The Health Benefits Of Rebounding On A Mini Trampoline

Do you like jumping on a trampoline? Check out these health benefits of rebounding on a mini trampoline, including detox and stronger bones.
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Last Updated on June 6, 2021 by Lori Geurin

What’s airborne and wears a big smile? You…jumping on a mini trampoline! Corny jokes aside, rebounding is one of the healthiest (and most fun) activities you can do. It improves lymph flow, is easy on the joints, increases strength and bone mass, and is great for detoxing.

The NASA Rebounding Study

Astronauts lose muscle and bone mass in space due to the weightlessness they experience in the zero-gravity environment. NASA was looking for an exercise that would help astronauts regain bone and muscle mass. As you probably know, weight-bearing exercise increases bone mass.

In 1980 NASA studied the benefits of rebounding. They learned it is a highly effective weight-bearing exercise which is easy on the skeletal system and joints.

When rebounding the pressure, or G-force, is more evenly distributed throughout the body. In contrast, when you’re running almost all of the pressure is at the ankles, which can lead to injuries. These findings were recorded in The Journal Of Applied Physiology.

And more good news for those of you who despise running — NASA’s research showed that rebounding can be twice as effective as running on a treadmill! (1)

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Before we get into the benefits I wanted to share this amazing offer from Find Your Trainer (FYT) for Two Weeks of Personal Training for FREE! Your certified trainer personalizes each workout for your goals, body, lifestyle, location, and equipment. Best of all, you can work out anywhere you want – your home, outside, or the gym.

Benefits Of Rebounding

1. Improves balance

In a study of elderly women, significant improvements in postural balance were recorded after the women completed trampoline workouts for 12 weeks. (2).

2. Relieves stress

Turn on some upbeat jams and jump your worries away! Once your blood starts pumping you’ll forget about your to-do list.

Related: 10 Ways To Relieve Stress And Anxiety

3. Circulates oxygen to the tissues

Oxygen is vital for survival and strengthens our cells.

In one study, participants jumping on a trampoline showed increased oxygen uptake. Because of gravity changes that take place when rebounding, more oxygen is able to get to the cells. (3)

4. Improves lymphatic circulation and detoxification

Our lymph system is in charge of moving the “junk” out of our bodies.  And exercise encourages this full-body detox.

The up-down movement of rebounding is one of the best ways to increase lymph flow, helping move toxins out.

Many holistic doctors recommend it for their patients. You can read more about the lymph system here.

Here are 100+ fitness motivation quotes to inspire you.

5. Improves the resting metabolic rate

As your muscles grow stronger, your body burns more energy when it is at rest. This can help if you’re trying to lose weight.

6. Strengthens the heart and other muscles

Rebounding provides cardiovascular benefits and strengthens the heart muscle.

According to James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), jumping offers many benefits to other muscles as well:

Rebounding allows the muscles to go through the full range of motion at equal force. It helps people learn to shift their weight properly and to be aware of body positions and balance.

7. Increases bone mass

As I mentioned above, the NASA study showed astronauts returning from space had improvements in bone density after doing rebounding workouts.

8. Strengthens the immune system

The rebounding movement stimulates the body’s immune system due to the increased G-force.

The immune cells include the macrophages and T-lymphocytes. Their job is to rid the body of harmful bacteria, viruses and cancer cells.

How To Do A Rebounding Workout

If you’re just starting out, I suggest taking it slow. Rather than jumping too high, you can start with small bounces, keeping your feet in contact with the trampoline or mini trampoline.

As you get used to the feeling of being on the trampoline you can jump a little higher, increase the intensity, or try a variety of different moves such as high knees, jumping jacks, and trampoline squats. But if you like to keep it simple, feel free to do a basic bounce.

Rebounding 5-15 minutes a day is a great way to detox your body.

Summary – Benefits Of Rebounding

Rebounding on a mini trampoline has some pretty impressive health benefits. These include increased muscle and bone mass, enhanced digestion, detox, and lymph drainage.

Purchasing a mini trampoline is a small investment. I bought mine through Amazon.com and it only cost $27.22 (with Prime shipping). I’m really happy with it.


 Do you own a trampoline?

Can you think of more benefits to add to this list?


If you enjoyed this article, be sure to check out:

Here’s a beginner’s rebounding workout you might like to try.

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