Rebounding is an effective cardio workout that improves cardiovascular function, strengthens the bone, improves coordination, elevates mood, and improves balance, among other benefits. Rebounding is done by jumping on a mini-trampoline and it is so popular because of its friendliness on the joints. Anyone can use a rebounder regardless of their fitness level or age and safety concerns are always raised when it comes to seniors. Is rebounding safe for seniors?
WHY DO SENIORS NEED EXERCISE?
With increased age comes wrinkled skin, weaker joints, and weak bones. As we grow older, we get weaker and dependent but research has shown that seniors who exercise lead an independent life far into their old age.
Exercise is also good for increased brain function. It is a known fact that dementia and Alzheimer’s are more rampant in senior citizens.
With sufficient exercise, seniors can prevent symptoms of a disease, in some cases, the disease can even disappear altogether. So basically, seniors do need to exercise but they need to start with caution.
WHY DO SENIORS NEED SAFE EXERCISE?
Unlike youths, seniors have a hard time healing from an injury. The cells are less responsive, this causes makes it difficult to heal fast. The joints may be weaker, hence the need to take precautions before engaging in any form of exercise. Any single mistake could cause unbearable pain and more time to heal.
Now to the big question,
IS REBOUNDING SAFE FOR SENIORS?
The short answer is yes!.
Having weaker bones and joints doesn’t mean they do not need to exercise like everyone else. While rebounding might not seem like the safest exercise for seniors, it has the lowest risks.
Rebounding is a low-impact efficient cardiovascular exercise. Because of its low-impact feature, rebounding removes the jarring effect of hitting the feet on the floor. Even an exercise like walking which is all seniors’ favorite can later have effects on their joints. But when walking is done on a rebounder, seniors experience a less jarring effect on the joints and the workout feels more pleasant.
And for whether a senior can fall during a session on a rebounder most brands of rebounders have an option for a balance bar to support users who are finding it hard to maintain their balance on the rebounder. Seniors can get the balance bar for support when on the rebounder.
Lest I forget, the height of the rebounder is very low to permit easy climbing on and off. Another safety feature.
WHY REBOUNDING MAY BE THE BEST EXERCISE FOR SENIORS
Exercising on the mini-trampoline is convenient, this fitness equipment is very easy to move, unlike other machines in the same category. Asides from that, a rebounder unit has no moving mechanical parts that might pose a threat to inexperienced or older users.
Rebounding has various benefits that seniors can enjoy.
- Rebounding strengthens the muscles and bones and several medical professionals testify to its efficiency. Rebounding as well as brisk walking has been shown to increase bone density. Moreover, a stronger muscle is firmer and that gives the skin a firmer look. This means, with sufficient exercise, you can still retain a younger look.
But there is even more,
- In research, rebounding has been detected to help manage the cardiovascular risks in patients with type-2 diabetes. Science also has discovered to improve insulin resistance, lipid profile, and central obesity in the said individuals.
- This study shows that using the mini-trampoline for up to 14 weeks significantly improves seniors’ ability to regain balance. Of course, they were using a controlled group and after 14 weeks the seniors exercising on a trampoline triumphed when they were tested for falling and balance.
- Rebounding has also been shown to boost confidence in seniors. Exercising strengthens those who engage in it and the feeling gives seniors a sense of independence which means a boost in their self-esteem.
WHAT EXERCISE CAN SENIORS DO ON A REBOUNDER?
Various exercises can be done on the rebounder but seniors should engage in healthy bounce. This kind of bounce is of low intensity but that doesn’t in any way reduce its results.
Seniors should do this kind of exercise because it places less strain on the heart and lungs but still effective in providing health benefits. Besides, the joints would barely feel it.
It can be as simple as lightly jogging on the rebounder. A simple, slow, and rhythmic bounce is also a very good example, but the fun fact is you can do what works for you. That’s another reason why a rebounder is special.
HOW TO GET STARTED
To get started you would need to get a rebounder either by getting one for home use or joining a gym that has one. Anyone that works for you is fine but I would implore you to get one at home which will save you a lot of time, money, and stress in the future.
If you have decided to get yours, you should be informed as there are many brands in the rebounder market.
HOW TO AVOID INJURY USING THE TRAMPOLINE?
Using a trampoline, as safe as it is, still requires proper precaution for usage. Follow these few rules to ensure your maximum safety:
- Maintain proper posture while rebounding. Make certain that your back, spine, head, and neck are properly aligned.
- Use the balance bar if you are new to rebounding or having a problem maintaining balance.
- Get rid of sharp objects in the area where you want to exercise. You should not exercise in areas with dangerous edges.
- You should jump with your knees slightly bent not locked.
- You should see your doctor before rebounding if you have underlying health issues.
- You should stop if you feel any discomfort while rebounding. It is normal to feel light-headed when you are new to the exercise, you can take a break and then continue when you feel ready.
WHAT TO LOOK FOR IN A FITNESS TRAMPOLINE
While getting a trampoline, you should consider the following factors:
Can the rebounder support your weight? Most manufacturers would state the weight capacity of their product, you should find out and don’t assume.
Is the rebounder big enough? Rebounders are not enormous but you should strive to get one that has a diameter of at least 30″. Space would be valuable if you want to perform some challenging exercises.
Is the rebounder foldable? This option is for those who travel a lot and those who have less space in their house. If you are a traveler, you can get a foldable rebounder so you’d be able to get enough workout in your journey. If space is not your luxury at home too, you can get a foldable rebounder that you can pack and store when not in use.
Does the rebounder have a balance bar? This is valuable to seniors who are not so sure of their balance. Some manufacturers sell the balance bar separately. You should find out from the manufacturer before getting one.
MINI TRAMPOLINE RECOMMENDATION FOR SENIORS
My #1 recommendation is the Cellerciser rebounder. It is the one I personally use to workout with my family and we have never had any cause to regret ever since we bought it. But please feel free to check HERE OUR TOP PICK for seniors.
Frequently Ask Questions
1.How often should a senior rebound?
The America Heart Association recommends 150 minutes of moderately intense aerobic exercise or 75 minutes of intense aerobic exercise per week. 20 minutes a day jumping on a rebounder will give you all the benefits.
2.Why Rebounding is good for healthy bones?
The New York Times published an article on this same topic and cited various research after which it was concluded that jumping is the best form of exercise for healthy bones. What makes jumping on the rebounder even better is that it delivers low-impact exercise that would be friendly on your joints unlike the hard surface of the floor.
3. What effects do rebounding have on patients with type-2 diabetes?
Rebounding exercise has been found to be a useful exercise approach among seniors. Studies have proven this form of exercise helps manage the cardiovascular risks in patients with type-2 diabetes often common in elderly individuals. The up and down movement was discovered to improve insulin.
4. Does rebounding truly help the elderly regain balance?
Yes! Rebounding has also been shown to improve coordination and balance. We all know how these two are important for a senior. The upward and downward movement of the body during rebounding challenges all users physically thereby leading to an improved balance.
5. Does rebounding truly help improve strength, gait performance, and confidence in senior citizens with osteopenia?
Yes! In a study, a group of seniors with osteopenia were told to engage in rebounding as an exercise and there was another control group, with osteopenia also, that engaged in other forms of exercise. When results trooped in, it was discovered that the seniors who used the mini-trampoline for training saw an improvement in balance, functional mobility, gait performance, strength, fear of falling, and bone mineral density.
6. Rebounding and weight-supported exercises. Which one is better for patients with Parkinson’s disease?
Both rebounding and weight-supported exercises are very efficient in improving the range of motion, proprioception, and quality of life in patients with Parkinson’s. However, the result from this article will show you rebounding has a greater effect on people with Parkinson’s Disease than weight-supported exercises.
Seniors like everyone else need as much exercise as they can get. Aerobic exercises for seniors would ensure they stay healthy and lead an independent life far into their old age. Rebounding comes on top when it comes to safety and efficiency.
Remember to have fun and enjoy yourselves while exercising!
If you have a question or comment, please leave us a comment below and I will be happy to respond to you as soon as possible.
- American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids”
- MedicalNewsToday: “How does exercise support health later in life?”
- ACE SPONSORED RESEARCH: “Putting Mini-Trampolines to the Test”
- Influence of a mini-trampoline rebound exercise program on insulin resistance, … in individuals with type 2 diabetes. https://pubmed.ncbi.nlm.nih.gov/, study 2017 Mar 1.
- Mini-trampoline exercise related to mechanisms of dynamic stability improves the ability to regain balance in elderly, https://pubmed.ncbi.nlm.nih.gov/, study 2011 Feb 8,
- Effectiveness of a mini-trampoline training program on balance and functional mobility,… in older women with osteopenia. /www.ncbi.nlm.nih.gov/ study- 2019 Dec 20
- Numerous specialists are calling it “The best exercise for healthy bones” NOVEMBER 11, 2009 12:01 AM- https://well.blogs.nytimes.com/
- Comparison of the effect of 8-week rebound therapy-based exercise program and weight-supported exercises on the range motion, proprioception, and the quality of life in patients with Parkinson’s disease. Study www.ncbi.nlm.nih.gov/- 2019 Aug 12.