Looking to improve your heart health but bored with running or working out at the gym? You are not alone. Many find it difficult to find a type of physical activity that not only helps strengthen the heart but also is easy on the joints and something that they actually enjoy doing. This is why trampoline exercise may be just what the doctor suggests. Not only is it a fun way to pass time, but it can also provide you with an excellent workout and help you maintain a healthy heart.
Bouncing on a trampoline is excellent for the cardiovascular system. It can help improve heart health, lung capacity, and blood circulation while putting less stress on the joints than running. Overall, it is a great form of exercise that can help people of all ages get a good heart health workout in a short amount of time.
It has become increasingly popular among fitness influencers looking for new ways to challenge themselves physically as well as families who want their kids involved in something they can enjoy together. And even medical professionals are starting to think of them as something of a serious aerobic aid and, when used correctly, provide a great all-round workout to the heart and circulation.
This article looks at exactly what happens to the heart when bouncing on a trampoline, the research, how it compares to other forms of exercise such as running and how you can get the most out of it without putting your bones to pieces.
How Trampolining is Good for Your Heart?
Yes, when performed regularly and with moderate intensity. Trampolining can be classified as an aerobic activity, which means that it increases the heart rate as well as the amount of oxygen in the blood and thus causes active work of circulation.
- The heart starts to beat faster within a few minutes of jumping, as it happens when walking or running at a moderate pace.
- This exercise is considered to be a cardiovascular workout due to the fact that it involves a longer period of moderate activity as opposed to short and intense workouts.
What Happens to Your Heart When You Jump on a Trampoline?
Your heart rate will increase in line with how vigorously you are bouncing on the trampoline. Gentle bounces are classed as light/aerobic exercise, while jump-ups and use of the arms can lead to more vigorous activity. Why is it classed as a cardiovascular exercise? It involves elevating the heart rate for a prolonged period of time rather than just a series of isolated efforts, which is what the NHS classifies as aerobic exercise. As a form of exercise, the movement of blood around the body works the heart and is assisted by the muscles in the legs and the downward force of gravity as you land back on the trampoline.
Regular bouncing on an above-ground trampoline works your heart the way any consistent cardio does: gradually, through repetition, not through a single dramatic session.
Can Trampolining Strengthen Your Heart Muscle?
A heart is a muscle, and like any muscle, it can be trained. It will grow stronger when it’s put under strain on a regular basis. When you do things like going on a run or hopping up and down on a trampoline, your heart is working harder to pump more blood to your muscles with every beat. This is why people who exercise on a regular basis tend to have a lower resting heart rate. You start to get better at endurance activities the longer you do them, too. Something that made you gasp for air after two minutes in the first week becomes ten minutes easy in the sixth.
Does Trampolining Help Improve Cardiovascular Endurance?
Stamina is gained through the activity on the trampoline in the same manner as in other forms of aerobic activity – that is, through regular practice rather than through particularly intense workouts. Cardiovascular endurance is important for your heart – and for your general well-being – because it determines how well you can cope with everyday physical activities like climbing stairs, shopping, and playing with your children.
Heart health is just one of the many benefits of trampolining. Looking to achieve other fitness goals too? Discover how a trampoline supports healthy weight gain and learn how bouncing can help you build strength, improve fitness, and reach your wellness goals.Â
Can Trampolining Support Long-term Wellness Beyond Heart Health?
While the heart benefits hugely from the activity, trampolining is an excellent exercise for other reasons, too, and that’s why it’s physiotherapists’ recommendation.
Trampolining Benefits for the Entire Body
- Balance and coordination are improved due to the need for fine motor control on a wobbly surface.
- Your muscles are worked out as you jump up and down.
- Bone density is increased, the same way as when walking or running.
- Lymphatic vessels are drained, which is a unique benefit compared to other forms of exercise, according to many rebounding instructors.
Can Trampolining Improve Mental Wellbeing?
Exercise, in general, is associated with decreased stress and anxiety due to the production of endorphins and the opportunity to take a break from screens or a hectic work schedule. Trampolining is likely to fall into this category by virtue of its appeal – an exercise that one looks forward to is much more likely to be engaged in than one that you do not enjoy.Â
Overall health and improved sleep patterns are also benefits of exercise, as working out during the day is one of the most reliable methods for improving one’s sleep quality.
Is Trampolining Safe for Everyone?
Trampolining is suitable for most people who want to give low-impact exercise a try, including families who enjoy exercising together and older people looking for a less vigorous alternative to running.
However, people with heart conditions, those who have recently had surgery, and those with balance issues must consult a medical professional to discuss whether the activity is right for them. It is the same advice the NHS offers to people considering doing any form of vigorous exercise.
A Few Basics for Safer Sessions
- Warm up with a few minutes of gentle bouncing before increasing intensity.
- Build up gradually rather than jumping straight into long, high-effort sessions.
- Use a safety enclosure, particularly for beginners or family use.
- Jump one person at a time — most trampoline injuries happen with multiple users on the mat simultaneously.
- Check the mat, springs and frame before each session for wear or damage.
Best Trampoline for Heart Health
Should You Choose a Garden Trampoline or a Rebounder?
A full-size garden trampoline is ideal for those with enough space who wish to involve their whole family in exercise, while the mini rebounder is best for those seeking a cardio workout without weather or space limitations. We cannot say that one is better than the other: it depends on whether someone wants to work out alone or with their family, how much space they have, and their budget.
Which Trampoline Features Improve Comfort and Safety?
Look for a good jump mat with uniform tension, good galvanised springs, a proper safety enclosure, heavy frame pads if you’re serious about using it (and not just kids), and weather-resistant coatings if you’re planning on leaving it outside year-round (British weather does tend to erode thin steel coatings).
Trampoline Accessories Help You Exercise More Safely
Trampoline safety enclosures serve more purposes than just protecting you from falling – for the more nervous beginner, the fact that they’re there helps them push through their fear and try something new. Most people who own one will be able to identify signs of wear before it becomes a problem, so long as they’re checked on a regular basis. The important parts you should eye are the following:
Replacement Springs
- Worn springs change bounce quality and increase joint strain.
Jump Mats
- UV exposure and repeated use weaken the fabric over years.
Safety Pads
- These cover the trampoline springs and frame edges. Cracked padding is a genuine injury risk.
Anchor Kits
- Anchor kits are essential in exposed UK gardens where wind can shift or lift a trampoline.
Weather Covers
- Weather covers extend the trampoline’s lifespan considerably over a British winter.
Ladders
- Ladders are useful for older adults or anyone with limited mobility getting on and off safely.
How Often Should You Trampoline for Better Heart Health?
- Beginners should aim to do a session of 5-10 minutes per visit, eventually ramping it up to 20-30 minutes depending on the level of experience and fitness.Â
- The intermediate can comfortably do 20-30 minutes per session, but more experienced and highly fit individuals may consider doing interval-type workouts.
- A good approach would be to do the rectangular trampoline exercises 3-5 times a week and let your progress determine how much time you are spending on each session.
- It would be better to do something every week, but not much at first, instead of pushing through more intense workouts in the first week and having no time left by the third week.
Points to Remember
- Bouncing on a trampoline increases heart rate and promotes good circulation, making it a valid form of cardiovascular exercise.
- The NHS recommends 150 minutes of moderate exercise per week, which can easily be incorporated into daily life with a trampoline.
- It is a low-impact activity, making it a great choice for people with medical conditions or those returning to exercise after a break.
- It is important to speak to a medical professional before engaging in any form of physical activity if you have a heart condition, recent surgery, or balance problems.
- A trampoline should be regularly maintained to ensure the safety of its users, which in turn makes the activity more enjoyable and effective.
Conclusion
None of which is to say that trampolining is a cure for cardiac insufficiency or a substitute for medical advice (which no reputable retailers sell from their garden centres). The more restrained conclusion, based on the research, is that a trampoline provides an opportunity to get a better, more enjoyable, more accessible form of the recommended exercise levels that the NHS advise, and which so many of us give up on by February.
So if you already have a second-hand one collecting nettles in the corner, you should be well on the way to exercising more this month. If you have to buy one, make sure it’s fit for adults (and has a proper safety enclosure), then invest in the safety equipment as listed (the spares list can be considered part of the price).
Note: The information in this article is for guidance only and should not be used as a substitute for medical advice. If you have a medical condition or are in any doubt about undertaking physical activity, consult your doctor before starting.
FAQ's
Is Trampolining Good for the Heart Every Day?
Daily exercise of a gentle nature is generally beneficial for everyone in good health and is advocated by the NHS as a way to stay active. It’s important to pace yourself according to your own fitness level and to give your body a rest if you’re taking part in particularly intense trampolining.
Can You Lower Blood Pressure With Trampolining?
As part of a general healthier lifestyle, moderate exercise such as trampolining is considered to be a way to help lower blood pressure, though it’s not a substitute for medical treatment, and you shouldn’t make any changes to an existing treatment plan without consulting with a doctor.
Does Trampolining Improve Blood Circulation?
Yes, it definitely does. The pumping action of the legs when exercising on a trampoline helps return blood to the heart, and many trampolining regulars find that their legs feel less heavy and their circulation seems to improve in general.
How Many Minutes of Trampolining Count as Cardio?
Anything lasting for at least ten minutes in which you have to raise your heart rate can be considered moderate cardiovascular exercise.
Is Trampolining Safe for Older People?
Older people in good health can absolutely enjoy the benefits of trampoline exercise, especially in its gentler forms with the use of a safety bar. Of course, like any new form of exercise, it’s best to consult with a medical professional first, and even more caution is needed if a person has a history of balance problems, osteoporosis, or heart disease.
