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Does Rebounding increase bone density?

By info leapsandrebounds | Nov 7, 2022

bone density by age

    An exercise option gaining popularity is rebounding, and not with a basketball!  Rebounding is most commonly done on a mini trampoline that can be done inside or outside. It is basically jumping on a trampoline, small jumps or large jumps, exercise jumps like jumping jacks, walking or running.

   The level of activity is up to you and your physical condition.  Like most exercises, you start out fairly simple and can gradually build up your length of time and type of exercises you perform on the rebounder.  

There are three types of exercises you can do to get benefits from rebounding:

1.    Aerobic Bouncing Rebounding Exercise

    If you're looking for a fun and energetic way to get your blood flowing, this is it! The aerobic bouncing rebounding exercise involves jumping jacks, twisted dances (think waltz), running in place or doing other moves that require high intensity.

    This type of workout will make sure all parts are working hard - from heart rate up through muscles throughout our bodies; making us feel invigorated after each session because we've been able to work them out harder than ever before.


2.  The Rebounding "Health" Bounce Exercise

    This exercise involves gently bouncing up and down on your trampoline without lifting the feet off of a mat. This low-impact, effective move helps increase blood flow to areas that are often missed when we're sitting too long at one time or engaged in other sedentary pursuits like watching TV, as well as activating your lymphatic system!

    You can do this for longer periods while still being able interact with others around you during commercial breaks - it's almost like having another workout but indoors so no need worry about getting bored ;)


3.    The Rebounding “Strength” Bounce Exercise

    This rebounder bounce involves jumping as high up in the air you can. This helps strengthen your muscles, improves balance and moves blood all over so it's good for physical fitness too!

    This more difficult type of rebounding is called "strength" because this requires a lot from an individual before they will be able to complete its exercises successfully; however if within your bodies limits then give yourself permission to enjoy it!

    Rebounding is unique as it uses both acceleration and deceleration to work on every cell of your body in a distinctive way.  Several actions happen as you do rebounding.  First, you accelerate as you bounce up.  Then, there is an instant of weightless pause at the top before you decelerate at an increased G-force back to the mat.  After your impact, you repeat this rebounding sequence. All you need is the mini trampoline and the space to put it. Do your research before purchasing a rebounder and make sure it is well made. 

 

 

 

Some of the specific benefits of rebounding include:

1.    Easy on the joints.  Rebounding has much less impact on joints and soft tissues than other exercises. 

2.    Anti-inflammatory effects.  Rebounding efficiently stimulates and helps lymphatic drainage which has anti-inflammatory effects on your body. 

3.    Arthritis Management. This type of exercise helps lubricate the joints and reduce the pain and stiffness that comes along with this disease.  

4.    Reduces the risk of falls. Rebounding helps improve balance and muscle-strengthening which can help prevent falls. 

5.    Increase bone density.  Rebounding can help seniors increase their bone strength and reduce the risk of developing osteoporosis women and one in five men will break a bone because of osteoporosis. 

6.    Slows muscle atrophy.  Rebounding helps slow down the inevitable muscle atrophy in the aging process. 

7.    Fun and portable.  Rebounding can be done anywhere you are and it is fun.  Fun exercise means more consistent exercise and more benefits from that exercise!  

 

HOW ELSE CAN YOU IMPROVE BONE DENSITY?

     Improving your bone density is one of the best benefits of rebounding, but there are a few other good ways to help develop healthier bones.

    Adding Vitamin D, Calcium and Vitamin K to your diet can help boost bone density. Not getting enough of these nutrients could decrease the strength in bones which increases risks for fractures or breaks from uneven surfaces such as stairs- especially if you have already had some prior issues with bone density!

    When there isn't enough calcium around - like when we eat less dairy products due either dietary constraints (like vegetarianism) or because we're not really big fans; our bodies take what's available first then pulls the calcium directly from our bones for nourishment.

     As you get older, it’s beyond important to focus on building your bone density. Using a rebounder at home is one of the easiest ways to do this! With so many rebounding benefits, it’s a no-brainer to add this powerful exercise to your routine.

     As always, check with your provider before starting any new exercise program. There are also safety concerns with children and trampolines. Make sure you are in attendance should any children use your trampoline and go over the rules with them prior to use. 

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