One highly recommended fitness tool you might not be using
Little kids love to play on trampolines. But did you know that bouncing around — rebounding — has major health benefits for people of all ages?
In fact, rebounding, as it’s commonly called, is one of the most effective full-body exercises. Even better, it’s simple, portable, and low impact.
Rebounding benefits: Why try a mini trampoline
Rebounding on a mini trampoline at home is one of the best ways to exercise efficiently because it works every cell in your body. The Body Ecology Probiotic Protein Shake supports any style of workout as a complete vegan protein that may help you build lean muscle mass and maintain a healthy weight.
Rebounding may help:1
- Detox your body.
- Encourage lymph drainage.
- Improve your digestion.
- Increase blood flow.
- Jumpstart your metabolism.
- Relieve constipation.
- Strengthen your cardiovascular system.
However, rebounding’s gentle ability to stimulate the lymphatic system and detoxify the body through sweat may be among its most important benefits. The lymphatic system is a network of organs and vessels needed to recycle body fluid, or lymph. A sluggish lymphatic system may compromise health and leave you vulnerable to disease.
In 2015, Australian researchers discovered that the simple act of sweating (induced by physical activity) could prevent an early death, in a study conducted on 204,542 middle-aged and older adults.2 And while our bodies sweat as a protective measure to prevent overheating, sweat gland stem cells may also help to heal wounds and regenerate the skin, as University of Southern California researchers confirmed in 2013.3
As we already know, the skin houses a thriving microbial ecosystem, just like the gut. The natural antibiotic dermcidin is produced by the skin through sweat. It may fight off dangerous pathogens and tuberculosis-causing bugs.4 Sweat-eating bacteria on the skin could even help to treat some skin disorders, including acne.5
If you don’t have a rebounder — or haven’t purchased one yet — doing jump squats, small bounces, or even walking may be enough to get your lymphatic system moving, triggering this full-body detox.
The beauty of rebounding is that anyone can do it, regardless of physical ability, age, or fitness level. And there’s fun to be had, all while reaping some major health benefits.
Rebounding is an amazing workout because it’s:
- Aerobic. Rebounding will increase your heart rate for a cardio workout.
- Convenient. You can rebound at home in front of the TV, night or day and rain or shine. Rebounders fold right up, so they can even travel with you.
- Low impact. You don’t have to worry about injuring your joints — knees, ankles, and hips — because you’re cradled by springs that absorb impact. (To receive this benefit, using a high-quality trampoline is important; cheap mini trampolines may not effectively absorb impact and can injure joints.)
- Safe. Rebounders can come with an optional hand-rail that ensures safety with proper use.
- Versatile. Experiment with a variety of movements on the rebounder, including jogging, jumping, twisting, and using hand weights. You can check out rebounding videos for more exercise ideas.
Take a look at our go-to expert in rebounding training, Sylvia Dreiser Farnsworth, founder of the QiBounding® method, demonstrating some aerobic techniques that are great for anyone at any age to do while at home quarantining. Since rebounding stimulates the lymphatic system to help flush toxins, it may support stronger overall lymph and immune systems.
That feeling you get when your protein powder tastes great — and digests even better.
What’s so special about rebounding?
Rebounding is different from any other exercise because it subjects your body to strong gravitational forces (G-forces) that strengthen every cell in your body and increase your white blood cell count.6 As you jump up and down, you experience zero gravity at the top of your bounce and G-forces that are two to three times stronger than normal on your way back down. The acceleration and deceleration encourage your cells to grow stronger.
The aerobic exercise of rebounding also helps increase your blood flow and oxygenate your body.
Even more important, it helps stimulate the functioning of your lymphatic system and boost your immune system:
- Lymphatic fluid takes the toxic materials out of your cells. Exercise like rebounding encourages the movement and drainage of lymph fluid, helping your body to detoxify and balance all other bodily systems. Disease progression and severity are linked to lymphatic dysfunction.7
- White blood cells help you fight infections. Rebounding encourages the growth of white blood cells that strengthen your immunity. The lymph-stimulating and detoxifying effect of rebounding, which can release environmental toxins from the body, may also serve as a natural immune-booster.
More than 40 years ago, in 1980, NASA conducted a study that changed the way we saw rebounding as a form of daily activity.
When four scientists asked eight men from the ages of 19 to 26 to walk, jog, and run on a treadmill at four different speeds, compared to rebounding on a mini trampoline at four different heights, the results were unexpected. Not only was rebounding safe and low impact for those who may have physical limitations, but it increased heart rate and oxygen consumption more than an activity like running.8
Rebounding offers a low-impact, high-intensity workout at any age and ability level and has even been known to improve balance in the elderly.9 It’s rebounding’s capacity to absorb impact that can reduce the risk of injury and decrease exercise pain often associated with jogging and running.
At Body Ecology, we recommend the Bellicon mini trampoline. It’s the highest quality you can find. You can choose from foldable and non-foldable models. Every rebounder comes with a lifetime frame warranty. In addition, the rebounders have cutting-edge technology that softens impact. These rebounders are made with durable materials and high-quality springs to keep you bouncing for a lifetime.
If you’re hoping to up the intensity to increase both detox and weight loss benefits, rebounding pairs well with activities like burst training and HIIT (High Intensity Interval Training).
As their names suggest, these popular exercises use bursts of high-intensity activity to torch calories, improve endurance, and increase overall fitness. And like rebounding, shorter bursts of cardio activity are also easier on the body. Researchers have confirmed the benefits of these trending workouts. HIIT may help inactive people get fit in a shorter amount of time and even sharpen memory in seniors.10,11 Interval exercises could help to promote weight loss and realistically prevent and manage type 2 diabetes.12
Along with low-impact exercise, you can support your body’s natural detoxification process with LivAmend. For tougher workouts, or to beat that mid-afternoon slump, the Body Ecology Probiotic Protein Shake can provide a quick boost of protein and essential nutrients. Our powerful vegan protein shake also contains probiotics to help increase energy, enhance detoxification, and feed a healthy gut.
Certified Lymphologist Dave Scrivens estimates that “jumping out the toxins” for only 20 minutes is equivalent to one hour of running as a cardiovascular workout.13 Rebounding becomes even more important with age as the body is prone to toxic buildup. When you add to that the fact that rebounding is easier on the body — working with its natural detoxification and immune systems — a daily bounce may be enough to balance your health.
- 1. Wellman, Dr. Tina. “Rebounding: Resistive Aerobic Exercise.” Total Health. Volume 25, No. 5
- 2. Klaus Gebel, PhD; Ding Ding, PhD; Tien Chey, Mappstats; Emmanuel Stamatakis, PhD,; Wendy J. Brown, PhD; Adrian E. Bauman, PhD. Effect of Moderate to Vigorous Physical Activity on All-Cause Mortality in Middle-aged and Older Australians. JAMA Internal Medicine, April 2015 DOI: 10.1001/jamainternmed.2015.0541.
- 3. Yvonne Leung, Eve Kandyba, Yi-Bu Chen, Seth Ruffins, Krzysztof Kobielak. Label Retaining Cells (LRCs) with Myoepithelial Characteristic from the Proximal Acinar Region Define Stem Cells in the Sweat Gland. PLoS ONE, 2013; 8 (9): e74174 DOI: 10.1371/journal.pone.0074174.
- 4. C. Song, C. Weichbrodt, E. S. Salnikov, M. Dynowski, B. O. Forsberg, B. Bechinger, C. Steinem, B. L. de Groot, U. Zachariae, K. Zeth. Crystal structure and functional mechanism of a human antimicrobial membrane channel. Proceedings of the National Academy of Sciences, 2013; DOI: 10.1073/pnas.1214739110.
- 5. American Society for Microbiology. “Sweat-eating bacteria may improve skin health.” ScienceDaily.
- 6. Tobkin, Jutta, “Rebounding Exercise: Getting a Jump on Great Health and Flexibility,” HolisticHealthTools.com.
- 7. Burke E, Datar SA. Lymphatic dysfunction in critical illness. Curr Opin Pediatr. 2018;30(3):332-337. doi:10.1097/MOP.0000000000000623.
- 8. Journal of Applied Physiology 49(5): 881-887, 1980.
- 9. Arch Gerontol Geriatr. 2014 Nov-Dec;59(3):506-14. doi: 10.1016/j.archger.2014.08.009. Epub 2014 Aug 24.
- 10. M. Cocks, C. S. Shaw, S. O. Shepherd, J. P. Fisher, A. M. Ranasinghe, T. A. Barker, K. D. Tipton, A. J. M. Wagenmakers. Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of Physiology, 2012; 591 (3): 641 DOI: 10.1113/jphysiol.2012.239566.
- 11. Ana Kovacevic, Barbara Fenesi, Emily Paolucci, Jennifer J. Heisz. The effects of aerobic exercise intensity on memory in older adults. Applied Physiology, Nutrition, and Metabolism, 2019; DOI: 10.1139/apnm-2019-0495.
- 12. C. Jelleyman, T. Yates, G. O’Donovan, L. J. Gray, J. A. King, K. Khunti, M. J. Davies. The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis. Obesity Reviews, 2015; 16 (11): 942 DOI: 10.1111/obr.12317.
- 13. Scrivens, Dave. “Rebounding: Good for the Lymph System.” Well Being Journal, Vol. 17, No. 3.