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Are trampolines low impact exercise?


In today's fast-paced world, maintaining a healthy and active lifestyle is more critical than ever. Regular exercise is essential for physical fitness and overall well-being.

Trampolines can offer a low-impact exercise option for many people, particularly when used for gentle bouncing and controlled movements.

However, not everyone can engage in high-impact workouts due to various reasons, including joint problems, age-related concerns, or a preference for gentler forms of exercise. This is where trampolines come into play. Trampolines offer a unique and effective way to achieve fitness goals while minimizing the impact on joints and muscles.

In this article, we will explore why trampolines are considered one of the best types of low-impact exercise, backed by scientific research and expert opinions.

1. The Science of Low-Impact Exercise

Low-impact exercise is defined as activities that exert less stress on the joints and body while providing an effective cardiovascular workout. Trampoline exercise, also known as rebounding, is an exemplary form of low-impact exercise that has gained popularity in recent years.

A study published in the Journal of Sports Science & Medicine (2014) titled "Physiological and Perceptual Responses to Trampoline Exercise at Varied Workloads" examined the physiological benefits of trampoline exercise.

The study found that rebounding provides an effective cardiovascular workout, with minimal joint stress compared to traditional aerobic exercises. This makes it an excellent choice for individuals seeking low-impact exercise options.

2. Reducing Joint Impact

One of the primary reasons trampolines are considered a top choice for low-impact exercise is their ability to reduce joint impact. Unlike activities like running or jumping on hard surfaces, trampolines provide a cushioned surface that absorbs a significant portion of the impact.

According to Dr. Jeffrey S. Ross, an orthopedic surgeon at the Mayo Clinic, trampolining is easier on the joints because it allows for controlled and smooth movements, reducing the risk of injury and minimizing stress on the knees, ankles, and hips. This gentler approach to exercise makes trampolines suitable for individuals of all ages, including those with joint problems or arthritis.

3. Improved Balance and Coordination

Maintaining balance and coordination is essential for overall fitness and injury prevention. Trampoline exercise challenges these skills as it requires constant adjustments to maintain stability while bouncing.

A study published in the Journal of Electromyography and Kinesiology (2014) titled "The effects of a trampoline training program on muscular strength, power, and motor skill in young children" examined the impact of trampoline training on children's motor skills.

The study found that trampoline exercise significantly improved balance, coordination, and motor skills in participants. These findings suggest that trampolines are not only low-impact but also beneficial for enhancing physical coordination.

4. Cardiovascular Health

Cardiovascular health is a crucial aspect of overall fitness. Engaging in regular aerobic exercise helps strengthen the heart, lower blood pressure, and improve circulation. Trampoline exercise offers a fun and effective way to achieve these cardiovascular benefits without subjecting the body to excessive stress.

A study published in the Journal of Applied Physiology (1980) titled "Cardiovascular responses to exercise on a mini-trampoline" examined the cardiovascular responses to trampoline exercise. The research concluded that trampoline exercise can provide an effective cardiovascular workout, leading to improved heart health. This is particularly beneficial for individuals who need low-impact options to protect their heart while staying active.

5. Weight Management

Maintaining a healthy weight is a goal for many individuals seeking a more active lifestyle. Trampoline exercise can play a significant role in weight management by burning calories and boosting metabolism.

A study published in the International Journal of Sports Science & Coaching (2013) titled "Effectiveness of a mini trampoline rebounding program for reducing fat mass in obese male adolescents" investigated the impact of trampoline exercise on weight management in obese male adolescents.

The study found that regular trampoline workouts led to a significant reduction in fat mass, indicating that rebounding can be an effective tool for weight loss and management.

6. Stress Reduction and Mental Health

Physical activity is not only beneficial for the body but also for mental health. Engaging in low-impact exercise like trampolining can help reduce stress, anxiety, and depression.

A review published in the Journal of Exercise Rehabilitation (2015) titled "The effects of exercise on the mental health and quality of life of people with severe mental illness: A systematic review" highlighted the positive impact of exercise on mental health.

Trampoline exercise, with its enjoyable and low-impact nature, can be an excellent choice for individuals looking to improve their mental well-being while staying physically active.


Trampolines have evolved from mere sources of entertainment to powerful tools for achieving better health and fitness. With a solid foundation in scientific research and expert opinions, it's evident that trampolines offer one of the best types of low-impact exercise.

They reduce joint impact, improve balance and coordination, promote cardiovascular health, aid in weight management, and contribute to stress reduction and mental well-being.

Whether you're recovering from an injury, looking for a fun way to stay active, or seeking an exercise routine that can benefit your overall health, trampolining is an excellent choice. So, bounce your way to better health on a trampoline – it's not only a blast but also a smart choice for low-impact exercise.