Here is a lot of fun and exercise rolled into a Rebounder (mini trampoline) which I came across a few months ago. A chance video caught my interest, and well, its only been a month or so, but no looking back. The rebounder is a bonus which can be used at home and stored behind a chair. It is not a strain to use, such as running, etc. if you have physical limitations. It's good for your heart as it is low-impact and reduces the risk of hardening arteries. Mind you it is all new but here is some information if you are interested:
"... rebound exercise is an excellent exercise for
our senior citizens, those physically handicapped, those who are recuperating
from an accident or injury, or anyone else who needs exercise but is hampered
by a pre-existing physical condition"
~ NASA Studies Rebounding (Link below)
Many Benefits from 10 minutes on a Rebounder
There are many health benefits to rebounders for seniors and others. I have found after several months of almost daily use that I am less fatigued, with more energy, and there is no pain or discomfort when bouncing. Here is a short list of just a few possible benefits to begin with :
- Strengthens bones and increases bone mass
- Helps with osteoarthritis
- Increases oxygen and increases energy
- Improves heart function, posture and reduces varicose veins
Type of Rebounder to Buy
This question has a myriad of options and choices. I chose a reasonably priced 30" Rebounder which allows a maximum weight of user of just over 200 lbs. One recommendation, if you have vertigo concerns for example, is perhaps purchase a rebounder with a 'holder". What I normally do while I am getting used to my new "toy" is hold onto the back of a chair, etc. for balance when bouncing. Works fine for now. There are health benefits to using the rebounder even if you don't "lift" your feet off the mat.
Types of Exercise to Begin and Learn
There are many exercise routines and examples on social media but for myself I just started out nice and easy. I was surprised that my Step Monitor also "counts" the jumps, hops, skips or whatever movement when using the rebounder. At the end of a long day of many hours in the veggie patch, 10 minutes of bouncing, hopping, jumping, etc. is a fun thing to do.
I started out with ten minutes on the rebounder, in addition to my daily weekday walk. On dark, rainy days a second 10 minutes on the rebounder is just fine. We have had several heat waves this summer and walking in the high temperatures is just not an option. The rebounder to the rescue!
"The combined 12-week intervention was highly effective
in improving balance
and functional mobility, strength, gait performance
and fear of falling in patients with osteopenia"
"Effectiveness of a Mini-Trampoline Training Program"
US National Library of Medicine (2019)
This is NOT an ad for any make or model or for a change of lifestyle to include a mini trampoline. For many people they may prefer to continue to walk, run, swim, cycle, etc. I have been personally surprised at the ease of using the rebounder. I have not been overdoing the exercise, still walk and garden for hours, but find I have more energy for a longer day. Talk to people you know who have one. Really it has been an easy routine to fall into which is great as we age. Interestingly, commensurate with aging we seem to have a few more aches and pains which also seem to have "decreased" since "rebounding". Perhaps wishful thinking. As a two time primary breast and lung cancer survivor I believe this has helped with my deep breathing exercises as well.
So there you have my thoughts on the rebounder for seniors. It has been a positive improvement, not only physically, but its good for many other reasons, including sleeping more soundly at night.
PS: I am way past 50 years of age and frankly, its fun, and worthwhile though this Nana may have to fight off my grandsons when they visit as I know they will wish to use the rebounder.
Live, Laugh, Love ~ Liz
** If you are in any way concerned please check with your family doctor or physical therapist.
Links & References:
- "NASA Studies Rebounding"
- "Rebounding – Another Exercise Option" Iowa Hospital Orthopedic Specialsa (2019)
- "Mini-trampoline enhances cardiovascular responses during a stationary running exergame in adults" (2018)
- "The Many Health Benefits of Exercising on a Trampoline" Cleveland Clinic (2021)
- "Simple Exercises to Help with Breast Cancer Recovery" Otis Foundation (2018)
From Caramel and Parsley: