Health Benefits of Rebounding

Benefits of Rebounding - Or Why I have A Trampoline In My Bedroom

Rebounding is an exercise I do daily, but I must admit that when I first heard about it, the idea sounded crazy. If you aren’t familiar with it, rebounding is basically jumping on a mini trampoline either in gentle bounces where your feet don’t leave the trampoline or in complete jumps where you rise 6 inches from the surface.

Why Rebound?

Glad you asked. Turns out that there are many benefits to rebounding (including NASA’s research showing that rebounding can be more than twice as effective as treadmill running).

The idea of rebounding has been around for a long time, but it gained popularity in the 1980s when NASA studied its benefits while trying to find an effective way to help astronauts recover and regain bone and muscle mass after being in space. Astronauts can lose as much as 15% of their bone and muscle mass from only 14 days at zero gravity, so NASA needed a way to help reverse this damage.

Some of the findings of the NASA study:

  • When the astronauts were tested while running on a treadmill, the G-force measured at the ankle was over twice what it was at the back and head. This means that the foot and leg absorb much of the force when running, which can explain the higher rates of foot, shin and knee problems from running (especially running incorrectly). On a trampoline, the G-force was almost identical at the ankle, back and head and at a lower level than that of the G-force at the ankle on a treadmill. This shows that rebounding can exercise the entire body without excess pressure to the feet and legs.
  • “The external work output at equivalent levels of oxygen uptake were significantly greater while trampolining than running. The greatest difference was about 68%.” In other words, the increased G-force in rebounding means you get more benefit with less oxygen used and less exertion on the heart.
  •  ” . . averting the deconditioning that occurs during the immobilization of bed rest or space flight, due to a lack of gravireceptor stimulation (in addition to other factors), requires an acceleration profile that can be delivered at a relatively low metabolic cost. . .for equivalent metabolic cost, and acceleration profile from jumping will provide greater stimuli to gravireceptors.” In other words, the acceleration and deceleration of rebounding provides benefits on a cellular level and at a greater rate than other forms of exercise like running.

How Rebounding Works

Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way.

When you bounce on a rebounder (mini-trampoline), several actions happen:

  • An acceleration action as you bounce upward
  • A split-second weightless pause at the top
  • A deceleration at an increased G-force
  • Impact to the rebounder
  • Repeat

The action of rebounding makes use of the increased G-force from gravity based exercises like this and each cell in the body has to respond to the acceleration and deceleration. The up and down motion is beneficial for the lymphatic system since it runs in a vertical direction in the body.

Another study showed that the increased G-force helped increase Lymphocyte activity. The lymph system transports immune cells throughout the body and supports immune function. For this reason, rebounding is often suggested as a detoxifying and immune boosting activity.

Rebounding, since it affects each cell in the body, can also increase cell energy and mitochondrial function.

One of the major benefits of rebounding is its benefit to the skeletal system. Just as astronauts lose bone mass in space as a response to the decreased need for strong bones in a zero gravity environment, weight bearing exercise increases bone mass. Rebounding is especially effective at this since it increases the weight supported by the skeletal system with the increased G-force of jumping.

James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), has explained how jumping for health offers a true physical strengthening effect to the muscles.

“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,” says White.

An advocate of rebounding for athletic conditioning, White uses the rebounder in his rehabilitation program at UCSD. “When you jump, jog, and twist on this [jumping] device, you can exercise for hours without getting tired. It’s great practice for skiing, it improves your tennis stroke, and it’s a good way to burn off calories and lose weight,” says White. (source)

Benefits of Rebounding

I mentioned many of these above, but here are the benefits of rebounding without all the science and sources:

  • Boosts lymphatic drainage and immune function
  • Great for skeletal system and increasing bone mass
  • Helps improve digestion
  • More than twice as effective as running without the extra stress on the ankles and knees
  • Increases endurance on a cellular level by stimulating mitochondrial production (these are responsible for cell energy)
  • Helps improve balance by stimulating the vestibule in the middle ear
  • Helps improve the effects of other exercise- one study found that those who rebounded for 30 seconds between weight lifting sets saw 25% more improvement after 12 weeks than those who did not.
  • Rebounding helps circulate oxygen throughout the body to increase energy.
  • Rebounding in a whole body exercise that improves muscle tone throughout the body.
  • Some sources claim that the unique motion of rebounding can also help support the thyroid and adrenals.
  • Rebounding is fun!

How to Start Rebounding

Essentially, it is as easy as starting to bounce daily. Most sources I’ve seen recommend rebounding for 15 minutes or more a day, though this can be broken in to multiple 3-5 minute groups.

Though rebounding is a gentle activity, it is best to start with feet on the rebounder and only gentle jumps and work up to jumping with feet leaving the rebounder.

Personally, I jump on the rebounder for a few minutes when I wake up, then dry brush my skin (both are good for avoiding cellulite) and then shower. I also jump on the rebounder a few times a day when I remember. I keep it in my bedroom, so I usually remember when I go in my room to fold laundry or change clothes.

There are a lot of different models of rebounders to choose from. The more expensive models are supposed to have better springs to reduce the impact to joints, but any small trampoline will work. Here are a few I’ve personally tried:

Sources:

Journal of Applied Physiology 49(5):881-887, 1980

Human lymphocyte activation is depressed at low-g and enhanced at high-g.(NCBI)

Rebounding: Good for the Lymph System

Ever tried rebounding?  Will you give it a go? Tell me below!

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Reader Comments

  1. Brilliant – i have been thinking about getting a mini trampoline as i love playing on kids ones and get a workout from them! Didnt realise the other health benefits it had – amazing how healing moving can be. Just need to find space for it in my house somewhere….

  2. I love my Rebounder too! It’s such a way to get the blood (and lymph) flowing. Great idea to do it in small bouts throughout the day!

  3. My daughter and I love to jump on our full size trampoline in the backyard. Any idea if I’m getting the same health benefits as I would on a smaller trampoline?

    • The bounce on a large trampoline is actually much better healthwise, than on a small rebounder, because the bounce is so much softer and deeper as trampolines have a whole lot more give. If you get a rebounder, be sure to get one with a very soft bounce. The more springs there are, the better the bounce. The firm rebounders with very little give are hard on the skull, because they can cause a jarring sensation over and over again. That doesn’t happen with a mat that has a lot of give.

      • Wrong. The trick is to NOT buy one from a sporting goods store. You need a quality rebounder designed for daily use and gym quality such as a celleriser (sorry if spelling is wrong), Needak or a similar quality brand. Even the Bellicon which is by far the most expensive and not really designed for workouts like a spring based rebounder is. The reason why is because large trampolines do not give you the bounce per minute that the rebounders do and that is part of the magic of a rebounder so next time do your research.

        • O yes did does I bought a rebounder bellicon far better than anyone out there .

          • I agree Annette. After trying a friend’s Bellicon and doing a lot of research- and having had ceased rebounding long ago after owning a cheap, squeaky spring rebounder- I bought a Bellicon. It is the creme de la creme of rebounders in my opinion. It’s German workmanship and worth every penny. It stands much higher off the floor, feels like you’re jumping on a happy cloud and is virtually silent, save the thud of your feet on the mat. It actually makes me happy.

          • I have a bellicon they are the best!!! ?it!!

        • I got my Needak back in the early 80s, still use it regularly in just a few minutes actually. The only wear on it in all these years is just to the cover on the rim caused when moving from one house to another.

  4. hello! thanks for this great post. I have been wondering about rebounding! I just bought one! I have a question though, do you just bounce up and down? they had all kinds of different work out videos on amazon and I was just wondering what type of rebounding you do? thanks!

      • Can you use the rebounder if you have had Achilles tendon repairs? Thank you. Linda

        • I have ankle problems and it is much easier on my ankle than walking on my treadmill. I’ve bought a Vatalizer mini trampoline from my neighbor. She said she paid $75 for it new 30 years ago, so I hope it is a good brand. I have had it 1 month, and so far I love bouncing! It makes me feel energized, like the article suggests, I don’t have to bounce for over 15-20 minutes to feel the effects. Thanks for the article!

  5. Hi, I’m wondering if rebounding can be done even though I have a partial pelvic prolapse. I avoid running for this reason (as well as others). Any type of bouncing leaks urine in a lot of women who have had babies. Ideas?

    • Hi Suzy, I hope you don’t mind me popping in with a comment but I wanted to let you know that I have clinical experience working with women who have pelvic organ prolapse (I’m a women’s health physical therapist, currently focusing on women’s fitness instruction) and I recently wrote a blog post about rebounding! If you’re interested: http://femfusionfitness.com/rebounding/

      • Thanks! Great video.

      • I love the idea of “zipping up the mom jeans”. I’ve had 7 children, and have had incontinence issues for years. I thought I couldn’t rebound because of leakage, but I was determined, so I started out by wearing an incontinence pad. I found that as I became more fit and my pelvic floor became stronger, I stopped leaking! I am finally able to rebound without a problem, but I do need to remember to “tighten up” first.

  6. Do you think the cheapest option you listed will have the same positive health effects as the expensive one? Was wondering if a cheaper rebounder could possibly cause more joint pain.

    • It should definitely have most of the benefits, I would just start slowly with the gentle bounce and work up to a real bounce.

      • Hello,

        Did you “bounce” while you were pregnant? I was thinking this may be a good low impact way to burn some calories while pregnant. I can’t find too much info about bouncing and pregnancy. If you have a minute, would you respond? Thanks!

        • I did, but very gently. I’d check with a doc or midwife to be sure though, and to make sure there isn’t any reason you shouldn’t (placenta issue, etc)

  7. This is something I know I would have loved prior to my pelvic floor issues! I’ve been working on strengthening that area and have no leakage issues any more (I have a grade 1 bladder prolapse) but sadly this would probably not work for me. Any thoughts?

    • Have you looked at Katy Bowman’s info? Google Aligned and Well or Katy Says. She does a lot with pelvic floor health and her info has been really helpful for several people I know with similar issues.

      • Katy is a brilliant mind and has great information, but you might also be interested in this article that I recently wrote (and re-vamped with a step-by-step how-to)… http://femfusionfitness.com/rebounding/
        This is written from my perspective as a women’s health physical therapist and women’s fitness instructor. I hope it gives you a place from which you can start!

    • First, I love rebounding, and don’t know how to advise you re: the prolapse issue and rebounding, BUT my mom had a prolapsed uterus and opted for the operation (hysterectomy, removal, cutting-healing, etc)… and at that time a naturopath friend of mine told me it was unneccessary for her to do that… that one very helpful thing she could have done was lying on a slant bed or using an inversion table. Both things that I have used and enjoy. Do some of your own searching and give it a try. Wish you the best. 🙂

  8. Great article. Can you rebound on a large outdoor trampoline ? Does it have the same benefits?

  9. Quick question – does it have to be a mini trampoline, or could you just use the general family trampoline with the same results?

    • It can be a regular trampoline, you just will only try to bounce about 6 inches above the trampoline.

  10. Thats it – I need a trampoline!!
    Long story short, I was at this trade show for toys (like, kids toys, like I said, long story) but there was a trampoline company, and I spend a few minutes jumping around while all of the other “professional” types wandered by talking business…
    I do not have the slightest doubt that I had a better day than anyone who didn’t jump on that trampoline.

    And now I have been reminded of how desperately I want a trampoline.

  11. I really love my rebounder. I started years ago with the cheap model don’t recommend them. My ankles would hurt and legs would get tired fast. I made the investment and purchased a ReBound Air. It is the best thing ever! It even came with a DVD to get started. Thanks for the great article.

  12. It looks like great fun, and a useful thing to do, but our ceilings are very low (less than 8ft)! How high do you really need to go?

  13. There is actually a Gold’s Gym mini-tramp at Walmart for $30! I’m definitely considering getting one for me and my 2-year-old (since he loves to jump on his bed when we’re not paying attention lol). I can’t wait to see how this will benefit our health! Running always feels like such a chore, but this looks like actual FUN.

  14. Awesome! Who knew? Especially the thyroid! I jumped outside with my kids for about half an hour…..we had a great time and I am going to make it a daily thing! Thanks!

  15. Thanks for reminding me of rebounding! As a single mom who couldn’t go out in the am for a walk or a run since daughter was sleeping, it was a great 20 minute exercise. I think I tried three differebpnt brands of rebounder (all under $50), and they all broke within a few months! Either the stitching or the springs or something. It was weird. And I’m only about 135 lbs! Anyone have luck with a specific brand? I might add that at least once I got my money back if I returned within a time window.

  16. Avoid the cheap models!!! Any rebounder less than $200 is not designed to last, and will not feel as good while you use it. Manufacturers know that the majority of the units they sell will only be used a few times, so durability is not important. Use one of these every day and they will break in a short period of time.

    • Yes. I learned this the hard way. I have a good one now that I LOVE. In my opinion bungee rebounders are the way to go. I have a bellicon but jump sport makes a cheaper one that I understand is just as good.

      • I invested in the Bellion too and I love it..worth every penny. No jarring and I love the feel of the ‘bounce’. Enjoying it is key. I watch TV or listen to a podcast while I do it. Besides toning my abdomen, thighs, calves, butt it also did wonders for my arms and upper body (who knew?!)

        • Lissa….I jave a jump sport which I just purchased. I desperately need help with my arms…did you do any specific movements with your arms while on the trampoline? Many thanks

        • Just curious – how did the rebounder firm your arms and upper body? Do have any videos or exercises you would recommend? Thanks!

          • I purchased a jump sport pro rebounder they come with a dvd also . I’ve only been rebounding 5 weeks , started out 5 mins a day I’m now up to 20 mins a day . What I’ve noticed is definition in my arms , legs , and abs slowly starting to show definition . All I am doing is bouncing barely off the mat . I feel better than I did walking 4 or 5 miles a day on the beach , although I love the beach . So I still go but not walk as far . Rebounding definitely makes me feel energized like no other workout I’ve done in such a short time .

    • Katie, this post is very interesting, I never considered that this kind of workout could help to increase a bone density or muscle mass. The doctors recommend medicines for osteopenia but never talk about this. The question is how can do this without affect our knees?

      • Supposedly, it evenly distributes the impact so it isn’t hard on the knees but a gentle bounce isn’t stressful on the joints at all

        • I had a knee replacement in 2014 and I asked about rebounding. They told me no. This was the one exercise I was looking forward to doing other than walking. Can not kneel because knees hurt. So is it ok to use a rebounder?

  17. This sounds awesome! What about doing it during pregnancy?

    • Yes, I would like to know if you recommend during pregnancy too??

      • Yes! Us pregnant ladies would like to know! 🙂

  18. This sounds like a great and fun workout. Would love to try it, but before ordering a $$$ trampoline, I was wondering how hard is it on your breasts? I am wearing a DD cup and can’t/ don’t like running because the bounce just plain hurts and no sports bra can really take that away. Would rebounding be pretty intense in that regard as well? Thanks a lot!

    • You can bounce gently and it shouldt cause any pain. I’m a D/DD and I am able to bounce even without a bra without a problem.I do suggest working up with gentle bouncing first

      • Hi, you said you bounce without a bra is that correct? I wanted to ask if you knew of a way to support the breasts without wearing a bra during rebounding? I’m concerned that having read that bras can restrict the lymphatic drainage, if I wear a bra during rebounding then I won’t benefit from the lymphatic drainage in the same way that I would if I went without a bra. However I don’t find it all that comfortable if I go without. What do you think? Thank you. 🙂

        • Maybe just ‘hug’ brests while bouncing

          • Haha, I do do that, trouble is I feel restricted. I want to get my arms involved and can’t if I’m holding my breasts. I guess there’s no option. 🙂

    • Hi! I don’t know where you get sports bras from, however I would like to say that you may be wearing the wrong size and type for your breasts. I have personal experience with severe, and I do mean SEVERE, breast pain when doing any kind of exercise that caused any up and down motion. Sometimes merely walking around would be enough to cause this. After I determined the correct size bra for my breasts ( I went from wearing a size 38C to a 34F) the daily pain went away, I was able to go for a run for the first time in years! Since then I have gained an interest in bra fitting so that I can help any others that may be suffering as I was. Most women are wearing too large a band size and too small a cup size. In addition most American brands are not properly shaped to support a larger breast, they are designed to “push-up” and “enhance” the breast tissue, NOT a good thing for a breast that is already large. On a large breasts these bras have the opposite effect than what they claim to do, they actually cause damage to the tissue creating sagging. ( The last thing any large breasted woman wants) Two of the brands that I recommend are Panache and Freya ( or any of the bras made by Freya’s parent company Evdeen). They are a little more expensive, though not much more than a VS bra, last a long time if properly cared for and are worth it for the lack of pain you will have. Have a lovely day!
      ~Vi

      • Thanks so much for your comment, Vi! I will def. look into those bras you recommend. I believe that I am a properly fitted 34 DD or E but sometimes I wear 36 D instead for lack of being able to find bras in my size. For everyday wear they are ok (at least at first when worn on the tightest setting but eventually the material becomes weaker = won’t fit as tight anymore and then I have no other setting to go to in a 36 bra.)

        I had resorted to ordering some special brand online for my size years ago. I forgot the name, just found it tucked away in a drawer, it was from Moving Comfort/ Title Nine. It was pricey, very restrictive, kept me from bouncing but was overall uncomfortable. Many time I have problems with bras because they seem to cut into my shoulders because the straps aren’t wide enough. I just looked at their website and it seems like they have some updated models I will have to check out along with the brands you recommended.

        As for the rebounding: I have recently upgraded my $30 try out model from Walmart to a jumpsport fitness trampoline, can’t continuously jump more than 10 min max yet but I usually just resort to holding my breasts = faster and more comfortable than changing into an uncomfortable sports bra. But that might change if I do find a better bra. Thanks again for your comment! 🙂

        • Great advice on the bras — I have definitely been fitted for a normal bra – but Sports Bras are an entirely different beast. I have rarely met one that does a very good job! Where does one find a supportive sports bra? Or do you just workout in one of your expensive ones designated for sweating?

          • For great supportive sports bras, check out Moving Comfort. They have a wide range of styles and are definitely worth the price. You can shop by cup size to get the right level of support for your own size. I have several — my favorite is the Fiona.

          • JM…I am DD and I purchased a Shock Absorber brand sports bra…and it plasters “the girls” to my chest….no bounce…..great!!!!

  19. Interesting…Don’t know why I’ve never considered this as I have always LOVED jumping on trampolines!
    This would be easy to take outside when the weather is nice as well.
    Do you do this barefoot or with shoes on?

      • I am DDD and I have to hold my breasts when I rebound, so I cant do any arm flings, etc., oh well!
        I got mine at walmart and I do my workouts 3 times for 10 mins.
        Great indoor excercise when I cant get outside.
        I am barefeet when I use it!

  20. I love rebounding, too. I agree, though, spending a little extra on a higher quality model will save you money in the long run. I was able to find a barely-used ReboundAir on Craigslist for $100. I’ve had problems with stability on cheaper models (I have Ehler’s Danlos – Hypermobility Type) and watched as the springs gave way and the material frayed. I feel much safer on this new one and haven’t turned my ankles once. Great article!

  21. Sorry, but no. Bouncing on a trampoline is unnatural; the body’s shock absorption mechanisms don’t function because the activity was never encountered in nature. The reason shock is less at the head is because of the body’s ability to store and release elastic energy through the thoracolumbar fascia. Condoning trampoline bouncing is not what I would call good advice, and it definitely isn’t informed advice. I suggest checking out how the body actually works. Anything written by Paul Chek (world renowned neuromuscular therapist, holistic lifestyle practitioner, and corrective exercise specialist) would help with that knowledge… I recommend starting with “How to Eat, Move, and Be Healthy”.

  22. I tried an inexpensive model to make sure I liked it first. We had it in the family room so that I could bounce while watching tv. But the springs were so loud it annoyed everyone.

    That’s when I decided to try a model with bungee chords instead of springs- the Bellicon. They are expensive, but SO worth it! And completely SILENT! I can bounce early in the morning with headphones on or in the same room with others watching tv and not disturb anyone.

    Just give your pelvic floor TWO WEEKS. Bounce gently, wear a pad if you have to, and give it two weeks before you do any prolonged workouts where your feet leave the mat. I’ve had 3 kids and when I started could only jump 2 min before I had to run to the bathroom. Now I do 30 min. workouts with no problem.

    Google Bellicon or Qi Bounding for all the info you need. I found a great deal on my Bellicon on Craigslist. There are also great Bellicon workouts on youtube by a group called Six Pax.
    Happy bouncing!

    • I agree, I love my bellicon!!! It is the Cadillac of rebounders and worth every penny. For anyone interested sign up for their emails so you’ll know when there having sales.

  23. Very interesting post! How fun! On the subject of circulation my varicose veins are getting very very bad. They keep spreading. I’m dreading summer and about to chunk all my shorts. Is there ANYTHING that can be done? I’ve tried vitamin C with no help whatsoever. Can you ever get rid of these things or am I stuck? ):

    • I would also love any advice on this. I’m starting to get them behind my knees and on my feet under my ankles. I’m working a job now where I’m walking on concrete all day with no breaks.

    • I had vein surgery 2 weeks ago! Wonderful—even stopped the pain in my knee. I went to a vascular doctor that had advertised in our local paper. What they did was run a laser wire up the veins and “burn” the vein as it was pulled out. Before this was done, they tested my veins for bad areas. I felt better right away, and after a few sore days am very happy with my pain free legs. Check into it, you will be glad you did.

  24. I’m 60 years old and I rebound. Don’t come off the rebounder for the first 5 minutes, then up, off for five minutes. Back to “feet on” for five minutes. Hoping to build up strength and stamina as I go. It works great for me during cold or rainy days. As soon as I can, I swim. Age has definitely caught up with me (bad knees), And I wear a good sports bra when I bounce!

  25. Well, I have heard of rebounding before, and have actually done it, not regularly, I admit…
    I am 60, and have had a mini-trampoline for about 20 years, and it wasn’t expensive. I use it with NO problems at all! It isn’t noisy, the springs are still good, and it isn’t about to fall apart, so getting an expensive one is NOT necessary, in my opinion.
    As for the breast worry, I do it alone, and …. well, I use a sport bra ( or sometimes get up and feel like rebounding and just do it sans clothing for a few minutes) and I also hold my breasts for the extra support if I feel like I need it…. TMI???
    I also occasionally have incontinence issues, but try doing kegels while rebounding!!! Kind of fun.
    *For Jonathan: Don’t be such a negative voice. This works for many women, and it’s fun. ANY activity that helps the body, doesn’t excessively put a strain on it, and allows women to feel better about themselves by working out is a GOOD thing. Getting the lymphatic system to move is very difficult, and this is one thing that does just that. THAT is healthy.

    • Not TMI at all. Thanks! I bought a cheap one for under $30 to try it out and have been holding my breasts for extra support too when I actually jump. Didn’t realize how out of shape I was, lol. I also “jog” on it for a break in between jumps.

      Wow, leakage is an issue for me after three kids, even if I use the bathroom right before, but a slip liner takes care of it. I hope the post that it trains incontinence issues too will come true for me too.

      Jonathan’s post got me thinking (and a little worried), but I don’t think and hope this could do a lot of harm if it is done gently.

    • Yep – very correct – and guess what – bouncing is VERY healthful & been practiced by tribes in Africa for millenia – very, very healthful

  26. Hi Katie, this sounds great. I am with the person above regarding varicose veins. Will this help? Do you have any other suggestions for neuropathy and other leg issues? Thanks for your posts!

      • I am also VERY interested in any information the way of leg vein help!!

      • I recently started rebounding only up to 10 min at a time/day…along with reg to fast paced walking, 40+ squats, and arm workouts with 5 pound handweights. Since starting all this, I have noticed dark veins in my arms that pop out while doing the weights, and my legs are getting lots of dark veins along with my first small varicose vein bulge. I have read that rebounding would not cause this, and walking is good to prevent, but the rebounding is the only new thing I added and I am seeing veins. I do know that my legs get very sore after 5 minutes of bouncing…. Would love to know if anyone has had a problem with achier legs and veins from rebounding. I don’t want to continue and make my legs worse.

  27. What about a the rebounder on the pilates machines where you lay down and rebound?

    • I am curious about this as well. I have a Pilates machine with a rebounder option, and I was wondering if it had the same positive lymphatic effects.

  28. I am recovering from Breast Cancer surgery and now have slight lymphodema in my left arm. I have to do manual drainage two times a day to unblock the fluid and release it out the other channels. Do you have info that this could release the lymph in my arm when my nodes are gone?

  29. So glad I found your site (through my chiro’s office) and this article 😀 This sounds like an excellent option for me. I’m seriously looking into it. Thank you!

  30. Thank you for this reminder. I bought I small trampoline some time back, and have still NOT used it. I got on it for a couple of secs after I set it up. I am definitely going to put it in my daily routine, by putting where I can SEE it. When I was home schooling my daughters we used the indoor trampoline almost every day! It’s great for spelling words, syllables, taking turns saying the books of the Bible (going back and forth and each student saying one book after the other says) There are MANY ways to use it in connection to learning AND exercising!

    • That is a NEAT idea!!

  31. This sounds wonderful for my 64-year-old body. It’s been a bad winter for me health-wise. Four months of staying in. I am trying to rehab at home; I can’t go to a gym because of all the viruses there. I loved to hear about all the total-body benefits. I bought the cheapest one, because it sounded like it was great for a beginner and for someone who has a small house. Thanks for the information!

  32. YUPPP! I rebound on the daily! I first started rebounding a year and a half ago as a method to stimulate my lymphatic system. That is still my main intention for rebounding, but its also a great way to work up a sweat and get some cardio in.

  33. I love rebounding too! Another great benefit that I have found, is that it gets my kids moving in the winter. If I leave the trampoline out, (especially in front of the TV), they will take turns jumping. I don’t even have to suggest that they do it.

  34. I was diagnosed with osteo a few years ago, I bought a small trampoline then- use it still though not as faithfully like I did in the beginning and my osteo has not gotten worse in fact it is now just osteopenia…. 😉

  35. I’ve read this can cause a detox effect. As a mama, would you personally start/continue to rebound while nursing? Thanks for your thoughts!

    • Personally, I would but I would start slowly… check with a doc or midwife though if you aren’t sure

  36. I have a rebound air, spent more money because of the weight issues (at one point being close to 250 and most mini-tramps. have limits at 250) and being older than Wellness Mama—-lol! Love my rebounding!!!! Should do everyday, but life interferes. Sports bras are good for support. It does help train the lymph system and helps with detoxing. I have lost 50 of those pounds, but mostly from going Paleo and SCD (getting rid of gluten, dairy and food allergy foods. As for varicose veins, I use ACV and honey and this helps a little. It takes the swelling down somewhat and they don’t hurt then. When I take away the honey, the ACV does not work as well. Wondering about that one a bit. God bless everyone and best wishes on all of us living a wonderfully healthy and active lifestyle.

  37. Thank you for the great article. I will definitely try this. I have chronic nerve pain, and getting the lymph and oxygen moving is great for my recovery. Thanks again!

  38. I have lymphedema in my left leg (due to Klippel-Trenaunay Syndrome). I do crossfit, so I know the activity on my leg would be ok, but I was wondering if you knew of any specific benefits or harms from rebounding specifically regarding lymphedema.

    Thanks!!

    • My daughter has KT! I am going to recommend rebounding to her.

  39. Also looking for large cup wire free bras

    • Try Amazon and look for bras with free returns. I got great ones there and I wear a DDD. I have read a lot of articles lately though on how much better it is to not wear a bra. And how much a bra can block up the lymph system, even if the bra doesn’t have an underwire. I almost never wear a bra, and the girls actually feel much worse when I do, even if it’s a great bra that fits well. It’s not the fit, it’s just having one on period.

  40. This sounds perfect, I’ve finally started getting my energy back after 10 years with M.E. / Chronic fatigue syndrome, and I’m ready to start some gentle exercise. My toddler daughter will love it too 🙂
    P.S. I’m also working hard to cut the chemicals out of my life and my diet, amazing what a difference it makes. Thanks for all the fantastic articles x

  41. Would rebounding be considered safe while pregnant (I’m 17 weeks).

    Would/have you rebounded while pregnant and/or nursing?

  42. I purhased a cheap rebounder and have experienced swelling on the pads of my feet after rebounding. I have osteoarthritis/bunions in my feet and I’m not sure if it’s from that or using a cheap rebounder. I wanted to see if I could do it first before I invested in an expensive one but not sure what to do now….dont want to invest in a good one if I’m going to have the same problem. Nowhere around here to try one. Any suggestions would be welcome. Thanks

    • You should make sure you’re bouncing more on your heals and not the balls of your feet. I’d also recommend trying a bungee rebounder at some point. I love my Bellicon.

  43. Would you say it’s best done with or without shoes?

    • Definitely without shoes.

  44. I just purchased the Stamina rebounder as my naturopath encouraged me to do any movement that helps with the lymphatic drainage and my adrenal fatigue. I love it for about 1 minute until I get the sensation that my brain is smacking into the top of skull and back of my neck. Has anyone else experienced this, and are there any tips for preventing headaches while rebounding? Thanks!

    • What type of rebounder are you using? I’d highly recommend finding a place near you where you can try out some of the bungee rebounders.

  45. I don’t know about those small rebounders, sounds boring, but I bought a large rectangular trampoline about a year ago. I love it and look forward to jumping almost every day. Start off with 50 high tuck jumps to warm up. Made myself a routine with simple straddle, pike, seat drops back drops and twists. It is so much fun I don’t even realize what a work out I’m getting. I like the physical benefits this article speaks of but I also enjoy the mental aspects as well. There is no way one can be depressed while jumping high on a trampoline. I like the challenge of learning new tricks too. I’m almost 60 and I’m doing some things I could not do at 20. Went from 165 to 148 pounds all while having a blast. Get a big outdoor trampoline. Fresh air and lots of fun. Happy jumping!

    • Wow, that sounds like a lot of fun! Congrats on getting into great shape…and having fun while doing so!

  46. Hey there, wow i read a lot about the rebounder and will get one myself asap. i wanted to find out though if the blood type diet would be good for someone who has hormon problems like myself. I am not sure what my blood type is at the moment. p.s let me know. thanks Z, M

  47. I really enjoyed reading your informative article on this. Thank you. I have lead a sedentary lifestyle for too long now… and see this will benefit me in several ways! Going to start right away.

  48. Has anyone used the rebounder to help with painful neuropathy in the feet from too much chemo? Just wondering if there is any benefit to using a rebounder to help me dealing with the pain. Thank you for any responses..

  49. Katie, is it safe of pregnant women? I am 8 weeks pg. maybe ok for early pregnancy but not for later trimesters?

    • Probably depends on high high/how hard you’re bouncing, but check with your midwife/OB first.

  50. Can you advise of a good brand to buy please. I’m in Australia. thanks.

    • Hi Patsy
      I’m in Brisbane and wondered if you had any replies to your request for a rebounder in Aus?

      I’m pretty overweight but thought rebounding could be good for me.

      Cheers
      Andrea

    • If you can spring for it- get the Bellicon. I threw away the super cheap metal spring one I used to use. I hated the way it felt and squeaked. The Bellicon will make you want to jump on it.

  51. Great post Katie!

    I just got one for the house and thinking about getting one for the gym I train clients at.

    If you’re after a super high quality one, I’d recommend this one! https://www.bellicon-usa.com

    • I concur Mike. I love my Bellicon! So well made…

  52. I ordered on of the rebounders you mentioned from Amazon and rebounded for the first time today. I was surprised at the workout I felt after only five minutes.

  53. Do you think it is safe to do this if you just got diagnosed with stage 3 non-hodgkins lymphomia?

  54. By far essentially the most succinct and also up-to-date information I found about this topic matter. Certain pleased that I stumbled upon your write-up by opportunity. I will likely be signing up on your rss feed so as I’ll receive the newest posts. Enjoy everything right here.

  55. I have osteo arthritis in my neck, right knee and right foot with bone spurs also and cannot do any type of impact exercises. I was very active before and due to excruciating pain and doctors orders have been quite inactive for about a year. I love being active especially dancing and was trying to think of how I can be active and not cause further damage to my skeletal areas. Then I remembered what a co-worker told me many years ago about how she purchased a mini trampoline for her mother who was rehabbing from knee surgery. So I ordered a mini trampoline and starting reading everything I could about it effects and benefits which coincidentally is also supposed to improve the thyroid and I had thyroid surgery in January 2014. I am so excited about rebounding and would like to know if anyone has cervical issues and is a rebounder. If so, I would love to hear your feedback.

  56. I’ve always heard about how using a rebounder can be a safe way to exercise without harming your joints. I have joint problems, so I’ve been thinking about using a rebounder to start exercising again. It’s really interesting that rebounders can help boost lymphatic drainage and immune function, improve digestion, and improve balance. I didn’t know that doing rebound exercises can do all of that for me. It’s really great that I can get started and feel the effects from doing this exercise fifteen minutes a day. That seems easy enough. I’ll be sure to try incorporating rebound exercises into my day to day activities.

  57. anyone use a cellerciser?

  58. Hi! I’m new to your blog. I’ve had a rebounder for several years, but I have to admit that I’ve never been consistent enough to see any results. I have a question for anyone here who has used a rebounder.

    Has anyone had success with rebounding for weight loss? I really need to lose a few pounds. I guess I need the motivation of some success stories.

    Thank you!

  59. Thank you for this post! I have a bad knee…and heel…and ankle…And most exercises make them hurt so badly I can’t walk for a few days. Decided to try out a cheapy rebounder after reading this and a few other pages mentioning it’s not too rough on your joints. It helps so much already. My heel actually feels better after just a few minutes of light bouncing. Better exercise than I expected, too.

  60. Do you think a Bosu can be used as a mini-trampoline?

  61. Amazing, I have always enjoyed bouncing but after knowing so many health advantages, I shall do it regularly and not die of guilt of missing gym!
    Thanks a bunch for the great write-up!

  62. I was looking into getting a trampoline and the stamina one has a prop65 label on it that causes cancer. Is there one that doesn’t cause cancer?

  63. I am interested in responses from anyone regarding the prior asked questions about cervical pain. I am battling breast cancer for the 2nd time (after a huge weight loss sickly year), with all alternative treatments. Rebounding is highly recommended wit alternative treagent of cacer for getting lymph moving to help clear cacer debris. Money is extremely tight so I ended up getting best one I could afford on Amazon. I have tried it so many times as lightly as possible, feet never leaving the mat, and neck pain later on that day and for a week or more is so excruciating I cannot even turn my head and have to wear a foam neck brace. Pain ends up being more scary than the cancer. Is there any way around this as I need something desperately to get lymph moving and to feel better. Thank you to anyone that may still be monitoring this post.

    • Please excuse my ridiculous typos as I wrote that request on my phone where visual is limited.

      • When attempting to flush out the lymphatic system- you don’t even have to leave the mat- just move up and down. I’m not sure I understand how the rebounder would cause that kind of pain. I own the Bellicon- I’d highly recommend trying to find one like that with bungee cords as opposed to metal springs.

  64. I started rebounding at my Fitness Club over 2o years ago when it was offered as a class. I found it to be the one exercise I could do without getting bored (treadmill, stationary bikes, running, etc.). I bought a rebounder to use at home on the days when I couldn’t get to the club. It was a cheap(er) one from Dick’s (about $70) and it didn’t feel as good as the ones at the club. I eventually bought a Needak about 15 years ago, after the club dropped the class. I try and jump every day for at least 15 minutes and it has not lost one spring. I put on music and jog in place, do jumping jacks, twists and any other moves that feel good and fun. I also do my balancing exercises and ab work on the rebounder as the mat has give and is forgiving on the joints. I am 68 and had an exercise routine which included lots of high impact. My joints started complaining, so I quit the club I had gone to 4 days a week for 30 years. Now I rebound and walk and stretch and do water aerobics every once in a while. No meds, all my original joints, I rarely get sick and I feel great. All the research NASA did certainly holds up for me regarding the lymph system and benefits for the bones. I believe rebounding is one of the best things you can do to keep your body healthy.

  65. Does the rebounder help or harm compression of the spinal column?? Can you get that information if you don’t know already? Thank you. This is a fantastic article.

  66. will a regular trampoline work?

  67. is there any issues with me jumping on a bed mattress instead ?
    i acknowledge the bounce may not be as high, but surely the effect will be the same.. (to a lesser degree).

    • Bed mattress would not be the same in my opinion. I don’t believe you’ll get that 0 gravity.

  68. So glad to have stumbled onto your blog! Going to purchase one of these mini tramps for sure… My question is a bit off the wall but important in my use of the trampoline. I have an upstairs apt. Would this positively be heard or not sure?

  69. Have you ever had any problems with your floor? I’m worried about my wood floors, but I have a concrete basement floor. Would it harm my concrete floor?

    • I’ve never had any issues. They usually have rubber feet to keep from scratching.

  70. I have had a hx of broken ankle and dislocated ankle. I have metal and screws in my ankle. Is a rebounder safe for me ??

    • I too have had a broken ankle with screws and plates on both sides of the ankle & I refused the second surgery to remove all the hardware. After quite a bit of research I purchased a ReboundAir which is an excellent quality rebounder. Unfortunately for me it was too rigid for my broken ankle; I could only use it for a few minutes & my ankle was always sore afterwards. I could tell rebounding was fine for the rest of my body but was too much on my one ankle. I finally discovered the Bellicon rebounders & have had no problem with my ankle as long as I’m using my Bellicon. Everything about the Bellicon is different & it is worth every penny! You can start off as simply as you need to feel comfortable — i.e., I started by just alternately lifting my heels, then marching in place, etc. as I felt I was bouncing too high.

  71. I am wondering about rebounding on the Pilates reformer as previously asked. Does it have the same health & lymphatic benefits?

  72. I was wondering if rebounding is ok to do while pregnant?

  73. Hi Wellness Mama, I love your website. I have received so much information from you. I have a question about rebounding. My 2 kids ages 11 and 15 are out of shape (cardiovascular) we have lived a sedentary lifestyle for a while now and I have been trying to get us all into shape. They can barely last 4 minutes our mini trampoline. Can you tell me what I’m doing wrong or how to get them to go longer?
    Thank You
    Julie

    • Rebounding can definitely be more physically demanding that it seems and it can take a while to work up. Have you tried letting them bounce lightly while watching TV or doing something else they enjoy?

  74. Hi Wellness Mama,
    Just wondering if you have heard older individuals rebounding…in their 60’s?

    • YES! I’m 65 years young. There are rebounder DVDs showing good workouts for older folks or people who have been sedentary & want to start out a bit slower. I would start by searching eBay or Amazon for rebounder DVDs.

  75. I was rebounding a couple months before I found out I was pregnant. I am wanting to continue because it could help me with a few different first trimester pregnancy symptoms I’ve been dealing with (fatigue, constipation).
    Did you rebound when you were pregnant? Or do you know of any women who do?

    • I did, because I too had already been rebounding for months before. But I took it very easy. It’s always best to check with your midwife or OB 🙂

      Congrats on the baby!

  76. I have read that bouncing on a yoga ball provides the same benefits and is much cheaper.

  77. When I was a kid, my parents bought a mini-trampoline and back then we had never heard them called anything else. We had it sitting near some other piece of exercise equipment, so that worked for a stability bar, for those who needed it. I used to love to jump on that thing. So much so that, a few years ago, I started reading up on it and trying to find one.

    Took me a long time, because, mostly the name is different and mostly they are now terribly expensive. But, I did finally find one online at the Walmart site for around $20, including tax and all. It has a lime green cover over the springs For about $10 more, I could have gotten ,a prettier cover, but, it wasn’t a big deal to me.

    Well, I tried it out a few times, but, it wasn’t working so great for me. Too much bodily movement, not enough bounce. It hurt my feet, too. But, since then, I have taken up doing squats more often and then walking a bit mostly every day, and, apparently, that did the trick. I pulled out the rebounder, today, and, it went quite nicely. Still would prefer to have a bar, but, it is my idea to make a mirrored wall with a ballet barre that is stable enough to use as support for jumping as well.

    It wasn’t until today, when I had already had the rebounder out and used it, and, I was studying up on the lymphatic system that I learned it is recommended to do rebounding as help in draining the lymph fluids.

    Thanks to Jehovah for helping me find that information.

    I would recommend a mini-trampoline to mostly anyone. It is a lot easier to start, stop, get out and put away equipment, etc. than many things and when not in use for your exercise benefit it is a great entertainment device for children and grandchildren.

  78. Spring rebounders are so subpar to bungee rebounders. Get thee a bungee rebounder. Doesn’t have to be Bellicon although it is the BEST!

    There are other, cheaper, bungee rebounders out there than Bellicon so if you can’t afford a Bellicon, go for any other highly rated BUNGEE rebounders.

    That said, I do have a Bellicon. It was hard forking over $600 for it but I consider it an investment in my health and fitness. I knew I would use it daily or at least several times per week and find it fun so that too made it an easy decision.

    There’s a learning curve to rebounding. When my middle-aged body got on the thing the first time it felt like all my internal organs were going to fall out. LOL! Over time that sensation has disappeared. It’s absolutely killer on the calves too, but they get stronger. Cardio: OMG! I thought I was gonna die, but over time I can do longer sessions. My sense of balance is improving, at first I was a little dizzy. My dh too mentioned feeling a little woozy at first. That goes away after time. My pelvic floor muscle is taking its sweet time strengthening but it’s working!

    So overall, yeah, rebounding is awesome.

  79. Hi there, I just turned 80 in June 2016. I bought my first mini tramp when I was about 50. I did a lot of jumping on it. The most noticeable benefit was to my bladder. I was at a point that I leaked if I walked. Running??? Forget it!!! After 3 months I no longer had that problem. At my present age, I am beginning to experience the problem again. Somewhere along the line I replaced my original mini tramp with a Rebound Air.
    Through the years I got lazy (sigh….) so now I have just brought it out and set it up so I can watch TV while I jump. The thing I miss most is not having a good steady something to hang on to. In the past I have set it up next to my stationary bike with the handlebars extending over the mini T. Works great, but the bike is in my bedroom. An ironing board works too; however, I don’t iron anymore so that isn’t convenient. The older we get the more important convenience becomes. I can jump for 2 to 3 minutes and plan on gradually building on that. I forgot to mention that I have severe scoliosis. My doctor is encouraging me. She calls me a rebel because I resist drugs and run to the internet to find solutions to my maladies.
    Hope anyone who happens upon my comment is smarter than I have been. DON’T QUIT!

  80. What an inspiration to all of us as we age!!! Thank you for reminding us to not slack off.

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