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Benefits Of Trampoline Jumping: Good For Health

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Always something to do for the holidays or rainy day?

Play Choice now has the ultimate activity book collection, with over 60 pages of fun coloring pages and educational puzzles.

Jumping on a trampoline is of course not just for kids! Find mom and dad too trampoline jumping fun and healthy for themselves. 

The rebound that the trampoline gives you has so many positive effects on your health. In addition, it has a stress-reducing effect.

Jumping on a trampoline can be a fun and effective way to improve your health. It has cardiovascular benefits, improves coordination, builds strength in several muscle groups, including the leg muscles, abs and back muscles, and is a low-impact activity that makes it joint-friendly.

Benefits Of Trampoline Jumping- Good For Health

Are you looking for exercise that makes you happy? Then jump on that trampoline!

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Jumping on the trampoline: is it good for health?

Jumping on the trampoline is actually a full body workout. Your core in particular is greatly strengthened and so are your back, thigh, calf and gluteal muscles. 

But, what about trampoline jumping injuries? As long as you jumps safely en have anchored the trampoline properly is it very safe.

Your knees and ankles are certainly not as stressed as, for example, running. 

You end up on a trampoline on a soft surface; the jumping mat, made of woven plastic, which is held in place by the springs that stretch with each jump.

But as you've probably noticed after a round on the trampoline, it really raises the heart rate! It is therefore also suitable for cardio exercises.

In short, jumping does a lot for your heart, bones and muscles, as well as for your motor skills and balance.

That is why it is healthy for young and old. 

To complete the picture, you can read the pros and cons of trampolining below.

The benefits of trampolining

Did you know that NASA advises its astronauts to do jumping exercises on a mini-trampoline?

Rebounding makes the body healthy inside and out.

The many benefits of trampolining are:

  • Risk of injury is small, if you do it in a responsible way
  • Jumping on a trampoline reduces the impact on the spine and joints by 90% compared to running, because the trampoline absorbs the blows.
  • You lose weight and cellulite decreases
  • Your balance improves, good for the elderly
  • Improves motor skills, good for kids
  • It strengthens all your muscles, especially your core, trunk and back muscles
  • Back pain can be reduced
  • Trampoline jumping is equivalent to playing football or running, but feels less intensive
  • It's fun!
  • May improve collagen production
  • Works great against stress
  • Reduces anxiety
  • Keeps you away from the PC and smartphone
  • Good for the bones and joints
  • Good for children's muscle development
  • Stimulates the lymphatic system
  • Strengthen your heart and lungs
  • You can make many different movements
  • It reduces varicose veins and edema and in some cases can cure it
  • The blood is pumped to your heart more effectively than in other sports

The disadvantages of trampolining

Unfortunately, it cannot be the case that there are only advantages to trampoline jumping. If you fall off the trampoline, you can seriously hurt yourself.

Children are even seven times more likely than adults to be injured by jumping on a trampoline. 

Other drawbacks are:

  • Jumping on a trampoline cannot replace strength training
  • Mini trampolines are also not always safe, buy one WITH a handle
  • Good quality trampolines are pricey
  • Installing and maintaining a trampoline safely takes time

Also read: When can a child jump with two legs? Age stages and practice tips

Trampoline jumping vs running

Do you find running boring? Do you prefer to exercise at home in the winter?

Jumping on a (mini) trampoline is much more exciting and fun for many people than running or any other sport.

Jumping for twenty-five minutes a day is just as healthy as running and benefits your fitness just as much. 

In terms of physical exertion, running and trampoline jumping can be compared with each other.

Jumping on a trampoline even burns more calories than running! Someone weighing 75 kg will burn about 200+ calories in half an hour of trampolining.

In a half-hour running session, this person burns about 175 calories. 

It also increases your endurance even more than running!

Trampoline workout

A good trampoline workout takes 25 to 30 minutes. If you want to get results quickly, bouncing on the trampoline three times a week is a great plan.

For example, you can do 15 different exercises and hold each exercise for two minutes.

To get the most out of your trampoline workout, it is best to push your heels into the jumping mat while jumping.

You always start with a simple bounce.

The feet are slightly wider than the hips and while jumping you try to keep your head at the same height. 

You work with your legs. Your knees go to your chest and back again.

When jumping, use the entire sole of your foot, but press your heels firmly into the jumping mat.

You swing your arms in opposite directions to counterbalance.

Trampoline exercises

5 good trampoline exercises are:

  1. Jumping jacks: jump as the feet land first side by side and then apart (beyond the shoulders), the arms join in. Feet together join with arms crossed in front of chest, feet apart, join with arms outstretched to either side. 
  2. Scissors: simultaneously jump one foot back and the other foot forward and land with a slight bend in the knees, hips straight. The arms join in (left leg goes forward together with right arm bent forward and vice versa)
  3. Knee up: alternating the knees towards the chest, use your arms as if you were running.
  4. Sidekick: bring the fists in front of the chest. Use the rebounce to kick one leg out to the side, extending the arm on the same side.
  5. Ski movement: keep your upper body facing forward and jump with your feet together to one side of the trampoline. Reverse the movement to the other side of the trampoline. Swing your bent arms in front of you.

How often should you jump on the trampoline?

It depends a bit on what your goal is of course.

Jumping for fifteen minutes a few times a week can make a good difference, but if you really want to get started and get results quickly, a minimum of 30 minutes is recommended.

Building fitness is of course always a good idea, but it can also help promote concentration.

A bit the same applies to children, movement helps to clear their heads and will certainly ensure that they sleep well.

I have more here fun games you can play with kids before they go to sleep


In short, jumping on a trampoline can be a fun and effective way to exercise and improve your health.

However, it is important to take safety precautions and ensure that your trampoline is properly anchored and that you jump safely to avoid injury.

Also read: Trampoline Age Ranges From Toddler To Teen

Always something to do for the holidays or rainy day?

Play Choice now has the ultimate activity book collection, with over 60 pages of fun coloring pages and educational puzzles.

Joost Nusselder, the founder of is a content marketer, father and loves trying out new toys. As a child he came into contact with everything related to games when his mother started the Tinnen Soldaat in Ede. Now he and his team create helpful blog articles to help loyal readers with fun play ideas.