Rebounding is one of the most efficient and beneficial exercises you can do for your body! We love incorporating this low-impact aerobic exercise to improve lymphatic and cellular detoxification. When Kelly and I lived at Marilee’s for the summer, we loved rebounding every day, and we’ve stuck to the habit of doing it as much as possible. The Branch Basics office even has a rebounder or two! 

Let's learn more about the science of rebounding, how to do it properly, and the amazing health benefits it has to offer. 

Key Takeaways

• Rebounding is a low-impact, full-body exercise: Rebounding works all major muscles and stimulates every cell in the body while being gentle on joints and the spine.

• Rebounding boosts lymphatic & immune health: Just a few minutes of bouncing helps move lymphatic fluid, supporting detoxification and immune function.

• Rebounding is convenient & accessible: You can rebound anywhere with a rebounder or even a yoga/exercise ball.

What is Rebounding?

Rebounding is an exercise done by gently bouncing up and down on a small trampoline (also known as a rebounder) or exercise ball. The body experiences three forces when rebounding: gravity, acceleration, and deceleration. 

At the top of the bounce, the body becomes weightless, while at the bottom of the bounce you experience 1.5 times the force of gravity. This exercises every cell in the body and stimulates the drainage of the lymphatic system. 

There is not a pump, like the heart, to circulate the lymph—so if we don’t move enough, toxins can build up. The action of bouncing on a rebounder provides one of the best ways to move the lymphatic fluid and increase the effectiveness of our immune systems.

A study from NASA found just 10 minutes of rebounding could be 68% more effective than a 30-minute run!

How to Rebound

1. Start by getting on the rebounder, gently bouncing up and down without your feet leaving the mat.

2. Build up intensity and time slowly as just two minutes clears the lymph. 

Always start with a short bouncing time and simple, gentle movements. Even small movements for short periods of time can be very effective! Build up the intensity of the exercise slowly.

Video demonstration: Rebounding to Activate the Lymphatic System.

Give yourself a set time to rebound for just a few minutes everyday to start making a habit! Pay attention to how your body responds to rebounding. If you experience pain, discomfort, or fatigue, take a break and rest as needed. 

No rebounder? No problem! If you don’t have a rebounder, you can utilize the same gravitational pull by using an inexpensive exercise or yoga ball. 

If you have any pre-existing medical conditions or concerns, consult a healthcare provider or fitness professional before starting a rebounding routine.

6 Benefits of Rebounding

Incorporating rebounding into your routine offers a wide variety of health benefits, making it an easy and simple way to increase your overall wellbeing.

1. Strengthens and protects bones, muscles, and joints

Rebounding increases your gravitational load, strengthening your bones, muscles, and joints. At the same time, it protects the joints from chronic stress that's created when exercising on hard surfaces (such as running). When you're looking for a strengthening exercise that's also low-impact, you can't get much better than this! 

2. Improves the cardiovascular system

Rebounding is a wonderful exercise for your cardiovascular system. It increases your heart rate, pumping more blood to working muscles and boosting circulation. Incorporating this type of cardio into your day conditions the heart over time, making it stronger and more efficient. 

3. Helps lymphatic drainage

The lymphatic system carries away and filters out poisonous waste products from every cell, tissue and organ. It absorbs fats and fat-soluble vitamins from the digestive tract and delivers them to the cells of the body. Yet unlike the heart, this wonderful system does not have a pump—so the lymph needs to be moved. Rebounding stimulates the millions of one-way valves in the lymphatic system, helping to naturally flush out waste from your cells. 

4. Improves metabolic function

Rebounding improves metabolic function by enhancing glucose uptake, supporting insulin sensitivity, and helping you burn calories. It increases your resting metabolic rate, too, so that more calories are burned even after you're done exercising.

5. Lowers cholesterol and triglyceride levels 

Any heart-strengthening form of cardio will decrease the amount of work your body has to do to pump blood through the body. This can lower low-density lipoprotein (bad) and increaseshigh-density lipoprotein (good) within the blood, holding off the incidence of coronary artery disease.

6. Strengthens the immune system

Rebounding increases the activity of red bone marrow in the production of red blood cells that fight infections, bacteria, and parasites. It can help fight infection and produces disease-fighting white blood cells.

You can read more about the benefits of rebounding in Jumping for Health by Dr. Morton Walker and The Miracles of Rebound Exercise by Albert Carter.

How to Incorporate Rebounding into Your Daily Routine

You reap the most benefits of rebounding by doing it daily.

Here are some tips on how to incorporate it into your daily routine: 

• Rebound in place while rehearsing a speech, singing, talking on the phone, watching T.V., listening to music, or while jumping outdoors in the sun.
• Rebound for a nice work break to move throughout the day and give your brain some down time! This is why we love having it in the Branch Basics office. 
• Sit on an exercise ball instead of a chair for a few minutes and bounce. 
• Set a timer for yourself and make it a time of self-care.

Recommended Rebounders

Our favorite rebounders: 

• Jumpsport- Bungee support instead of springs which we love! We have these in the Branch Basics office!
• Cellercise-  These rebounders can be stored as a folded up for easy access and storage. Perfect for small spaces or apartments!

Rebounding can be performed year round indoors or outdoors rain or shine. We hope that this inspires you to incorporate this simple practice into your wellness routine!

Create a Healthier Home With Branch Basics 

At Branch Basics, we’re all about the simple steps—like rebounding!—that can make a big difference in your health. Another small thing that can have a big benefit? Replacing conventional cleaning products with safer options. Our plant- and mineral-based products are human-safe and fragrance-free, helping you clean your home without harmful chemicals. To get started with a safer cleaning routine, shop our Kits, with human-safe products for every room in your home.

FAQs About Rebounding 

How often should I rebound to see the benefits? 

Even 2–5 minutes a day can improve lymphatic drainage, metabolic function, and immune health. Gradually increase intensity and duration over time.

Can rebounding help with detoxification?

Yes! Rebounding stimulates lymphatic flow, which helps the body remove toxins and supports overall immune system function.

Do I need a special rebounder to start?

No. While a rebounder is ideal, you can achieve similar benefits using a sturdy yoga or exercise ball at home.