Orthopedic Specialists

Rebounding – Another Exercise Option 

March 5, 2019

Another exercise option gaining popularity is rebounding, and not with a basketball! Rebounding is most commonly done on a mini trampoline that can be done inside or outside, although some rebounding can also be done on a large trampoline. It is basically jumping on a trampoline, small jumps or large jumps, exercise jumps like jumping jacks, walking or running. The level of activity is up to the individual and their physical condition. Like most exercises, you start out fairly simple and gradually can build up your length of time and type of exercises you perform on the rebounder.  

There are three types of exercises you can do to get the rebounding benefits:

  1. Aerobic Bouncing Rebounding Exercise
    This is an active rebounding workout that involves jumping jacks, twisting, dancing, running in place, jumping on one leg and any other fun moves that you can think of. These are more high-intensity exercises to get your blood flowing and your heart pumping.
  2. The Rebounding “Health” Bounce Exercise
    This exercise involves gently bouncing up and down on your trampoline without lifting your feet off the mat.  This low-impact and effective move helps increase the flow of your lymphatic system.  This is easy to do for a longer period of time while watching TV or even a movie. 
  3. The Rebounding “Strength” Bounce Exercise
    This rebounder bounce involves jumping as high as you can.  This helps to strengthen your muscles, improves your balance, and moves your lymphatic system the most.  This is the most difficult type of rebounding, which you would eventually work up to if it is within your physical level. 

Rebounding is unique as it uses both acceleration and deceleration to work on every cell of your body in a distinctive way.  Several actions happen as you do rebounding.  First, you accelerate as you bounce up.  Then, there is an instant of weightless pause at the top before you decelerate at an increased G-force back to the mat.  After your impact, you repeat this rebounding sequence. All you need is the mini trampoline and the space to put it. Do your research before purchasing a rebounder and make sure it is well made. 

Some of the specific benefits of rebounding include:

  1. Anti-inflammatory effects.  Rebounding efficiently stimulates and helps lymphatic drainage which has anti-inflammatory effects on your body. 
  2. Arthritis Management. This type of exercise helps lubricate the joints and reduce the pain and stiffness that comes along with this disease.  
  3. Increase bone density.  Rebounding can help seniors increase their bone strength and reduce the risk of developing osteoporosis women and one in five men will break a bone because of osteoporosis. 
  4. Reduces the risk of falls. Rebounding helps improve balance and muscle-strengthening which can help prevent falls. 
  5. Slows muscle atrophy.  Rebounding helps slow down the inevitable muscle atrophy in the aging process. 
  6. Easy on the joints.  Rebounding has much less impact on joints and soft tissues than other exercises. 
  7. Fun and portable.  Rebounding can be done anywhere you are and it is fun.  Fun exercise means more consistent exercise and more benefits from that exercise!  

As always, check with your provider before starting any new exercise program. There are also safety concerns with children and trampolines. Make sure you are in attendance should any children use your trampoline and go over the rules with them prior to use.  

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