Rebounding: A Low-Impact Workout with Big Benefits for Aging Well
Ready to bounce your way to better health? Rebounding may look like child’s play, but it’s a powerful, low-impact workout with big benefits—especially as we age. This joint-friendly exercise on a mini-trampoline boosts cardiovascular health, improves balance, strengthens bones, and even helps with lymphatic drainage. Whether you’re looking to ease into movement or add some fun variety to your day, rebounding might just be the workout you didn’t know you were missing.
Benefits of Rebounding for Older Adults
Rebounding provides unique health benefits, especially for older adults:
Cardiovascular Health: Increases heart rate and supports cardiovascular health without placing strain on joints.
Balance and Proprioception: The unstable surface improves balance and engages stabilizing muscles, which reduces fall risk.
Bone Density: The gentle, weight-bearing effect stimulates bone remodeling, potentially reducing the risk of osteoporosis and minimizing further loss of bone density if you have been diagnosed with osteoporosis.
Boosts Lymphatic System and Detoxification: Rebounding gets the lymphatic system moving, which helps the body naturally detox. The gentle up-and-down motion encourages lymph flow and circulation.
Low-Impact on Joints: The gentle bouncing motion absorbs impact, reducing stress on joints, which makes it an excellent option if you’re dealing with arthritis, joint pain, or just want to avoid high-impact exercises.
Mood-Boosting Benefits: It’s hard not to smile while bouncing! Rebounding releases endorphins, making it a fun way to lift your spirits while also getting in a good workout. Add your favorite music to further enhance the mood-boosting benefits.
Factors to Consider When Choosing a Rebounder
Bungee vs. Spring Models:
Bungee Rebounders: These are known for their smooth, quiet bounce. Bungee cords offer lower impact than springs, making them ideal for sensitive joints and those who prioritize a quieter workout.
Spring Rebounders: Often provide a firmer, less forgiving bounce, which can feel more stable but is harder on the joints. They can be more affordable than bungee models, but if you choose a spring rebounder, you’ll want to buy a high quality one, which may end up being more expensive than a bungee rebounder.
For most older adults, bungee rebounders are preferable, especially for joint health. However, if you prefer a more intense or firm bounce, a spring rebounder might suit your needs. Regardless of which type you choose, your best bet will always be to buy a high-quality product.
I found Jumpsport to be the best bang for my buck. Jumpsport makes an affordable quality product, which is often on sale during the holidays. But there are many even more affordable bungee rebounders available on Amazon. If you want to give rebounding a try, there are several bungee models under $100 with good reviews.
Number of Legs
Six or Eight Legs: More legs provide better stability and weight distribution, which is beneficial for intense moves like jumping jacks or balance exercises. This is ideal for those prioritizing stability and safety.
Four Legs: Offers portability and is easier to store but may be less stable for high-intensity workouts. Good for lighter, low-impact activities like walking in place or gentle bouncing.
Jumping Surface (Mat) Size:
Choosing a mat size ultimately depends on your workout space, preferred exercises, and portability needs. Rebounder mats typically range from 28 to 50 inches in diameter, with several standard sizes available:
Mini (28–32 inches): These compact rebounders are perfect for tight spaces and simple exercises, like health bounces or jogging in place. While they’re highly portable, the limited mat space can restrict movement.
Standard (36–40 inches): This is the most common size for home rebounders, providing a good compromise between space efficiency and versatility. You can comfortably perform a range of exercises, including balance moves, jogging, and light jumping jacks.
Large (45–50 inches): Larger rebounders are ideal for a wider variety of movements, such as full jumping jacks and lateral exercises, thanks to their increased surface area. They’re less portable but offer more freedom for dynamic workouts.
How to Use a Rebounder: Exercises and Routines
Rebounding is incredibly versatile, so you can use it for anything from light walking to a more vigorous workout. Here’s a quick-start guide to some common rebounder moves:
Health Bounce: Keep feet on the mat and gently bounce to engage the core and stimulate lymph flow. It’s ideal as a warm-up or cooldown.
Walking or Jogging: Use the rebounder for joint-friendly walking or jogging workouts to build endurance.
Jumping Jacks: Classic jumping jacks on the rebounder add resistance while remaining low-impact.
Balance Exercises: Single-leg bounces or knee lifts engage the core and improve balance, supporting fall prevention.
Starting with shorter sessions and gradually increasing intensity helps avoid discomfort. Here is a 15-minute YouTube beginner rebounder workout.
Handlebar for Stability
Consider a handlebar if you need extra stability, especially when starting. It offers additional support and confidence while you learn movements or try more advanced exercises.
Shoes or No Shoes?
Each option has unique benefits, so choose what feels best for you.
Barefoot or Grip Socks: Going barefoot or wearing grip socks allows your feet to better engage with the surface, enhancing foot strength and balance.
Shoes: Wearing lightweight shoes with flexible soles can offer support for sensitive feet or added stability if you’re just starting.
When Rebounding Might Not Be Right for You
Though rebounding is generally safe for most people, there are a few situations where it may be ill-advised:
Balance Issues: If you have significant balance issues, stick to rebounders with handlebars and avoid high-bounce exercises.
Osteoporosis: While rebounding can help with bone density, those with severe osteoporosis or fragile bones should consult a doctor first.
Vertigo or Inner Ear Issues: The up-and-down motion can aggravate symptoms for those with vertigo or inner ear problems.
Lower Back Pain: Rebounding may aggravate lower back pain for some people. Start gently, and discontinue if pain worsens.
As is the case with any form of exercise, check with your doctor before you start using a rebounder to make sure it’s a safe option.
Rebounding Is Fun—But Don’t Overdo It!
Rebounding is fun! But remember to start small and ease your way into more challenging exercises. I often use my rebounder to sneak in a bit of extra movement with a quick health bounce or a few jumping jacks during the day. It’s a great way to break up long periods of sitting and boost energy levels. It’s even more energizing and fun when I rebound to one of my favorite dance tunes.
Moreover, rebounding can add variety to your wellness routine, supporting a healthy, active lifestyle as you age, and it’s an affordable home exercise tool. Whether you’re a seasoned fitness enthusiast or just looking for a fun way to move more, a rebounder could be a wonderful addition to your wellness toolkit. So why not give it a try and see how much fun (and energizing) bouncing can be?
This post was inspired by
who shared her recent osteoporosis diagnosis and discussed how she’s changed her approach to exercise—which includes rebounding—in this post. Check it out.
Daria!! Thank you so much for including me in your article. And, you're spot on, the information nails it!! I loved the video. I tried it and can't wait for my husband to try it. One thing I might add when buying a rebounder. Be sure and focus on how much weight it will hold. My husband is 300-plus and it was a challenge finding one that fit for us.
Thanks again for the push, and as always, great work on the deep dive into our health in aging.
I’d hurt myself badly!🤪