Rebounders for Seniors: Bounce for Your Health!

Before you try to figure out where you’d put a huge trampoline or worry about flying off the mat and breaking something, we’re talking about bouncing on a much lower and more compact version of a trampoline called a rebounder. At about 9 inches high and 40 inches in diameter, a rebounder is perfect for home workouts, which is precisely why this mini-trampoline soared to popularity in 2020 when gyms closed during the pandemic. A rebounder is also much safer than its giant cousin, too, with features like handlebars, pads over the springs, and anti-slip feet – especially useful in rebounders for seniors. 

Jump in with both feet

This form of exercise is weight-bearing and aerobic, like running or tennis; however, it doesn’t put a lot of stress on your joints and muscles. That’s because, instead of jumping off the springy mat, you’re jumping into it. The rebounder mat, not your joints, absorbs most of the impact.

When you’re first starting out, it’s recommended that you bounce lightly, with your feet never even leaving the rebounder. If appropriate, you can slowly work up to slightly higher bounces like jumping jacks and jogging in place. Over time, you can also gradually increase the time you rebound from five minutes per day to 20 minutes or more. 

Once you work up to this higher level of rebounding, you’ll get a moderate-to-intense cardio workout that’s similar to jogging but requires less effort and less time. In fact, a NASA study that found this weight-bearing exercise to be 68 percent more efficient than running.

Why you should take the leap

1. Improves joint health

You might think that all that bouncing can’t be good for your arthritic knees or hips. However, because rebounding is low-impact, it won’t aggravate your arthritis. Moreover, this workout can minimize stiffness by stimulating lubrication of the joints.

2. Strengthens bones 

One study found that competitive trampolinists had comparatively higher bone density at the hip and spine than their peers. While you may never be a competitive trampolinist, rebounding can place the same sort of healthy stress on your bones to slow bone loss and may even stimulate bone growth. Randi Kant, M.S., M.P.H., C.P.T., a Chicago personal trainer, gives one of her clients as an example. This 69-year-old woman, who engaged in a combination of rebounding and strength training, regained enough bone mineral density to move from a diagnosis of osteoporosis to osteopenia, meaning her bones were less likely to fracture.

3. Benefits balance

“Rebounding is associated with better balance, coordination and motor skills, which can be especially important for people who are at risk of falling,” says exercise coordinator Lori Lyons, MBA, AFAA, CWA. In one study in which seniors participated in 14 weeks of rebounding exercises, their ability to recover their balance before falling improved by 35 percent. Jumping also increases proprioception or awareness of the position of your body in space, which is essential for staying on your feet. 

4. Lifts your spirits

While rebounding is benefitting you physically, it’s also having an impact on you mentally. If you’re feeling a little down in the dumps, bouncing on a rebounder can give you a quick pick-me-up. Like other aerobic workouts, rebounding causes your brain to release serotonin and oxytocin, both known as “happy hormones.” Sanam Hafeez, Psy.D., a neuropsychologist and the director of Comprehensive Consultation Psychological Services in New York City, says that the increase in these neurochemicals can help ease depression, adding that they’ll also help you to relax and sleep.

5. Impacts cognitive function

As a plyometric workout, which means that it involves short, explosive bursts of activity, rebounding also increases blood flow to the brain, which positively impacts your thought processes and memory. Not to mention, the repeated bouncing can also improve neural connectivity, which affects how you think, feel and act.

This fun workout offers a plethora of other advantages, too, including lowering blood pressure, relieving stress, improving digestion and elimination, and toning your glutes, hamstrings, and core. 

Related: Exercise and Your Joints

Look for these features in rebounders for seniors

• Springs or bungee cords. These mini-trampolines use either springs or bungee cords to give them their bounce. Spring rebounders are usually a less expensive option and provide a firmer bounce for more high-intensity workouts, but they can be a little noisy. Bungee cords, on the other hand, are quieter and provide a gentler bounce, which is easier on joints; however, the bungee cords can wear out over time, so you should choose a rebounder where the cords can be replaced.
• Safety handlebar. Some rebounders come with an adjustable, padded safety handlebar. While you may rarely need to use it, just knowing it’s there may give you the confidence to try new exercises. After rebounding for a few weeks or months, you may feel confident enough to remove it.
• Foldability. Many people don’t have enough space to leave their rebounder out all the time. If that’s the case for you, look for a rebounder that’s foldable so you can store it away in a closet when it’s not in use.
• Weight capacity. Make sure your rebounder will safely accommodate your weight.
• Adjustable tension. Some bungee rebounders are even adjustable so you can make your workout more or less challenging. 

When you’re ready to start with rebounders for seniors, check out this workout for beginners. 

Before jumping onboard, consult your physician to be sure rebounding is safe for you.