Looking for a workout that’s gentle on your joints but packs a serious punch for your health? Rebounding—exercising on a mini-trampoline—might be exactly what your body needs during perimenopause and beyond.  Check out this blog to learn the multitude of rebounder benefits for your health!

This low-impact exercise offers a great way to boost your carviovascular system, muscle strength, motor skills, and offer better balance- all while avoiding hard surfaces that can be hard on your joints.   It’s a full workout for the entire body (if you incorporate light weights that can add even more benefits) all while boosting your immune system and fighting the aging process.

15 Rebounder Benefits You Can’t Ignore: Try this Workout!

So, let’s dive into rebounder benefits and why you should consider investing in a small trampoline today!

1. Cardiovascular Efficiency: 10 Minutes of Rebounding Equals 30 Minutes of Running

NASA wasn’t just playing around when they discovered rebounding’s impressive efficiency. Their research revealed that 10 minutes on a mini-trampoline delivers the same cardiovascular benefits as a 30-minute run (but not kcals burned so it doesn’t burn more calories)—without the harsh impact on your joints.

A NASA study reported that rebounding was found to be up to 68% more efficient, engaging muscles and joints more intensely than running, without increasing cardiovascular strain. The study showed that trampolining placed significantly less stress on the body compared to running on a treadmill. Interestingly, participants generated much more physical output on the trampoline—even with the same level of oxygen use.

The science behind this efficiency lies in the increased G-force that occurs with each bounce. Every cell in your body responds to this gravitational pull, creating a full-body workout effect that is quite different from running. But, again, if you are looking for calorie burn this doesn’t mean that rebounding burns more calories than running.  However, rebounding is gentler on the joints, and trampoline exercises are less intense than running- meaning less cortisol stress (check out this blog to learn how imbalanced cortisol can lead to more perimenopause symptoms).

2. Fun and Engaging Workout for All Ages

Let’s be honest—exercise can sometimes feel like a chore. But rebounding? It’s genuinely fun- often much more so than traditional forms of exercise!

There’s something inherently joyful and nostalgic about bouncing that reconnects us with our playful side. Many women report looking forward to their rebounding sessions rather than dreading their workouts.   I often use rebounding as my indoor workout during wintertime (I live in Colorado, and winter mornings can be very cold and very dark).  I rebound in the evenings after work to bounce out the stresses of the day and catch up on any guilty pleasure TV shows I may be into- it’s time to myself, and it’s fun!

Benefits for women in their 40s and beyond

Women in their 40s and beyond face unique challenges as hormonal shifts begin. Rebounding offers targeted benefits that address these specific concerns:

• Helps maintain muscle mass, which naturally begins declining
• Supports bone density when estrogen levels start fluctuating
• Provides stress relief during a potentially turbulent time
• Boosts metabolism, which often slows during this decade

The gentle bounce motion stimulates every cell in your body, creating a revitalizing effect that many describe as energizing rather than depleting.

Benefits for women going through perimenopause

Perimenopause brings its own set of challenges, and rebounding addresses many of them directly:

• Helps regulate hormonal fluctuations through consistent exercise
• Reduces hot flashes and night sweats through improved circulation
• Combats perimenopausal weight gain and improves body composition, especially around the midsection
• Improves mood swings through endorphin release

Many women report that a regular rebounding practice helps them navigate the sometimes turbulent waters of perimenopause with greater ease and comfort.

3. Improves Cardiovascular Fitness and Aids in Weight Loss

Looking for an effective way to strengthen your heart and shed some pounds? Rebounding delivers on both fronts.

The aerobic nature of rebounding elevates your heart rate into the optimal training zone while being gentler on your body than traditional cardio exercises. This makes it more sustainable for many who are looking for long-term heart health.

According to Women’s Health Magazine, a 30-minute rebounding session can burn anywhere from 150-210 calories, depending on your intensity level. The best part? Many women find that they can rebound for longer periods than they can sustain other forms of cardio, which can lead to greater overall calorie burn.

4. Builds Strength and Enhances Bone Density

As noted above, maintaining bone density becomes increasingly important as we age. The gentle impact of rebounding provides just enough stress to stimulate bone strengthening without risking injury.

Each bounce creates a momentary weightless state followed by up to 4 times your body weight in gravitational force. This fluctuation strengthens bones much like weight-bearing exercise but with significantly less joint stress.

Cleveland Clinic experts note that rebounding engages multiple muscle groups simultaneously:

• Core muscles stabilize your body during bounces
• Leg muscles power your jumps
• Arm muscles work during various rebounding movements
• Back muscles engage to maintain upright posture

This full-body approach to strength building is particularly valuable during perimenopause when maintaining muscle mass becomes more challenging.

5. Improves Balance and Stability

Feeling a bit wobbly lately? Rebounding might be your secret weapon for reclaiming your balance!

The unstable surface of a rebounder forces your body to constantly make micro-adjustments to stay centered. Over time, this significantly improves proprioception—your body’s awareness of its position in space.

Research shows that seniors who rebounded for just 14 weeks improved their balance by 35%, suggesting powerful benefits for women concerned about age-related balance issues.

6. Gentle on Joints: Low-Impact Exercise

One of rebounding’s most celebrated features is its joint-friendly nature. The elastic surface absorbs up to 87% of the impact that would normally travel through your ankles, knees, and hips during exercise.

This makes rebounding an ideal option if you’re experiencing:

• Joint pain or stiffness
• Recovery from injury
• Arthritis symptoms
• Age-related joint concerns

Many women report being able to exercise pain-free on a rebounder when other forms of cardio or strengthening cause discomfort or pain.

7. Supports Lymphatic Health

Your lymphatic system lacks its own pump, relying instead on muscle movement and gravity to circulate lymph fluid. Rebounding’s up-and-down motion creates an ideal environment for optimal lymphatic flow.

The alternating weightlessness and gravitational pull act like a pump, helping to move lymph fluid through your system more efficiently. This enhanced circulation helps remove toxins and waste products from your body.

Benefits of improved lymphatic circulation include:

• Reduced swelling and inflammation
• Enhanced immune function
• Faster recovery from illness or injury
• Decreased cellulite appearance (this doesn’t always work but there are some studies to back up small improvements in skin texture and reduced cellulite)- more on this below!

For perimenopausal women dealing with increased inflammation, this lymphatic support can be particularly valuable.

8. Versatile Workouts with Various Movement Patterns

If you are bored with your current workout routine rebounding offers variety to keep you engaged and challenged, and it can be done almost anywhere given you have the floor space.

Basic bouncing is just the beginning. You can incorporate:

• Jogging in place
• High knees and jumping jacks
• Twists and side-to-side movements
• Dance-inspired choreography
• Strength training with hand weights

This versatility means you can tailor your rebounding workouts to target specific goals or just shake things up to keep your workout interesting.

9. Suitable for All Fitness Levels

Whether you’re just starting your fitness journey or you’re an experienced athlete, rebounding meets you where you are.

Beginners can start with gentle bouncing while holding the stability bar for support (it’s best to have a stability bar if you are a beginner or if you have balance issues). As fitness improves, you can progress to more dynamic movements and longer sessions.

This can be another rebounder benefit for women in perimenopause and menopause, as energy levels can wax and wane. On high-energy days, you can push harder; on challenging days, a gentle session still provides gentle benefits.

11. Comprehensive Health Benefits

Expanding upon the fitness advantages noted above, rebounding offers a surprising array of additional health benefits that address many perimenopausal concerns that can include:

• Improved digestion and reduces constipation
• Enhanced respiratory function and oxygen uptake
• Support of healthy blood pressure levels
• Stimulation of mitochondrial function for improved cellular energy (this can help brain function and reduce fatigue)

These comprehensive benefits make rebounding a holistic approach to wellness rather than just another exercise option.

12. Helps with Detoxification

Our modern world exposes us to countless toxins, and perimenopause can make detoxification more challenging. Rebounding supports your body’s natural detox processes in multiple ways:

• The pumping action of rebounding stimulates both the lymphatic and circulatory systems, helping to flush toxins from your tissues. This enhanced circulation delivers these toxins to your elimination organs more efficiently.  These organs (mainly the liver and bowels) help to then rid the body of the toxins that include those from plastics like xenoestrogens, recirculating toxic estrogen, and more.
• Additionally, the increased oxygen flow throughout your body supports cellular detoxification processes, helping your body process and eliminate unwanted substances more effectively.

13. Potential Benefits for Cellulite

While no exercise can completely eliminate cellulite, many women report noticeable improvements in the appearance of cellulite with regular rebounding.

The combination of improved circulation, enhanced lymphatic drainage, and increased muscle tone all contribute to smoother-looking skin. The bouncing motion specifically targets areas where cellulite commonly appears—thighs, buttocks, and upper arms.

It’s best to have a consistent practice for best results, as benefits tend to compound over time.

14. Promotes Stress Reduction

Perimenopause and Menopause hormone shifts often bring increased stress and anxiety. Rebounding can offer stress-relieving benefits through multiple mechanisms.

The rhythmic bouncing motion has a meditative quality that helps calm the mind. Meanwhile, the exercise itself, just like other forms of exercise, triggers the release of endorphins—your body’s natural mood elevators.  These endorphins can greatly improve mood changes and relieve the stress associated with hormone changes.

15: Improved Sleep

Struggling with sleep disturbances? Sleep issues are among the most common perimenopause complaints. Rebounding may help you reclaim your restful nights- as will a regular exercise routine in general.

Regular rebounding helps regulate your circadian rhythm and reduces stress hormones that can interfere with sleep. Physical exertion also helps tire your body appropriately, making it easier to fall asleep naturally.

Unlike high-intensity evening workouts that can be stimulating, gentle rebounding can actually prepare your body for rest when done several hours before bedtime.  I find this to be true for me, and it’s a regular part of my nighttime wind-down.

Bonus: Mini Trampolines are affordable (relatively- the models that last the longest and are safest tend to run in the $200s so less than expensive biked or treadmills but cheaper than some other options) and don’t require a power source.  Many of them can be folded flat and stored away so they don’t take up much space.  Look for one with sturdy bungee cords type ties instead of springs as they are safer and stronger.  Choose a model with sturdy, stable legs and consider a stabilizing bar for balance. I use this Jump Sport model and love it!  I have had it for 5 years now and it’s still going strong!

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Conclusion

The benefits of rebounding make it an ideal exercise choice for women navigating perimenopause and beyond. Its unique combination of efficiency, gentleness, and comprehensive health benefits addresses many of the specific challenges women face during this life stage.

Whether you’re looking to maintain bone density, manage weight, support detoxification, or find a form of exercise you actually enjoy, rebounding can be all of these things. The best part? It’s easy to pick up on, make into a habit, and it doesn’t require fancy, large, or expensive equipment.

Ready to bounce your way to better health? Check out rebounding!

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