November 21, 2021

The Many Health Benefits of Exercising on a Trampoline

It turns out that jumping around is as healthy as it is fun

exercising on a mini trampoline

Jump on it! Jump on it! Jump on a trampoline, that is, if you want some serious health benefits disguised within a very fun, bouncy workout.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Exercise coordinator Lori Lyons, MBA, AFAA, CWA, explains how you can get the jump on your health by working out on trampolines.

Is jumping on a trampoline good for you?

It depends on what kind of trampoline we’re talking about.

As a kid, you may have enjoyed bouncing on those giant backyard trampolines, the dangerous kind that terrified your parents. Those trampolines are associated with so many injuries that the American Academy of Pediatrics says they should only be used by supervised athletes in training for a sport, like gymnastics or diving.

But for adults, exercising on an indoor mini-trampoline is both safe and beneficial to your health. These smaller versions, known as rebounders, are specifically designed for individual workouts.

“Rebounders are low to the ground, which gives you more stability and lessens the chance that you’ll go flying off them mid-jump,” Lyons says.

Trampoline workout benefits

Rebounding (the act of jumping on a rebounder) is a full-body workout that impacts — you guessed it — your entire body. Here are some of the known health benefits of jumping on a mini-trampoline.

1. Builds strength

Unlike targeted training, jumping requires the use of multiple muscles. “When you jump, you use the entire momentum of your body, which forces all of your different muscles to work simultaneously,” Lyons explains.

Advertisement

All of that up-and-down works everything from your abs and glutes to your leg and back muscles, building a strong core and beyond.

2. Improves bone density

“As we get older our bones become more fragile, and it’s very important to start doing the exercises that will improve our bone density,” Lyons says.

One study found that competitive trampolinists had higher bone density at the hip and spine than their peers. Of course, most people aren’t competitive trampolinists — but the data suggests that regular trampolining can help strengthen your bones, which lessens your chances of osteoporosis.

3. Betters your balance

Speaking of bone density: As we age, we’re prone to decreased bone density, which can increase the likelihood of getting injured during a fall. But one study found that 14 weeks of mini-trampoline exercises increased seniors’ ability to regain their balance before falling by about 35%.

“Rebounding is associated with better balance, coordination and motor skills, which can be especially important for people who are at risk of falling,” Lyons says.

4. Good for your heart

“Cardio activity strengthens the heart muscles and decreases the amount of work your body has to do to pump blood,” Lyons says. This can lower your:

All of these are, of course, very good news for your overall heart health.

Advertisement

5. Relieves stress

There may be something to the phrase “jump for joy.” Exercise, in general, is associated with stress relief because it releases endorphins — natural substances that help you feel better and maintain a positive attitude.

Rebounding is specifically associated with stress relief because of the unique impact it has on your body.

“Jumping causes you to repeatedly tense and release your muscles, which is good for your circulation,” Lyons says. “Then, when you’re done jumping, your muscles are loose and relaxed.”

Getting started with mini-trampoline workouts

Ready to jump to it? Here are a few tips for rebounding beginners:

  • Maintain your balance: If you’re worried about slipping on the rebounder, try jumping barefoot or in a pair of grippy socks, which will help stabilize you.
  • Begin with the basics: “Simple but impactful moves like jumping jacks and jogging in place can help acclimate you to the mini-trampoline,” Lyons says.
  • Find a class: Depending on where you live, you may be able to take an in-person group fitness class, sometimes listed as mini-trampoline or rebounding classes.
  • Keep it away from kids: Like big, outdoor trampolines, even small rebounders can pose a danger to children, especially those under age 6, so store your equipment someplace where little ones can’t access it.

If you have any concerns about your ability to use a rebounder or how it may impact your body, be sure to check with your doctor before getting started.

Related Articles

Doctor shaking hands with patient, with large heart and EKG line behind them
February 19, 2024
How Weight Affects Your Heart

Having underweight, having overweight and having obesity can be dangerous for your heart

Close up of hands holding heart rate wearable watch monitor and their phone
February 12, 2024
Next Time You Exercise, Consider Wearing a Heart Rate Monitor

This technology can benefit your workouts by helping you hit your target heart rate, resulting in better overall health and wellness

parent holding baby at a doctor's appointment
February 8, 2024
How Many Bones Do Babies Have?

Surprise: A lot more than adults!

seated doctor and female in doctor office, with female's hand on heart, with daughter
February 8, 2024
Here’s When You Should Go to the Hospital for a Dangerous Heart Rate

A resting heart rate below 35–40 beats per minute or over 100 beats per minute may be cause for concern

healthcare provider speaking with older female in office
February 6, 2024
How Estrogen Supports Heart Health

Your natural estrogen levels support a healthy heart by improving your cholesterol, increasing blood flow and reducing free radicals

Flaxseed sprinkled on a salad in a white bowl on a dark wooden table
January 31, 2024
Flaxseed: A Little Seed With Big Health Benefits

Ground flaxseed is full of heart-healthy omega-3s, antioxidants and fiber, and easy to add to just about any recipe

Older male in doctor's office with doctor holding tablet showing heart statistics
January 31, 2024
Extra Heartbeats: Should You Be Worried?

They’re rarely cause for concern, but you should still talk to a healthcare provider about your symptoms

Older male in helmet biking on forest trails
January 17, 2024
What Does ‘Moderate-Intensity Exercise’ Mean Anyway?

From gardening to walking for 30 or more minutes, you want to get your heart rate up 50% to 60%

Trending Topics

close up of keto gummies
Do Keto Gummies Work for Weight Loss? Are They Safe?

Research is inconclusive whether or not these supplements are helpful

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

Older person postioned sideways showing dowager hump.
Dowager’s Hump: What It Is and How To Get Rid of It

The hump at the base of your neck may be caused by osteoporosis or poor posture

Ad