On the bounce: the many benefits of rebounding

I am a big fan of walking as an activity for both the body and mind. However, the research suggests that more strenuous exercise is likely to have additional benefits for fitness and health. One option for those wishing to step up exercise intensity is to incorporate some jogging or running.

At various times in my life, I have been quite an avid runner. But, over the years, I have also suffered from a succession of running-related ‘over-use’ injuries that have made, for me, this endeavour quite unsustainable. I've met plenty of people like me.

In addition to walking, I have incorporated rebounding (mini-trampolining) into my exercise schedule. I actually think this form of exercise does not get the recognition it deserves. Here are some of the things that, I believe, make it worthy of our consideration.

First of all, using a rebounder generally allows people to achieve a level of intensity and ‘calorie burn’ similar to, say, jogging, but with lower levels of strain on the body. It’s basically kinder to the joints.

When using my rebounder, my heart rate plateaus at about 125 beats per minute. In terms of exercise intensity, this put me firmly in what is known as ‘zone 3’ - where the heart is beating at 70-80% maximum heart rate (where an approximation of maximum heart rate is 220 minus age). This intensity won't allow me to break any records, but it is enough to contribute to my aerobic fitness and improve my overall health.

Another thing I like about rebounding is the fact that it forces me onto the front of my feet. In so doing, it ensures my calf muscles get a good workout. This is important because one of the two main calf muscles – called the soleus – has been found to contribute significantly to the overall metabolism of the body. Research has found that ‘heel raises’ while sitting can be effective for, say, moderating blood sugar levels after a meal. While it has not been tested formally, my guess is rebounding will bring similar benefits because it is a ‘calf-centric’ exercise.

More potential benefits come from rebounding in the form of improved balance and ‘proprioception’ (the ability to discern where your body is in space).

Rebounding is also said by some to improve the function of the lymphatic system in the body (which plays a part in immunity and the removal of toxins, dead cells and debris from the system). Sedentary behaviour and gravity do nothing to help lymph flow. Pretty much any exercise will help stimulate lymph flow, but some also argue that the relative ‘weightless’ condition when we are airborne has additional benefits, here. I can’t find any 'evidence' for this, as such, but I think the concept stands up.

Here are some other things that I like about rebounding:

• There is generally no need to change clothing to rebound, and if the sessions are brief, no need to shower, either.

  
  

• Bouts of rebounding for a minute or two throughout the day can really help counteract the effects of chronic sitting.

  
  

• Finally, rebounders don’t need to break the bank. The one I have has served me well for several years, and it cost £40.

If you are new to rebounding, perhaps start with just a minute or two each day, aiming to get a feel for the exercise initially. You can build up in time in terms of intensity (height of the bounce) and/or duration.