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Rebounding for Seniors: A Safe and Effective Exercise

Rebounding for Seniors: A Safe and Effective Exercise

Apr 26th 2019

Welcome to our comprehensive guide on rebounding for seniors! At JumpSport, we believe that age is just a number, and staying active is key to a healthy and fulfilling life. Rebounding, or trampoline exercise, is a fantastic low-impact workout that offers numerous benefits for those aged 55 and above. Whether you’re looking to improve your balance, boost your cardiovascular health, or simply have fun, rebounding is the perfect exercise for you.

Why Seniors Should Rebound

Rebounding, or bouncing on a mini-trampoline, offers several unique benefits that make it an ideal exercise for seniors:

  • Improves Balance and Coordination: The act of bouncing requires constant adjustments to maintain equilibrium, engaging the core muscles and the proprioceptive system responsible for balance. Research has shown that 14 weeks of mini-trampoline exercises can improve seniors’ ability to regain balance by about 35%1.
  • Low-Impact Exercise: Rebounding is gentle on the joints, making it a safe option for seniors who may have arthritis or other joint issues. A study published in the Journal of Sports Science & Medicine found that rebounding exercises significantly reduce joint impact compared to traditional exercises.1
  • Strengthens Muscles: Rebounding works multiple muscle groups simultaneously, helping to build strength in the legs, core, and back. A study highlighted in the Journal of Aging and Physical Activity demonstrated that rebounding enhances muscle strength and functional mobility in older adults.2
  • Enhances Bone Density: Regular rebounding can help improve bone density, reducing the risk of osteoporosis. A study published in the Journal of Health and Sport Science found that professional trampolinists have greater bone density and muscular strength compared to non-trampolinists.3 Boosts Cardiovascular Health: It provides a good cardiovascular workout, which is essential for heart health. A study in the Clinical Interventions in Aging journal found that rebounding improves cardiovascular fitness and reduces the risk of heart disease in older adults. 4

Feel Healthier And Younger

In addition to these important health benefits, trampoline exercise is a lot of fun! Everyone naturally loves the sensation of weightlessness. Maybe this is why kids start jumping almost the minute they learn to walk. In addition, trampoline exercises for seniors can be incredibly freeing, eliminating the earthbound feel that sometimes comes with age and recapturing a bit of their youth.

Active Agers: Getting Started With Rebounding

Choosing the Right Mini-Trampoline: Not all mini-trampolines are created equal. Low-cost rebounders tend to be too stiff and degrade quickly. Spring rebounders can be loud and stiff as well. JumpSport Fitness Trampolines have arched legs which ensure trampoline stability and are uniquely engineered to provide a forgiving surface with a quiet bounce. For additional user stability, we recommend using a handle bar.

Safety Tips: Always use your trampoline on a flat, stable surface. Wear comfortable, supportive shoes and start with gentle bounces. If you’re new to rebounding, consider using a handle bar for extra balance. Check with your physician before starting any new exercise program.

Start Slow: Begin with short sessions of 5-10 minutes and gradually increase the duration as you become more comfortable. Focus on gentle bounces and avoid high jumps until you build confidence and strength.

20-Minute Daily Exercise For Active Agers

Warm-Up

Begin with a gentle warm-up to prepare your body. March in place on the trampoline, swinging your arms gently for 3-5 minutes.

Basic Exercises

Duration: 10-15 minutes. Start with less if you need to and extend the exercise as you build strength.

  • Health Bounce: Stand with your feet hip-width apart and gently bounce up and down without lifting your feet off the mat. This exercise helps improve circulation and warms up your muscles.
  • Side-to-Side Bounce: Shift your weight from one foot to the other, bouncing gently from side to side. This exercise enhances balance and coordination.
  • Seated Bounce: Sit on the rebounder with your feet flat on the floor. Gently bounce up and down, engaging your core muscles. This exercise is great for those with limited mobility.

Cool-Down Routine

Finish your session with a cool-down to relax your muscles. Stretch your arms, legs, and back gently for 3-5 minutes.

Success Stories and Testimonials

Lynda, Age 69: “My advice is, if someone started to exercise at any age, it would change their life. I love the Fitness Trampoline for stretching and the cardio workout. It’s been a game-changer for my fitness routine.”

Rick, Age 56: “There’s something childlike about bouncing. It’s a nice low-impact workout that’s easy on my joints and very quiet.”

Lisa, Age 62: “The Fitness Trampoline is friendly to my bones and joints. And it is more efficient and more fun than cycling.”

Gustavo, Age 65: “Rebounding has improved my balance and coordination. I feel more stable and confident in my daily activities. Plus, it’s a lot of fun!”

Rebounding For Seniors FAQs

Is rebounding safe for seniors?

Yes, rebounding can be a great low-impact exercise for seniors if done correctly and on a well-maintained trampoline. Rebounding is especially good for active agers, as it’s gentle on the joints. However, like any physical activity, trampolines carry some risk of injury. Use a handle bar for added stability. It’s always important to check with a healthcare provider before starting a new exercise regimen. Consult your physician and work with a fitness professional who has experience training with rebounders, to ensure the safest use of your trampoline.

How often should I rebound?

Aim for at least 3-4 times a week, starting with short sessions and gradually increasing the duration as you become more comfortable.

How do you exercise on a trampoline safely and effectively?

To exercise safely and effectively on a trampoline, always warm up before starting, maintain good posture, use controlled movements, and ensure the trampoline is in good condition. Use video workouts from JumpSport Fitness TV or any of our Premier Partners, for safe and effective exercise.

What are some common rebounding moves?

  • Health Bounce: Press down without your feet leaving the mat. Add step variations for an easy
  • Marching: This is a great warm-up move. Stand upright in the center of the trampoline and march in place, lifting your knees high.
  • Basic Bounce: Keeping your head level, not moving up and down, press down into the mat and lift your knees and feet up. Focus on hinging at the hips and knees while keeping your upper body stable.
  • Single-Leg Bounces: Bounce on one leg at a time to improve balance and coordination.
  • High Knees: Jog in place while lifting your knees as high as possible.
  • In-and-Out Jumps: Jump your feet out wide and then back together, similar to a jumping jack.
  • Torso Twists: Twist your torso from side to side while bouncing to engage your core.
  • Squats: Perform squats on the rebounder to work your legs and glutes.
  • Jump Squats: Add a jump to your squats for an extra challenge.

Which trampoline is best for me?

The best trampoline for you depends on your fitness level, body size, space availability, and personal goals. A JumpSport Pro Fitness Trampolines has a firmer bounce that is stable and can support a higher user weight. A JumpSport Essential or Premium Fitness Trampoline has a softer bounce that is less firm than the Pro, but more gentle on the joints, especially for lighter bouncers. You can add a handle bar to any of our trampolines for additional stability.

Can rebounding help with arthritis?

Rebounding is gentle on the joints and can help improve mobility and reduce pain associated with arthritis. Always consult with your doctor before starting any new exercise routine.

How does rebounding improve coordination and balance?

Trampoline exercise improves coordination and balance by challenging the body to adjust to varying gravitational forces and directions. This stimulates the vestibular apparatus within the inner ear, which controls balance.

Is Rebounding Better For Seniors Than Walking?

In short, yes, trampoline exercise, when done in a safe, controlled way, can have more benefits than walking exercise.

To illustrate: While walking, a 150 lb person generates an average of 570 lb of pressure that the foot and leg must absorb. Expending a similar amount of energy while rebounding on a trampoline significantly reduces the amount of the pressure generated and therefore reduces the stress on joints and muscles. According to the findings of a University of Utah study on this subject, exercising on a mini-trampoline reduces the impact pressure on the feet and legs by 83%.

Looking For More Exercises For Seniors?

Learn to engage your core and enhance your posture with more trampoline workouts at JumpSport Fitness TV or shop our DVDs. Professional instructors guide you through a warm up, a unique sequence of static holds and dynamic functional movements before cooling down with revitalizing stretches. Integrating these workouts into your exercise routine will help you develop the health, strength, and wellbeing that’s integral in everyday movements and improved fitness.

Start Today

Ready to start your rebounding journey? Check out our range of rebounders and accessories designed specifically for seniors.

By following this guide, you can enjoy the numerous benefits of rebounding and improve your overall health and well-being. Join the JumpSport community today and take the first step towards a healthier, happier you!

1: https://pubmed.ncbi.nlm.nih.gov/21306917/
2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10553300/
3: https://pubmed.ncbi.nlm.nih.gov/30356528/
4: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6929928/