Rebounders, also known as mini trampolines, help older adults improve fitness.
Rebounding exercises for seniors give you a relatively safe way to increase your cardio workout and build muscles throughout your body.
You can start with the easiest exercises and gradually increase the intensity of your workouts as you gain strength.
A great feature of a mini trampoline is that it doesn’t require much space, and you can use it year-round.
- Is A Mini Trampoline Good Exercise For Seniors?
- The Benefits Of Rebounding For Seniors
- Who Shouldn’t Use A Rebounder?
- How Many Minutes A Day Should You Rebound?
- 11 Best Rebounding Exercises For Seniors
Is A Mini Trampoline Good Exercise For Seniors?
Seniors have to plan their exercise routines carefully. Improving cardio and muscle strength is possible at almost any age. But as you get older, you’re more conscious of avoiding injury.
Mini trampoline exercises are an excellent choice for seniors because they meet these requirements. The springiness of the bouncing platform reduces impact stress on your joints while forcing your muscles to work harder.
The bounciness of a rebounder works your muscles more thoroughly because your muscles have to compensate for the lack of solid ground beneath your feet. Just as walking over wet sand is more challenging than walking on a solid surface, rebounder exercises demand more action from your muscles.
The Benefits Of Rebounding For Seniors
When you research the question “Is rebounding good exercise?” you might be surprised by how good it is.
Bouncing and jumping on a mini-trampoline gets your blood pumping and produces benefits specific to your health as you age.
Rebounder benefits include:
- Better balance and reduction of fall risks
- Improved blood circulation
- More blood flow through the brain to promote mental function
- Potential to lower blood pressure
- Keep blood sugar and insulin levels stable due to exercise
- Better digestion
- Weight loss
- Gain more confidence in your physical abilities
Who Shouldn’t Use A Rebounder?
Despite the benefits of exercising on a trampoline, rebounders are not appropriate for people with some conditions. Consulting a physician before choosing this fitness method is always a good idea. You’ll have to choose something else or modify your trampoline exercises to avoid setting off old injuries.
Trampoline exercises are not recommended for people with:
- Degenerative disc disease
- Ligament injuries to the knee, foot, or ankle
- Pelvic floor problems
How Many Minutes A Day Should You Rebound?
If you’re new to rebounding exercises and out of shape, you should start with small exercise sessions of 5 to 10 minutes.
You don’t want to overtax your cardiovascular and muscular systems. It’s better to start slow and gradually add 5 minutes each week instead of overdoing it and ending up very sore.
You should see and feel the benefits of your workout regimen once you hit about 15 to 20 minutes a day. As you progress, aim for a 30-minute workout every day for at least five days a week.
11 Best Rebounding Exercises For Seniors
Seniors often choose to outfit their trampoline with a rebounder stabilizing bar. It gives you something to hold onto for extra safety.
We’ve outlined 11 easy and safe exercises you can try on a rebounder.
1. Wide Stance Basic Bounce
This is a perfect warmup exercise that will build your balance and help you feel comfortable using the rebounder.
- Stand on the trampoline with your feet wide apart.
- Without lifting your feet, start bouncing.
- Focus on a spot on the wall to maintain your balance.
- When you feel stable, jump and lift your arms.
- Warm up with this exercise for two minutes.
2. Trampoline Running
This is another good place to start rebounding for beginners. There are no fancy moves.
You essentially run in place and burn calories.
- Step onto a low-height rebounder with both feet.
- Open your arms to aid with balance or hold on to a stabilizing bar.
- Run in place by stepping your feet forward and backward while you bounce.
- Run faster or lift your knees higher as you run for more intensity.
3. Squat Jumps
Most beginners and seniors can perform this exercise. It works the thighs and hips while you stay centered on the rebounder.
- Start on the trampoline in a standing position.
- Press your palms together in front of your heart.
- Bend your knees.
- Strive to get a 90-degree bend without letting your knees go in front of your feet.
- Now straighten your knees while simultaneously pushing down with your feet.
- Jump up and then return to the squat position.
- Perform three sets of 12 with a short break between each set.
Use the stabilizing bar until you feel balanced and comfortable with this exercise.
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4. Trampoline Bridge Lift
This is one of the safer mini trampoline exercises for seniors because you don’t jump at all. You lie across the rebounder and lift your hips to work your core and glutes.
- Lie back on the trampoline with your feet either propped on the edge or the floor.
- Hold your core tight and straight.
- Raise your hips and butt while your shoulders stay in place.
- Hold your hips high for three seconds.
- Lower your body.
- Do three sets of 12 lifts.
5. Trampoline Abdominal Rocking
This exercise targets your abdominal muscles but places less stress on your back than a regular sit-up.
- Lie across the trampoline on your back.
- Put your hands behind your head.
- Bend your knees.
- Raise your knees toward your chest.
- Rock backward as you raise your knees.
- Rock forward as you lower your knees.
- Do 20 of these.
6. Trampoline Push-Ups
As long as you have a low-height rebounder, you can use it as an aid for doing push-ups.
Place your knees on the floor with your hands on the bounce mat at should width.
Push up with your arms and straighten your legs to a push-up position.
Use the springiness of the rebounder to boost yourself upward.
Try to do three sets of 12.
7. Leg Lifts
Work on your hamstrings and lower abdominals with these trampoline leg lifts. This exercise strengthens the muscles that you need to do standing trampoline exercises.
- Lie on your back over the trampoline.
- Hold your legs out straight.
- Lift both legs upward together.
- Lower them slowly.
- Repeat 20 times.
8. Trampoline Jumping Jacks
This exercise is a great choice for burning calories. Your heart will get pumping right away.
- Stand on the trampoline with your feet together.
- Hold your arms next to your body.
- Jump and lift your arms over your head.
- Land with your feet wide apart while staying on the bounce mat.
- Hop back to the start position and lower your arms.
- Try to sustain the exercise for two minutes.
- The faster you jump, the more intensity you’ll feel.
9. Knee Tuck
This exercise is a little more advanced. You need to work toward doing this jump by building up your strength with other workouts.
- Start by standing in the middle of the rebounder mat.
- Jump a few times to build momentum.
- Jump high and lift your knees toward your chest when you’re ready.
- Lower your feet to land.
- Work up to 15 jumps with knee lifts.
- You can put one hand on the stabilizer bar at first if necessary.
10. Twist Ins
This exercise works your lower back and side and can help tone and strengthen oblique muscles.
- Stand on the trampoline.
- Lift your arms straight up.
- Jump and twist your torso to the right.
- Land and then jump and twist your torso to the left.
- Try to do three sets of 20 twists.
11. Pike Jumps
You can try pike jumps when you’re starting to feel stronger and more fit. You’ll have to move fast to complete the move.
- Stand on the rebounder with your arms straight up.
- Jump a few times, working higher each time.
- Once you’re as high as possible, lift both legs straight up.
- Bring down your legs to land on your feet.
- Try to complete five pike jumps.
As you know, a fitness routine is critical for healthy aging. A great thing about mini trampoline exercises for seniors is that they are loads of fun compared to other activities. You’ll feel like a kid again and wonder how any workout so enjoyable can have such terrific results!