Sometimes it really is a wonderful world. Especially when serendipity dictates that many things we enjoy are actually good for us! For example, butter. And salt. And bouncy houses.
I’m sure I’m not the only one who attends grocery store grand openings solely for the opportunity to jump in the rented bouncy house. And I’m probably not the only one who gets unreasonably excited when a friend’s/relatives house has one of those huge trampolines in the backyard.
Fortunately, rebounding, a.k.a bouncing on a trampoline, provides unique health benefits as well as a fun workout.
The benefits of rebounding
Full-body detox
The lymphatic system, commonly summarized as the “garbage disposal of the body,” relies completely on our conscious movement. Unlike the cardiovascular system with the heart automatically pumping fluid, the lymph system relies on our body movements as a pump.
Movement turns on the garbage disposal – without movement that forces the lymphatic fluid to drain, toxins collect stagnantly in the lymph instead of leaving the body. Any type of exercise, such as walking, weight lifting or swimming, helps flush toxins in the lymph.
But rebounding is by far the most effective movement therapy for increasing lymph flow and draining toxins from the body. Many natural health practitioners recommend daily rebounding as a gentle detox technique or weight loss aid (more on that below). Due to the up-down movement, lymphatic fluid is forced to flow and flush toxins.
Supports bone and joint health
NASA uses rebounding to help astronauts regain the bone density they lost when in space (due to the lack of gravity). A study done by NASA in 1980 supports the use of rebounding in remineralizing bones. Rebounding belongs in the routine of those with osteoporosis.
Rebounding also offers joint-friendly exercise without the impact of exercising on hard surfaces.
Cellulite Reduction
I actually hesitated writing this point. In our photoshopped, appearance-obsessed world, advertisers lead us to believe that cellulite is gross and unwomanly. Well, guess what: cellulite is totally womanly – after all, most women have cellulite! I don’t think it is a healthy thing to obsess about or try to eliminate completely.
With that said, cellulite is frequently due to a stagnant, toxic lymph system. By supporting lymphatic flow in the butt and thighs, rebounding can improve one of the root causes of non-hereditary cellulite. Often, women see a reduction in cellulite after regular rebounding for a few months.
Fun weight loss
Long bouts of cardio exercise can actually backfire in weight loss attempts, since prolonged periods of “breathless” exercise can lower your metabolism (this book explains the best exercises to support metabolism). Metabolic-supporting exercise is key to weight loss, however, and that is where rebounding comes in.
If you rebound at a moderate pace, so you can still breathe comfortably, it gets you moving without stressing your metabolism. Also, the gentle detox encourages fat loss.
Improved balance and posture
Another benefit of rebounding? You automatically improve your posture, engage your abs, and practice your balance when you are bouncing. By regularly rebounding, you carry these improved habits off the trampoline.
Supports the cardiovascular system
The benefits of rebounding include the cardiovascular system. First, just as rebounding supports lymph circulation, it supports the circulation of blood. Rebounding decreases blood pooling in veins to improve chronic edema and rebounding can even lower blood pressure by aiding blood circulation.
Improves the endocrine and immune systems
Rebounding is one of the supportive therapies I recommend in my book Quit PMS: End your menstrual misery. Since detoxing excess hormones and toxins is key a healthy endocrine system, I recommend rebounding to anyone with hormone imbalance.
Rebounding improves the immune system by increasing the action of red bone marrow and supports tissue repair.
How to start rebounding today
What you need
Any trampoline suffices. Since my budget is tight, I got the this very affordable mini rebounder, it was about $40 on Amazon. I’m pretty happy with it… it’s a bit squeaky and it required three people and a bit of wresting to put together. For a bigger investment, you can get a higher quality rebounder with bells and whistles like an exercise DVD and balance bar.
What to wear
This is important: do not wear tight or constricting clothes. Yes, bits of extra will jiggle. That is SUPPOSED to happen. The more jiggle, the more your lymph system is flushing out those toxins! So put on some fun music, step away from the mirror, and have fun rebounding.
What to do
Tailor your rebounding sessions to your unique situation. I recommend a moderate pace, so you are breathing slightly faster but not uncomfortably. Your feet don’t even need to leave the trampoline, you can just bounce up and down by bending your knees.
For detox support, rebound for at least 15 minutes daily. Try three five-minute sessions throughout the day. For weight loss support, rebound for 15-20 minutes at moderate intensity in one period, at least three times per week. Don’t rebound right after eating or drinking.
Recommended Rebounders
A simple, budget-friendly version A higher quality rebounder with included extras
Do you have a trampoline? Do you regularly rebound?
Sources: The Seven Day Detox Miracle, http://rebound-air.com/best_rebounding_33_ways.htm, http://www.extremehealthradio.com/5-benefits-of-rebounding-and-why-you-should-start-rebounding-today/
I have multiple auto immune issues Sjogrens, fibromyalgia, celiac my chiropractor let me borrow her rebounder over the holidays to try it out. Wow just purchased one on Amazon with the bar as I also have balance issues. I have slept for the first time this century. Wish my previous Dr’s had told me about this. Not a word from Rheumatologist, Primary or even Acupunture and Chiropractors. Please Drs tell your patients about this safe way to stay healthy!
That’s great to hear, I’m glad rebounding has supported your sleep so drastically!
You won’t hear about the benefits of rebounding through most allopathic physicians. Your experiencing true healing is bad for repeat business to them.
Does rebounding on a pilates rebounder have the same benefits? I’m curious wasn’t sure if it was as good since your in a lying down position on a pilates rebounder versus a traditional trampoline? Thank you
I just recently starting rebounding.. trying to pace myself so it does become a chore.. I must say it’s been great so far… I had to start my weight loss journey over due to the fact of injuries sustain from my last job.. I ditch the job started a new one less strenuous… gave myself a year to heal and now I’m back on my healthy/ weightloss journey… I’m really digging the rebounder and the feel good effects it has on my body thus far… can’t wait until I drop this unhealthy weight and menopausal belly thing ,that’s just totally unacceptable.. thankful to all helpful knowledge on rebounding
Thank you for your feedback. I have been diagnosed with Fibromyalgia syndrome and knowing that rebounding is helping you is certainly a great motivation for me to start. All the best to you.
Oh my goodness. I have those immune issues as well as Lupus and just added another. I am so excited to read your post. I am ordering one from Amazon now.
I picked up a mini trampoline in a council collection and left it in the front garden. Whenever I pass to pick up the paper, mail or take out the garbage I bounce one hundred times. Not only has it kept my weight down but I’m feeling more energetic.
I have been rebounding for about 40 years. Was over weight for the first 18 years of my life. Then I discovered a mini trampoline. I have sustained a 90 lb weight loss for over 40 years and was able to get right back to my comfy weight even after 2 children 18 months apart in my middle 30’s. I do not take any medications and enjoy a healthy life style and rebound 4 days a week for about 45 minutes. I watch movies or listen to music. I get more of a workout with the music than a movie. I look and feel great at 60. Start jumping.
@Tammie do you do any workouts or just bounce?
Tammie, thank you for sharing your experiences with rebounding. I am starting out at 64 and hope to have the same positive outcome and experience that you have achieved. My question is … what rebounder do you use? Thank you and best wishes for continued good health.
Hi how long should a senior stay on the rebounder per day–Is it 10 minutes a day–or in 5 minute increments totaling 15 minutes a day. thanks
Hi, I’ve been rebounding for about 30 years. My advice is to start slowly, build up from 2 mins a day for a week, to 5 mins a day, to 8 minutes, to 10 minutes, and then you should be okay to find your own rhythm and time. I like to bounce for 25 minutes a day. If you start slowly, you will avoid too much muscle soreness. I had a break for about 5 years when I moved to America, then when I bought a rebounder in the States I started with my usual 25 minutes and paid the price of aching back for a week. Like any exercise, you need to build up slowly to let your muscles adjust.
Alison’s caution is warranted! I’m deeply out of shape after major surgery last year. I received my rebounder this weekend and only bounced for five minutes twice – instead of the recommended three minutes – and I’m insanely sore in my glutes and all the core muscles (abs and lower back) today.
Start slower than you think you need to and work your way up! 🙂
I feel like my rebounder is very tight. It’s not bouncy and it may be hurting my knees/legs. Is that possible ? If so how can I make my trampoline a little bit more bouncy?
Thank you. Really enjoying it otherwise.
I really want to take advantage of rebounding as I have osteoporosis and finished treatment for breast cancer. However I am only seven and a half stone wet through ! Would I lose loads of weight which I can’t really afford to do
Hello. Yes! the more budget-friendly rebounders tend to be hard bounce and can be unfriendly to the leg joints, especially knees. It is worth the investment in a ‘soft-bounce’ rebounder. I’ve had my trimlin rebounder for 15 years and it is superb. I bought it to replace a hard-bounce, cheap one that was so stiff it wasn’t good for joints and then springs shattered (I’m 63kg so within its design limits). Despite the dodgy start I enjoyed the rebounding so forked out for a proper one and no regrets as the reported benefits aren’t fake news. Go for it.
I started trying rebounding out on Saturday afternoon. I did not do anything too major but I did 3 rounds of 5 minutes with breaks in between. I bounced with my feet flat on the trampoline simply bending my knees and I also walked in place. I would say it was fairly low impact.
I have been a weight loss journey and was not able to get my steps in on Saturday due to weather and have been meaning to try the trampoline. It was my first time on.
Within hours after finishing I started to get pretty bad body aches. Tylenol barely took the edge off- have been taking every 6 hours. The aches continued through the night and all day Sunday and Sunday I started with a low grade fever which has also continued into today (Monday). Is it possible this is from the toxins that I stirred up or does that not make sense and its most likely a bug?
It’s more likely a bug
I do not jump on my rebounder. I bought it 30 years ago on advice of Chiropractor. He told me NOT to jump on it but simply lift up my one heel at a time leaving front of foot in contact with rebounder at all times. This means I don’t need a bar to balance and I ‘walk’ very fast if I wish, and I use a lot of pressure on my downward heel movement. He had me move my arms as if walking – I also raise them while I’m ‘walking.’ He told me a 5 minute walk-out like this is comparable to 20 minutes of jogging but more beneficial. It is effecting every cell in the body.
When I first began I found 5 minutes a day toned my legs noticeably within two weeks.
An added benefit was strengthening of my bladder and solved the occasional ‘leak’ when sneezing, etc.
I’m a guy 59 just discovered rebounding . Thank the precious Lord that he brought it to me .. I started 2 weeks ago I have copd but Imstill able to successfully do 5 -2 min sessions so far every other day .tho I need to be consistent with this .I wanna lose my belly tire and flush my lymph system and re gain stamina . So does this increase oxygenation thru out the body also especially the brain ??
Btw my little dogs get jealous of me rebounding and begin barking till I stop 🤔😁
I love my rebounder but it broke!
Any way to fix it? (thick mesh ripped around springs:(. I’m not that heavy. Only 40 years old…don’t they last forever?
My husband was diagnosed with early onset Parkinson’s disease at 68. His symptoms were shuffling of feet, slurred speech, low volume speech, degradation of hand writing, horrible driving skills, right arm held at 45 degree angle. Things were tough for me, I too was diagnosed of COPD but now we both finally free from these diseases with the help of total cure herbal foundation, He now walks properly and all symptoms has reversed. He had trouble with balance especially at night, getting into the shower and exiting it is difficult. Getting into bed is also another thing he finds impossible. We had to find a better solution for his condition which has really helped him a lot,The biggest helped we had was totalcureherbsfoundation. com They walked us through the proper steps, im highly recommending this herbal formula to anyone who needs help.