Rebounding and Trampolining for Perimenopause: A Low-Impact Power Workout
Rebounding on a mini trampoline supports bone density, lymphatic health, and cardiovascular fitness during perimenopause. Here is how to get started safely.
What Rebounding Is and Why It Has Gained Attention
Rebounding refers to exercising on a mini trampoline, also called a rebounder. Sessions range from gentle bouncing to structured cardio and strength routines. The format has attracted significant attention in health and wellness communities because it combines impact-based bone stimulation with a cushioned surface that absorbs a large proportion of the landing force. This means the bones and muscles receive a loading signal without the full impact stress of running on hard ground. For women in perimenopause, this balance between stimulation and protection makes rebounding an interesting addition to a midlife fitness routine.
Bone Density Benefits of Vertical Loading
When bones experience brief compressive forces, they respond by maintaining and building density through a process involving specialised bone cells called osteoblasts. The vertical bouncing motion of rebounding creates repeated compressive loading through the spine, hips, and legs with every landing. Studies on mini-trampoline exercise have found positive effects on bone mineral density in the hips and lumbar spine, which are precisely the sites most vulnerable to loss during perimenopause. Even gentle health bouncing, where the feet stay in contact with the mat and only the knees and ankles flex, generates enough loading signal to be beneficial while remaining accessible to women who are not yet comfortable with higher-impact movement.
Lymphatic System Support
The lymphatic system is responsible for clearing waste products, immune cells, and excess fluid from body tissues. Unlike the cardiovascular system, lymph has no pump of its own. It relies on muscular contractions and pressure changes to circulate. The repetitive bouncing motion of rebounding creates a rhythmic change in gravitational force and muscular compression that is particularly effective at stimulating lymph flow. Better lymph circulation supports immune function and reduces fluid retention, which many perimenopausal women experience due to hormonal fluctuations. While the science here is less established than for cardiovascular benefits, the lymphatic argument is one reason rebounding has attracted interest in integrative health circles.
Cardiovascular Fitness and Calorie Expenditure
Once basic bouncing feels comfortable, the intensity of a rebounding session can be raised significantly. Running in place, jumping jacks, high-knee lifts, and twisting movements all transfer to the rebounder and raise heart rate effectively. Research comparing rebounding with running suggests that the cardiovascular demand per unit of time is comparable while the perceived exertion is lower, partly because the cushioned surface reduces the physical difficulty of impact. A 20 to 30 minute rebounding session at moderate to high intensity provides a worthwhile cardiovascular stimulus, and the short duration makes it practical for busy midlife schedules.
Balance and Proprioception
The unstable surface of a rebounder constantly challenges balance and proprioception, meaning the body's sense of its own position in space. During perimenopause, declining estrogen affects the inner ear and proprioceptive systems, which can subtly impair balance and increase fall risk over time. Regular exposure to mildly unstable surfaces trains the stabilising muscles and neurological pathways involved in balance. Rebounding does this gently and progressively. Women who feel unsteady can hold a wall or a sturdy handlebar attachment during early sessions and gradually reduce their reliance on support as confidence and coordination improve.
Pelvic Floor Considerations
Rebounding involves repeated impact, and for women who experience stress urinary incontinence, a common symptom of perimenopause, this is a relevant consideration. Starting with very low-intensity gentle bouncing, keeping the feet close to the mat, is sensible for any woman who has noticed leakage during exercise, sneezing, or laughing. Building pelvic floor strength through targeted exercises before progressing the intensity of rebounding sessions is a practical approach. If symptoms persist, a pelvic floor physiotherapist can assess and guide progression. Rebounding is not off-limits for women with pelvic floor concerns, but it requires a thoughtful approach to intensity.
Choosing a Rebounder and Getting Started
Mini trampolines vary considerably in quality. Cheaper models with bungee cord suspensions tend to produce a softer, more cushioned bounce that is generally preferred for fitness use. Spring-based rebounders are firmer and noisier. A unit with a handlebar is strongly recommended for beginners. Most fitness rebounders are 40 to 48 inches in diameter and fold flat for storage, making them practical for home use. Starting with 10 to 15 minute sessions three to four times per week allows the body to adapt before progressing duration. Logging sessions in PeriPlan alongside notes on energy and symptoms helps you build an evidence base for whether rebounding is working well for your specific experience of perimenopause.
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