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The Benefits of a Trampoline Workout & Rebounding

The AHA! Team — Wed, 03 Sep 2025 05:23:54 +0000

Kyra Oliver via Dr. Axe – Many people first fall in love with trampolines as children, but did you know that a trampoline workout can benefit adults just as much as trampolines bring joy to the little ones? It’s true. In addition to being fun, a trampoline workout, also known as rebounding, has many great health benefits — particularly for your lymphatic system. For instance, did you know that rebounding can burn more calories than walking or jogging? Or that it’s a great way to work your major muscle groups because it allows you to work them through their full ranges of motion? Or that it’s downright fun?! A trampoline workout can also strengthen your body while detoxifying the cells within it. Plus, it’s a low-impact exercise option that’s very easy on the joints — something running can’t match. While you may think the type of large trampolines you seen in backyards may be a bit much, there are small versions that can fit right in your living room and are easy to store. So get ready to jump around and improve your health all at the same time. Read on to learn how to do a trampoline workout and how exactly it strengthens the body. What Is Rebounding? Trampoline and tumbling exercises have been around for a very long time and can be traced to archeological drawings found in ancient China, Egypt and Persia. The firs modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official website of the Olympics. Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular to the point of becoming a sport in the Olympic Games. The first Trampoline World Championships took place in 1964, and trampoline was first recognized as a sport in the U.S. in 1967. The double mini-trampoline competition was added in 1978 and began as two individual mini trampolines, separated by a small table covered by a mat. Later, a one-piece unit was developed by Bob Bollinger and is used today as the official equipment for that event. Trampolines have become useful in the understanding of gravity and its effects on exercise. The Journal of Applied Physiology recorded a study by NASA in 1980 on rebounding by testing eight young males ages 19–26. The goal was to understand body acceleration distribution and its relation to how it was created. Here’s what the researchers concluded: The results indicate that, for similar levels of HR and VO2, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness. Trampoline Workout Benefits We all know there are many benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore. 1. Easy on the Joints Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce. G-force The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury. That means simply switching to a trampoline workout routine can help naturally reduce joint pain and help you avoid common running injuries. 2. Strengthens Cells and Improves Cardiovascular Development A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running. Increase oxygen uptake When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout. Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time. Effects of daily short bouts of trampoline exercise A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise. The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested as other types of training to add in order to avoid monotony in the training for many patients. 3. Can Improve Immune System Function Due to Lymph Flow Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull. This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened. The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system. 4. Helps with Balance Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls. This study aimed to evaluate the effects of three different exercises: mini trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed. The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women. 5. Builds Physical Strength, Muscular Development and Proprioception for Athletes Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts. A study published in the International Journal of Preventative Medicine randomly divided 20 patients with Parkinson’s disease “into two equal groups of weight-bearing exercises and rebound exercise with no significant differences in age, weight, and height.” They compared results on range of motion, proprioception and quality of life after eight weeks. The researchers found that both groups saw significant improvements in all three areas, but the improvement rate was greater across the board in the rebounding therapy group. How to Choose a Good Rebounder Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective. It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too. Some models offer support bars, which may be useful, especially for beginners or the elderly. How to Start Using Your Rebounder Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps. A trampoline workout is one idea for burst training at home. You can include some traditional exercise, such as jumping jacks, to get you started. Rebounding is a great low-impact exercise that’s fun and different. In just 15–20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect. Trampoline or Rebounding Workout Time: 20–45 minutes, depending on number of sets performed Warmup: Basic Trampoline Bounce The basic bounce can tone your quads, glutes and calf muscles. Stand on the mini trampoline with your feet shoulder-width apart. Relax your arms and shoulders but with a slight bend at the elbow. Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline. Repeat 20–30 times. Rest for 15 seconds, and repeat two more times for a total of three rounds. Main Set: Jumping Jacks A classic, this gets your heart rate up while engaging the inner and outer thighs. Standing with feet together, jump out while extending arms out, up and overhead. Then return to the starting position, and repeat. Perform 30–45 jumping jacks. Planks This plank exercise variation works your entire core. Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Hold the plank position for 20–30 seconds. Release for 10 seconds, and repeat three to four times. High Knees This is a great exercise hack that gets your heart rate moving while working your core muscles. Stand with feet hip distance apart. Raise your right knee, return to start, then raise your left knee. Once you feel comfortable, begin doing it as if you are running in place. Repeat 20 times (one on each side counts as one full rep). Planks to Pushups Advanced Move This exercise works your entire core and provides some upper-body strength in the arms and chest. Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank. Make sure that your abs are engaged the entire time. Do this exercise for six to 10 reps. Trampoline Squats Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged. Stand on the mini trampoline with your feet shoulder-width apart and arms at your sides. Jump up, and land in a squat position with your knees bent, butt back and thighs parallel to the ground, like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance. Return to the starting position, and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground. Repeat the entire set three to four times or as best as possible. Precautions It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries. Because there...

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Pole Walking to Lose Weight?

The AHA! Team — Wed, 26 Feb 2025 06:44:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Does walking with poles, also known as Nordic pole walking or “exerstriding,” beat out regular walking for depression, sleep quality, and weight loss? Exercise recommendations for obesity have been referred to as “the mysterious case of the public health guideline that is (almost) entirely ignored.” Governmental, scientific, and professional organizations call for at least an hour of exercise a day for weight management, but “almost no obese adults meet this target.” As you can see below and at 0:32 in my video Are There Benefits of Pole Walking for Weight Loss?, surveys suggest American men and women watch television ten times more than they exercise. For Americans with obesity, it may be even worse. Only 2 percent reach even 30 minutes a day, as you can see below and at 0:36 in my video, and the percentage exceeding an hour of exercise a day is expected to be close to zero. Why don’t individuals with obesity exercise more? Why don’t we just ask them? When questioned, “obese adults typically describe exercise as being unpleasant, uncomfortable and unenjoyable.” How can we break this vicious cycle, where inactivity can lead to weight gain, which can lead to further inactivity and even more weight gain? The first thing to recognize is that “it is normal and natural to be physically lazy.” “Nothing in Biology Makes Sense Except in the Light of Evolution” is the title of a famous essay written by a noted geneticist. Laziness is in our genes. We evolved to instinctually avoid unnecessary exertion to conserve energy for survival and reproduction. These days, there’s no shortage of available fuel, yet the hard-wired inertia remains. “The vast majority of people today behave just as their ancestors by exercising only when it is fun (as a form of play) or when necessary.” Just like dietary change for weight control, the only way exercise is going to work long-term is if it becomes “a stable, ideally lifelong, activity habit.” Exercise is only effective if it’s sustainable. So, we need “to restructure our environments to require more physical activity,” like using a treadmill desk, and figure out how to make exercise more enjoyable. It should just be a walk in the park—literally, perhaps! Some wise advice from a 1925 medical journal entry: “The best prescription to be written for a walk is to take a dog…and a friend.” Listening to your favorite music might also help. Music has been described as “a legal method” for improving peak performance and, more importantly, enhancing the enjoyment of high-intensity interval training. As you can see below and at 2:37 in my video, listening to a preferred playlist during exercise can significantly reduce your “rate of perceived exertion,” which is how hard you feel your body is working. When severely obese youth got on a treadmill and were told to go until exhaustion, with or without music, those listening to their favorite tunes “ran significantly longer,” tending to go about 5 percent longer. This was chalked up to “attentional distraction”; the music may have helped them keep their mind off feelings of fatigue. If that’s the case, listening to a podcast or audiobook might have a similar effect. One way to up your walking game is with walking poles. So-called Nordic walking, also known as exerstriding or Viking hiking, was originally developed in Scandinavia to maintain cross-country ski athletes’ training in the summer. It’s since gained in popularity worldwide as a general fitness activity. The augmented engagement of the upper body musculature may result in an 18 to 22 percent increased calorie expenditure over walking alone (depending, in part, on your pole handling technique). Does that translate into accelerated weight loss? Before and after studies demonstrate weight loss with pole walking, compared to a sedentary control, but what about compared to regular walking? Of the four such studies I could locate, comparing thrice weekly 40- to 60-minute sessions of Nordic pole walking to regular walking, every single one found no significant difference in body fat measures after 8 weeks, 12 weeks, another at 12 weeks, or 13 weeks. You can see the last one below and at 4:16 in my video. There are, however, other benefits over regular walking, such as increased upper body muscle bulk, improved muscular endurance, and increased strength, as seen below and at 4:20 in my video, though not as much as was seen with resistance-band training. But, as I was writing How Not to Diet, there wasn’t any evidence of a weight-loss-enhancing effect, which is why Nordic walking didn’t make the cut. Just as we were going to press, a study was published—the first to combine Nordic walking with diet, compared to the same dietary program with regular walking. And, once again, no significant difference was found in body weight or anything else. There was a hint that those in the pole group enjoyed it more, and, in the end, exercise only works if you do it, so that may be a benefit. There may be other benefits, too. As you can see here and at 5:05 in my video, Nordic walking beat out regular walking in terms of reducing symptoms of depression and improving sleep quality. Perhaps this should not be surprising, given the greater exercise intensity of pole walking, even approaching that of jogging at higher speeds, shown below and at 5:15 in my video. And that’s where I see the role of walking poles—to fill the intensity gap between people who are ready to graduate from walking but aren’t ready for more rigorous activities, such as running. The only potential downsides are the added expense and, “reminded of Monty Python’s famous ‘ministry of silly walks’ sketch…‘feeling fairly ridiculous’ when trying Nordic walking for the first time.” However you walk, there are a lot of benefits. Check out my video Longer Life Within Walking Distance. Related videos include How Much Exercise to Sustain Weight Loss? and How Much Should You Exercise?. Key Takeaways Despite public health guidelines recommending at least an hour of exercise daily for weight management, very few obese adults meet this target. Surveys indicate that only 2 percent of Americans with obesity exercise for even 30 minutes a day. Many obese individuals find exercise unpleasant and uncomfortable, which contributes to a cycle of inactivity leading to weight gain and further inactivity. Laziness is considered a natural human trait, evolved to conserve energy. This hard-wired tendency can make consistent exercise challenging unless it is enjoyable or necessary. Strategies to increase the enjoyment of exercise include incorporating music. Music, in particular, can reduce the perceived effort of exercise and make it more enjoyable. While Nordic walking (pole walking) can increase calorie expenditure and provide upper body benefits, studies show no significant difference in weight loss compared to regular walking. However, it can enhance enjoyment, reduce symptoms of depression, and improve sleep quality. To read the original article click here.

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10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise

The AHA! Team — Tue, 23 Jul 2024 08:27:28 +0000

Dr. Don Colbert – Feel too busy to get in a good workout most days? We feel it too. While outdoor exercise is extremely important, it also feels like one more thing we have to add to our already-too-busy lives. Thankfully, we’ve got 10 genius hacks to help you! Not only can you pick just 4 of these to get in outdoor exercise, but each of them is also extremely beneficial to your health. Some of them will help you break up a sedentary workday. Others will help you get outside into natural light in the morning. Some will encourage high heart rates, and others flexibility. Why add these exercise hacks? Not only is exercise great for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (1). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulating vitamin. The exercise itself also provides immune-enhancing benefits, so it’s a double shot of health for your body (2). Ready to get going? Just choose 3 or 4 of these each day to get 20 minutes per day. You can stick with the same ones day after day, or mix it up. But, if you’re not already intentionally moving every day, this can help you get started (or add to what you’re already doing). You’ve got this! 10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise 1. Get a Jump Rope and Head Outside Got 5 or 10 minutes in the morning? If so, get yourself out into the sunshine while it’s not too hot, and start jumping! Even 5 minutes of jump rope can get your heartrate up, give you as good a workout as running, plus work your abs and arms. If you haven’t jumped rope in a while, don’t worry if it feels impossible at first. It’s tough. But, keep trying. Before you know it, you’ll be able to put 100 jumps in a row without stopping. Also, you can mix it up! Try jumping on both feet together, running in place, one foot at a time, scissoring front to back, scissoring side to side, and more. 2. Walk Hills in Your Neighborhood or an Adjacent One Are there hills in your neighborhood, an adjacent one, or on the way to work? If hills are readily available, walking or hiking them is an incredibly effective workout. Not only does it provide cardiovascular benefits, but walking uphill strengthens muscles similar to resistance training. If you’ve got ten minutes, try walking up for 6 minutes, and return back in 4. This is a quick, powerful option! 3. High Intensity Intervals in Your Yard Got 10 minutes when you return home? You can get a ton accomplished in 10 minutes with high intensity intervals. Try these outside in your yard or patio area: Squat down and jump up, jumping jacks, lunges, push-ups, high-knee running in place, sit-ups, jumping up with knees to chest, front kicks, back kicks, and others. You can find many high interval workouts online or on apps. These moves are up to twice as effective as running in terms of calorie burn and cardiovascular benefits. 4. Dust off Your Bike Got a bike? Get on it and head out! A 10-20 minute bike ride can clear your head, make you smile, work your whole-body, and get your heart rate up. You don’t have to have aspirations to be a great cyclist. You can ride around your neighborhood, on a bike path through a park, to and from work, and more. Cycling is a great way to add exercise and enjoy the outdoors. 5. Have Walking Meetings If you have regular work calls or social calls (with your mom or daughter, perhaps), turn them into walking meetings! If you’re able, walk while you talk. Many of us spend 10 minutes or more on phone calls that could take place indoors or out. Take advantage of this time and work your body while you talk! 6. Make the Stroller Your New Workout Partner If you’re a parent or grandparent, you can use a stroller to your advantage. Both you and your child can enjoy the sights and sounds of the outdoors when you go for a walk. What’s more, if you’re able to add uphill walking, you’ll get a great stroller workout. It can also be a wonderful time for talking to your child, counting stop signs, fire hydrants, mailboxes, and more. 7. Enjoy a Park or Open Space Do you know of a beautiful park or open space in your town? Many of them have great walking trails or sidewalks. Whether you see geese, squirrels, kids, sunrises, or others on your walk, you will enjoy many benefits of being in a natural setting. Figure out how to fit this into your day, whether you choose one that’s in route to your work, errands, or other activities. 8. Walk Stairs at an Outdoor Stadium Many towns and cities have outdoor stadiums, amphitheaters, or stairs that are available to public use. If you can find one, take advantage of it and walk up and down the stairs or bleachers. This will give you a chance of scenery and a change of pace! 9. Walk for Your Lunch and Breaks Just like walking during your meetings, you can also walk outside during your breaks. As much as you can, reduce your daytime sitting by standing, or even better, walking. Not only will taking a short 5-10 walk break outside increase your alertness and focus, it supports cardiovascular health (3). 10. Lay Your Yoga Mat Down Outside Did you know that flexibility is vital to overall health and cardiovascular health? Did you also know that adults naturally lose trunk flexibility every year they age unless they proactively work on it? It’s true! Combat inflexibility by focusing on stretching or yoga. Even better, do it outside while the sun comes up. Not only will this support your physical health, but getting natural light early in the morning supports your sleep-wake cycle. Bottom Line Outdoor exercise is great for your mind, body, and soul. Choose to exercise with others, while talking on the phone, or by yourself. Add exercise during sunrise, during the day to break up sedentary hours, after dinner, or whenever you can. Most importantly, choose activities you enjoy. Make this summer your most active summer! To read the original article click here.

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How to Use Blood Tests & Biomarkers to Improve Your Mental Health

AHA Publisher — Fri, 26 Feb 2021 08:00:37 +0000

Dr. Caroline Leaf – Words like “health”, “wellbeing” and “longevity” are often thrown around, but what do they actually mean, and what do they mean for you? In this podcast (episode #258) and blog, I speak with Dr. Gil Blander, director, founder and chief scientist at InsideTracker, about how InsideTracker can improve your mental and physical health, my own experience with InsideTracker, how to not become too stressed or obsessed with biohacking, data and numbers and still enjoy good health, how thinking affects your health and metabolism, and how to proactively have a long and quality-filled life! At a young age, Dr. Blander was stunned by the early death of a family member. His commitment to advance the field of human longevity was made there and then. Working alongside some of the world leaders in aging research, such as MIT biologist Dr. Leonard Guarente and Harvard geneticist Dr. David Sinclair, he came up with the idea for an automated, algorithm-based personalized nutrition and lifestyle platform, founding InsideTracker to help people from all walks of life live better, longer and happier lives. At InsideTracker, they believe the most impactful science and technology products result from constant learning and data. They create evidence-based solutions that are simple, clear, and actionable, based on your unique biology and experiences. They cut through the “noise” by analyzing your blood, your DNA, your lifestyle and nutrition habits, and tell you how to live, look, age, and perform better for you. InsideTracker products have already helped thousands of people optimize their health by improving their bodies from the inside out, using personalized recommendations for nutrition, supplements, and lifestyle. They are optimizing everyone, from athletes to busy professionals and stressed-out parents! As Dr. Blander notes, personalized health choices based on data, which is at the heart of what InsideTracker does, is one of the most powerful weapons for fighting chronic disease, improving mental health, and increasing longevity. Your blood, DNA and habits are a goldmine of data. They’re a snapshot of your body in time; they tell you what’s going right, what’s not. They give you a window into how your brain and body are functioning. And the team at InsideTracker can tell you how to use this data to improve, including what to eat, how to exercise, what your body needs and more! This is important for both our mental and physical health. We can use biological markers like blood glucose levels, white blood cell counts (which is one marker of our inflammatory response to stress or a lack of quality sleep) and cortisol levels to examine how these impact our overall cognition and mental health, and what we can do to improve our stress resilience, sleep, clarity of thought and self-regulation. We can even use this data to start acting to prevent or heal inflammatory, age-related diseases like Alzheimer’s! Of course, there can be downsides to “biohacking” our health in this way. Although there are many health benefits to tracking our biomarkers, we need to be careful that we don’t become obsessed with our health data and stress about “biohacking” our life, especially if we are not trained to read or understand the results. Take the data and make sense of it with the help of a professional (like the highly-qualified team at InsideTracker), but don’t overload yourself with data and become obsessed with it, which can negatively impact your overall mental and physical health! We need to recognize that platforms like InsideTracker are guides, not the whole picture of everything that is going on all the time. Using these health guides to track your biomarkers in real time can be incredibly empowering—you don’t have to just follow a trend and hope it works for you, as Dr. Blander notes. You can see, over time, how your eating habits, exercise habits and your other lifestyle choices affect your health. Tracking your health using platforms like InsideTracker helps you understand what is going on in your brain and body, which permits you to make sustainable changes and improve your overall health and longevity. It puts the quality of your life in your hands! To read the original article click here. For more articles from Dr. Leaf click here.

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