Remember the pure joy of bouncing on a trampoline as a child? That simple pleasure is now backed by scientific evidence showing mini trampolines—or rebounders—offer remarkable health benefits through a lifestyle medicine approach that treats the whole person, not just symptoms.
A Holistic Movement Practice
Rebounding exemplifies lifestyle medicine principles by simultaneously addressing multiple body systems. Just 2-3 weekly sessions create positive ripple effects throughout your cardiovascular, musculoskeletal, cognitive, and lymphatic systems—a truly integrative approach to wellness.
The Research-Backed Benefits
Women’s Health Breakthrough
A 2023 study on postmenopausal women demonstrated dramatic improvements across multiple health markers. Participants experienced an 8% increase in bone mineral density, 21% reduction in urinary incontinence scores, and maintained pelvic floor function—while controls saw a 45% decline in pelvic floor strength.
The same study revealed impressive fitness gains: 8% improvement in resting heart rate, 14% better dynamic balance, 12% boost in aerobic capacity, and 20% increase in lower extremity strength. Remarkably, these benefits persisted three months post-intervention.
Cognitive Enhancement
A 2024 study found that women with overweight and obesity showed measurable cognitive improvements after just 3-6 weeks of rebounding, including enhanced cognitive test performance and both static and dynamic balance.
Systematic reviews (2021-2023) confirm therapeutic rebound exercise effectively improves balance and mobility in individuals with neurological impairments.
Superior Cardiovascular Results
Perhaps most compelling: rebounding outperforms traditional running for cardiovascular fitness. Research shows a 7.82% increase in VO2max from rebounding versus only 2.34% from running—findings that echo NASA’s landmark 1980 study comparing the two exercise modalities.
The Often-Overlooked Benefit: Lymphatic Stimulation
Unlike your cardiovascular system with its built-in pump (the heart), your lymphatic system relies on movement to circulate. Rebounding’s unique up-and-down motion creates optimal conditions for lymphatic flow, helping remove toxins, reduce inflammation, and support immune function—a critical component often missing from conventional exercise discussions.
Who Benefits?
Research confirms effectiveness across diverse populations:
- Athletes seeking performance enhancement
- Postmenopausal women maintaining bone health
- Individuals managing obesity
- Stroke patients in rehabilitation
- Anyone seeking cognitive and balance improvements
Getting Started
The evidence is clear: rebounding offers a low-impact, high-reward pathway to better health. Before beginning, consult healthcare providers, especially with pre-existing conditions.
Then clear some space, check those springs, and rediscover the joy of bouncing—this time with science on your side.
Written by: Mary-Kate Hoogland Holistic Exercise Physiologist
References
Bhattacharya, A., McCutcheon, E. P., Shvartz, E., & Greenleaf, J. E. (1980). Biomechanical research on trampoline versus treadmill exercise (NASA Technical Report No. 19810029519). National Aeronautics and Space Administration, Ames Research Center.
Ojukwu, C. P., Nnyaba, I. S., Ede, S. S., Okemuo, A. J., & Enebe, J. A. (2024). The effect of rebound exercise on cognition and balance of females with overweight and obesity. Libyan Journal of Medicine, 20(1).
Okemuo, A. J., Gallagher, D., & Dairo, Y. M. (2023). Effects of rebound exercises on balance and mobility of people with neurological disorders: A systematic review. PLoS ONE, 18(10).
Rathi, M. A., Joshi, R., Munot, P., Pandit, S., & Kulkarni, C. A. (2024). Rebound exercises in rehabilitation: A scoping review. Cureus, 16(7).
Şahin, G., Demir, E., & Aydın, H. (2016). Does mini-trampoline training more effective than running on body weight, body fat, VO₂max and vertical jump in young men? International Journal of Sports Science, 6(1), 1–5.
Smeathers, S. M., et al. (2025). Bone-Targeted High-Intensity Training Does Not Reduce Quality of Life Related to Pelvic Floor Dysfunction: The MEDEX-OP Randomized Controlled Trial. International Urogynecology Journal.