Health Benefits of Exercising on a Trampoline – Cleveland Clinic

Jump on it! Jump on it! Jump on a trampoline, that is, if you want some serious health benefits disguised in a very fun and bouncy workout.

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Exercise Coordinator Lori Lyons, MBA, AFAA, CWA, explains how you can improve your health by training on trampolines.

Is jumping on a trampoline good for you?

It all depends on what type of trampoline we are talking about.

As a child, you might have enjoyed bouncing on those giant trampolines, the dangerous kind that terrified your parents. These trampolines are associated with so many injuries that the American Academy of Pediatrics says they should only be used by supervised athletes training for a sport, such as gymnastics or diving.

But for adults, exercising on a mini indoor trampoline is both safe and beneficial for your health. These smaller versions, called rebounders, are specially designed for individual workouts.

“The rebounds are low on the ground, which gives you more stability and reduces the risk of you flying off mid-jump,” says Lyons.

Benefits of trampoline training

Rebounding (jumping on a rebounder) is a full body workout that has an impact – you guessed it – all over your body. Here are some of the known health benefits of jumping on a mini trampoline.

1. Builds strength

Unlike targeted training, jumping requires the use of multiple muscles. “When you jump, you’re using all of your body’s momentum, forcing all of your different muscles to work simultaneously,” Lyons explains.

It all works from top to bottom, from your abs and glutes to the muscles of the legs and back, building a strong core and beyond.

2. Improves bone density

“As we get older our bones become more fragile and it is very important to start doing exercises that will improve our bone density,” says Lyons.

A study found that competitive trampolinists had higher bone density in the hip and spine than their peers. Of course, most people aren’t competitive trampolinists, but the data suggests that a regular trampoline can help strengthen your bones, lowering your chances of osteoporosis.

3. Improves your balance

Speaking of bone density: As we age, we are prone to a decrease in bone density, which can increase the risk of injury during a fall. Corn a study found that 14 weeks of mini-trampoline exercise increased the ability of older people to regain their balance before falling by about 35%.

“Bounce is associated with better balance, coordination and motor skills, which can be especially important for people at risk of falling,” Lyons explains.

4. Good for your heart

“Cardio activity strengthens heart muscles and decreases the amount of work your body has to do to pump blood,” Lyons explains. This can reduce your:

All of these are, of course, great news for your overall heart health.

5. Relieves stress

There may be something about the expression “jump for joy”. Exercise, in general, is associated with stress relief because it releases endorphins, natural substances that help you feel better and maintain a positive attitude.

Rebound is specifically associated with stress relief because of the unique impact it has on your body.

“Jumping causes you to contract and relax your muscles a few times, which is good for your circulation,” Lyons explains. “Then when you’re done jumping, your muscles are loose and relaxed. “

Introduction to mini-trampoline training

Ready to jump on it? Here are some tips for rebound beginners:

  • Maintain your balance: If you’re worried about slipping on the rebound, try jumping barefoot or with a pair of grippy socks, which will help stabilize you.
  • Start with the basics: “Simple but impactful movements like show jumps and jogging in place can help you get acclimated to the mini-trampoline,” says Lyons.
  • Find a class: Depending on where you live, you may be able to take an in-person group fitness class, sometimes listed as a mini-trampoline or rebound class.
  • Keep it out of the reach of children: Like large outdoor trampolines, even small rebounders can be a hazard to children, especially those under the age of 6, so store your gear in an area where toddlers cannot access it.

If you have any concerns about your ability to use a rebounder or its impact on your body, be sure to consult your doctor before you begin.


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Richard V. Johnson