Make your home a bounce house
Trampolining offers great workout sans being hard on joints
John Porcari is a bit of a reality TV show junkie. When he wants to work out, the retired professor of sports and exercise science from the University of Wisconsin-LaCrosse goes downstairs and watches “Alaska: The Last Frontier” or “Naked and Afraid” while bouncing on a mini trampoline.
“I have a ski trip in January to get ready for,” he said.
The global market for trampolines is anticipated to rise to $4.1 billion by 2027, up from an estimated $2.9 billion in 2020. Despite its exploding popularity — fueled in part by the pandemic, when demand for mini trampolines skyrocketed amid gym closures — the trampoline still seems more like a kid’s toy than a legitimate workout tool. But a growing body of research suggests that trampolining, also known as rebounding, is an impressively effective, efficient mode of exercise.
Though there are few large, high-quality studies on trampolining, the studies that exist suggest it improves balance, cardiovascular fitness and pelvic floor musculature, all while being gentler on the joints than higher-impact forms of exercise.
Improve your balance.
In addition to being a cardiovascular workout, bouncing is “fantastic” for balance, as it builds muscles in your feet, ankles and calves, Porcari said. This is particularly important as people age and their risk of falling goes up.
Another small study from 2011 suggested that jumping on a mini trampoline can improve dynamic balance, the type of balance required when you’re walking, climbing stairs or standing in place. In older
people, improving dynamic balance can lower the risk of falls.
Porcari said that even a simple routine of five or 10 minutes three days a week, alternating between jumping on one foot and two feet, can improve balance.
“Because of the relatively high intensity of trampoline exercise, you can get away with fewer minutes,” than, say, on the elliptical or treadmill, he said.
Support your pelvic floor.
Trampolining may offer unique benefits for older women, who are at higher risk of developing conditions like osteoporosis and urinary incontinence than men. About 70% of American women over 60 have some form of urinary incontinence. The largest segment, about 53.1% of women in this age group in a recent study, experience involuntary loss of urine caused by physical activity
(or laughing, sneezing or coughing) that increases abdominal pressure.
Some evidence suggests that trampolining may preserve or strengthen the muscles that can prevent this.
One small 2018 study suggested that the pelvic floor muscles are highly active during mini trampoline jumping, and another, not yet published, indicates that pelvic floor function can be improved by rebounding. In that study, 37 postmenopausal women did 30-minute mini trampoline workouts three times a week. After 12 weeks, the women had better scores on urinary incontinence and higher bone mineral density. (Their bone mineral density returned to normal when they stopped rebounding regularly.)
Anja Fricke, a graduate student at Massey University in Wellington, New
Zealand, and the lead author on the study, said women should start with simple jumps while holding onto a handrail if available. Start with intervals of eight minutes of bouncing followed by two-minute breaks.
To activate the pelvic floor muscles, Fricke suggested squeezing a soft gym ball or a lightweight kids’ soccer ball between the legs, then jumping by pushing off with both legs while keeping the ball in place.
Safeguard your joint health.
Trampolining may also be better on your joints than exercises like running, basketball or tennis, Fricke said. Much of the force of jumping and landing is absorbed by the trampoline’s elastic surface, making it easier on your joints than jumping on the ground.
“Running on a treadmill can be super hard on the joints and the knees. Doing jumps on the floor can be hard,” said Nicole Schott, a personal trainer at Future in Cranberry Township, Pennsylvania, who developed trampoline classes. Rebounding “allows for you to do those higher-intensity or even more complex movements without killing your body.”
Embrace your inner kid — or jump with actual ones.
Myriam Gilles, 51, has been rebounding since 2009 at a bouncing studio called The Ness in New York City. The 50-minute classes blend dance choreography, hand weight exercises, situps and planks, all on the trampoline.
“I bounce and I SoulCycle,” Gilles said. “They’re just gentler to the body and have a community feeling that I love.”
She said trampolining also connects her to distant memories of her childhood in Brooklyn jumping double Dutch.
“I was one of those Black girls who loved to jumprope. I sometimes think that there’s something about the trampoline that reminds me of that,” she said.
Sarah Shultz, a biomechanist and the interim dean for the School of Nursing and Health Studies at Monmouth University in New Jersey, said rebounding on a large outdoor trampoline is an opportunity to connect with her kids.
“I have a great time going on it with my kids,” said Shultz, a mother of two. “I can get out of a rough meeting, or I’ll get writer’s block trying to write an article, and I’ll go, ‘All right, kids. I’ve got five minutes. Let’s make mommy happier.’ ”
Get started at home.
Experts recommended a trampoline with a 32- to 48-inch jumping surface, which costs around $50. Higher-end options can cost 10 times that and may offer a more comfortable springless design, removable legs for easy transport and storage, and adjustable rubber cords, which make the device less noisy and lower impact (rubber springs are quieter and spongier than their metal counterparts).
If you feel unsteady, experts recommend having a wall within arm’s reach or using walking poles planted on the floor beside the trampoline for balance.
To make the workout harder, add wrist or ankle weights. Don’t get discouraged if it takes you a while to master the basics, though.
“Bounce incorporates balance, cardio, coordination and strength, so there is a bit of a learning curve when you begin,” said Colette Dong, co-founder of The Ness.