hormones are weight gain, unusual spots on the skin, stress, low energy, and so on.
For your information, hormones are produced in the glands of the endocrine system. And glands spread all over the body. But regular trampolining helps to minimize the excess hormones. Through such hormonal balance, kids feel relaxed.
So, after reading the article, you will agree with us that trampoline has great benefits for kids to elderly people. Rebounding will be a great way to help you live a healthy life.
I believe after knowing the abundant benefits of trampoline exercise, you won’t miss this lovely exercise equipment. Also, share the article with your friend. Happy rebounding!
Rebecca is a fitness nerd and mother. She was inspired to get into the world of trampolining and rebounding by her husband Robert, who is a well-respected trainer and expert in the field. Now she instructs children, mothers, and teens the basic trampolining and rebounding tricks.
Rebecca is also a passionate blogger, sharing her knowledge and experiences with others in the hope of encouraging them to give trampolining and rebounding a try.