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/
Do you have any recommendations for a “heavy duty” rebounder? The one in my clinic has a weight limit of 250#…I have a couple of clients who are in the 350+ pound range so I can’t let them try it…I know they would like it and get a lot of benefits!
That’s a great question! I don’t but will keep my eye out.
The cellerciser and bellicon both accommodate up to 400lbs
I have back issues, fused 2nd and 3rd vertabrae. Can I safely do this, gently!
MaXimus PRO Indoor Rebounder supports a person up to 310 lbs (140kgs) and is very low impact to protect your joints. Just 20 minutes daily bouncing to help you …
thank you!
Bellicon is 440 lbs.
I can confirm that Bellicon is the best rebounder. I own one. If you want to make rebounding your routine exercise and preventive regimen, it’s worth an investment. I enjoy every minute on my Bellicon and feel great after each session of rebounding. Bellicon use the bungee cords instead of the metal springs, therefore, it’s super quite. You can customize the colors, the size and more. Yes, it’s probably one of the most expensive rebounders out there but worth the health investment. So put your best money into it! You will not regret. (I am not paid by anyone saying this. Solely based on my great personal experience with Bellicon Rebounder).
I just got mine today! I am in Looooove!🥰
I have a Bellicon as well and LOVE it! Great quality and worth the extra $$. I’ve also purchased the stability bars and feel they help with added security without getting in the way of my “bounce”.
I just purchased a Needak hard bounce and it’s weight limit is 600 pounds so it’s well worth it
thank you!
Needak makes a soft-bounce and a hard-bounce rebounder (with a balance bar). The soft-bounce is for a max weight of 300 lbs, but the hard-bounce version is for folks up to 600 lbs.
My hunch is that they would have difficulty maintaining balance and keeping safe. I have seen people sit on the rebounder, “jump” from their buttocks and get very good benefits from that position.
Hi
I rebound everyday for an hour
Sometimes 90 minutes
I have worked my way up to this number
I noticed a big difference in my stamina
And I sleep better
There’s Also videos to excercise with on u tube
Peg v
Wow Peg an hour is very impressive, I’m still at 20 min. Do you do this I’m one session or multiple?
Check out Bellicon. Maybe give them a call.
Check to ensure that your trampoline is in working order and on a stable surface before each workout to reduce risk for falls or other injury.
Use your bed as a trampoline. There, I just save yall $50+
Just like my neighbor who stood on her bed to clean a ceiling fan, fell and broke her back. Very, very dangerous suggestion. You have to ask yourself, is the juice (money in this case) worth the squeeze?
And it will ruin your mattress.
Is this supposed to be funny? Please delete this stupid, pointless comment.
Working out on a mini-trampoline, which is also known as a rebounder, is an effective and convenient way to get fit.
I started using my rebounder after my mastectomy. I had developed a slight case of lymphedema after my surgery, and rebounding helped me to reduce and almost eliminate it. I started with just 5 minutes a day and now I do 2 sessions of about 20 minutes each day, every day. In addition to reducing my lymphedema, I am noticing that I am losing belly fat that I have had for many years. I have tried jsut about every kind of exercise in my life and rebounding is by far the most fun and effective.
I love it!
Nancy, do you use compression when you’re rebounding?
Thanks!
I got myself a rebounder from Leaps & Rebounds a few weeks ago and I absolutely love it! It was great to read about all of the benefits that you wrote about in your article…I’m already feeling the benefits but I had no clue just how many benefits there are!