Is Rebounding Good for Osteoporosis?

Adults of all ages can get osteoporosis, but older women have the highest risk. The condition affects bones, weakening them so they're more brittle, fragile, and prone to breaking. Those who've been diagnosed with osteoporosis (and anyone looking to prevent the disease) can look to exercise and other lifestyle changes that help build muscle mass, improve bone density, and lower the risk of falls.¹

To prevent or manage osteoporosis, you might consider rebounding (jumping on a mini-trampoline). Is rebounding good for osteoporosis? If so, how? Rebounder workouts can be beneficial for folks with this bone disease, but they have some limitations and are best incorporated into a comprehensive fitness and treatment plan.

Here's what to know about rebounding and osteoporosis.

Why Exercise Is Key for Osteoporosis Management

Before we get into why rebounding can be good for those with osteoporosis, let's look at how exercise, in general, is key for managing the condition.

Regular physical activity is crucial for people with osteoporosis and often recommended by healthcare providers following a diagnosis—or if someone has an increased risk of developing the disease, such as women in the later stages of life.²

Exercise helps the body maintain bone mineral density, which can help stave off the brittleness and propensity to fracturing associated with osteoporosis. Learn more about how to improve bone density naturally in our blog. Beyond bone density, staying physically active helps strengthen muscles, improve balance, and enhance stability to reduce the risk of falling when walking or going about daily tasks.^3,4

Incorporating different types of exercise—like aerobic, weight-bearing, resistance training, and flexibility—is ideal for managing osteoporosis and optimizing overall health.

The Benefits of Rebounding for Osteoporosis  

Now let's talk about the benefits of rebounding for osteoporosis. Regularly bouncing on a rebounder can:

• Improve balance and stability
• Reduce the fear of falling
• Strengthen muscles and boost functional mobility

Keep reading to learn about why these rebounding benefits can be helpful for those with osteoporosis or who have a higher risk of developing the bone disease.

#1 Improving Balance & Stability

Jumping on a mini-trampoline can support balance by building muscle and increasing bone density. This is particularly important for those with osteoporosis, who have a higher risk of breaking bones if they fall.⁵

Research shows that continuously moving up and down on the jump mat—an unstable surface—engages muscles in a way that improves whole-body balance and helps you stay steadier on your feet off the mat.⁵ This type of workout can also help with postural sway—the small, often noticeable movements your body makes to stay balanced when standing upright.⁶

#2 Reducing the Fear of Falling

Regular rebounder workouts (two or more sessions a week) have been shown to reduce the fear of falling in older women with osteopenia. (Osteopenia is when bone mineral density is low—not low enough to diagnose osteoporosis, but low enough to raise the risk of fractures). This is likely thanks to the positive effects rebounding has on balance, muscle strength, and whole-body coordination.⁷

Fear of falling is a major concern for osteoporosis patients. So, over time, the elevated confidence in your physical ability can make you more independent and able to tackle everyday tasks while improving your quality of life.

#3 General Strengthening & Functional Mobility

Rebounding can be a whole-body workout that builds strength over time.⁸ Depending on the routine and how you position your body, it can activate all major muscle groups, helping strengthen your lower body (glutes, quads, calves, and ankles), core (abs, obliques, and lower back) and even upper body (arms, chest, and shoulders).⁵ Learn more about what muscles rebounding works in our blog.

With enhanced stability, better balance, and stronger muscles, rebounding can improve your gait (walking) speed, helping you get around more efficiently.⁷ Bouncing on a mini-trampoline can also help with functional mobility—a person's ability to move around safely (with a low risk of falls and injuries), do daily activities, and perform self-care tasks, like bathing and preparing meals.⁹

Learn more about the benefits of rebounding for seniors in our blog.

Rebounding for Osteoporosis: Limitations, Risks, & Considerations

Rebounding can be highly beneficial for folks with osteoporosis, but there are some limitations and other considerations to think about before incorporating it into your routine.

Minimal Effect on Bone Density

Research has shown that rebound training has a positive effect on bone mineral density because it stimulates what's called "osteoblastic activity," when certain cells work on forming new bone tissue.³

Having said that, the impact this type of workout has on bone density might not be significant enough to make a big difference alone—especially when you compare it to strength training, like lifting weights and bodyweight exercises, such as squats, lunges, push-ups, and planks.

When the goal is improved bone density, the best approach for osteoporosis is to do a combination of strength-training exercises and weight-bearing activities.¹⁰ Rebounding is considered a weight-bearing workout, but it's low-impact compared to things like running and high-intensity interval training (HIIT). Plus, it doubles as aerobic exercise, getting your heart rate up and your blood pumping.⁸

Potential for Injury

Any form of physical activity comes with the risk of injury—even things like walking, gardening, and household chores. But some activities result in more injuries (on average) than others. The exercise you choose as part of your osteoporosis management plan should come with a low risk of getting hurt, like straining a muscle or losing your balance and breaking a bone.¹¹

Bouncing on a mini-trampoline indoors is generally considered a safe workout for those with weakened bones. This low-impact form of exercise is easy on the joints, and many rebounders (like those from Lifepro) have built-in handlebars to help with balance and prevent you from falling off.¹² Discover more low-impact exercise equipment you can use in the comfort of your own home in our blog.

Still, make sure you're following the instructions of your healthcare provider or physical therapist (as well as the user guide for the rebounder you're using) when doing a rebounder workout. Proper technique is critical. For instance, not practicing good posture on a rebounder could pose a risk of vertebral compression fracture (when the spine compresses or breaks due to pressure on the bones in the upper back).¹³

Not a Substitute for Strength-Training and Other Weight-Bearing Exercise

Rebounding can be great for osteoporosis when combined with other activities.¹⁰ But it shouldn't be considered a complete replacement for strength-training exercise. To improve bone density and muscle mass, aim to do at least two muscle-strengthening sessions a week, such as lifting free weights, bodyweight circuits, or using resistance machines at the gym.

As mentioned, rebounding is technically a weight-bearing exercise because it requires your body to carry its own weight and work against the force of gravity. However, the jumping mat absorbs a majority of the shock, so it's very low-impact compared to other weight-bearing exercises. You don't have to do hard, joint-straining activities like running or plyometrics (jump training)—unless you want to—to manage or prevent osteoporosis.¹⁴

Things like walking, hiking, step aerobics, and tennis can be good weight-bearing activities that support bone health without too much risk of injury or pressure on the joints. With that in mind, an effective exercise routine for bone health might involve rebounding a couple times a week, two or more days of strength training, daily walks, and maybe a weekend pickleball match.¹⁵

As always, check in with your healthcare provider before starting a rebounder workout routine (or any exercise program) to see how it might fit into your treatment plan.

Recommendations for Safe Rebounding 

Safety should be a top priority when starting any new exercise routine, especially for those with osteoporosis or osteopenia who have a higher risk of bone fractures. Here's what we recommend.

Use Rebounding as a Complement, Not a Replacement

Again, rebounding should be part of a comprehensive fitness program—not your sole form of physical activity. To improve bone mineral density, build lean muscle, boost your balance, reduce your risk (and fear) of falling, and support functional mobility, combine mini-trampoline workouts with other weight-bearing exercises (like jogging or stair-climbing) and resistance training, such as bodyweight exercises or kettlebell workouts.¹⁵ Learn all about rebounding vs running in our blog.

Combine Rebounding with Other Exercises

You can also combine rebounding with other low-impact exercises to reduce inflammation, improve cardiovascular fitness, and help with weight management. Walking, swimming, or cycling are all good options here. Maintaining a healthy body weight may help prevent osteoporosis while reducing load on the joints.¹⁶ Explore how to use a rebounder for weight loss in our guide.

You might also consider low-impact workouts that support strength, flexibility, and balance, like yoga, Pilates, barre, mobility-focused exercises, or routines involving resistance bands. In the end, a balanced routine with a variety of activities is ideal for managing osteoporosis and supporting overall well-being.

Prioritize Safety & Proper Technique

As noted, bouncing on a rebounder is a relatively safe workout compared to other forms of exercise.¹² But you'll still want to follow a few safety precautions:

• Set up properly before starting – Make sure your mini-trampoline is placed flat on the floor. Ideally, it'll have non-slip feet like those from Lifepro to keep it from shifting around while you bounce.
• Wear the right footwear – We recommend athletic sneakers to help with balance and control when jumping on a rebounder. Grippy socks can work, too, as they offer traction to help prevent slips.
• Warm up and cool down every time – Warming up with dynamic movements and cooling down after each workout can help you avoid injury and optimize your rebounder sessions.¹⁷
• Use the handlebar – Holding on to your rebounder's handlebar can help you stay steady on your feet with each bounce and lower your risk of falling off. This is even more vital for those just starting out and anyone with balance issues. Using the handlebar can also help you maintain good posture and avoid vertebral compression.¹³

How a Lifepro Rebounder Can Support Your Journey

Is rebounding good for osteoporosis? Yes, rebounding can be very beneficial for those with low bone mineral density, especially as part of a comprehensive fitness program that includes strength training and other weight-bearing exercises.

If you're interested in incorporating this all-star workout into your routine, check out the offerings from Lifepro. Our JumpTrack rebounder trampolines are engineered for safety, effectiveness, and convenience. You can count on high-quality designs at reasonable price points, plus lifetime support and self-help resources.

At Lifepro, we understand that everyone's journey to wellness is unique. That's why we offer a diverse range of premium products. Beyond rebounders, you'll find vibration plates and red light therapy devices that support everything from calorie burn and lymphatic drainage to reduced inflammation and pain relief. Explore our collections today.

Sources:

1. Mayo Clinic. Osteoporosis. https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968
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