Many fitness centers have one or two pieces of equipment, that look like miniature trampolines, but you do not often see people using them. The ambiguous piece of equipment looks like it is there for fun, rather than for fitness benefit, unless you have heard about rebounding. Can you really bounce your way to better fitness, lower stress, improved bone density and other wellness benefits? We will explain more about this type of exercise, how it helps to strengthen muscles and burn fat, and reveal some great reasons to consider buying one for your home, and how to incorporate rebounding into your weekly wellness activities.
The Horizontal Plane and Your Health
We spend more than 90% of our day, moving within what health experts call “the horizontal plan”. Sedentary activities like sitting at a desk, or reclining while you watch television, driving a car, or even flat surface walking, engage very few muscles. Your body was engineered to move, almost constantly, and contemporary lifestyle habits predispose us to increased chronic health risks, when we choose to be sedentary. Our bodies are moving daily, limited to a predictable transverse plane. Unless employed in a physically demanding job, the average American stands, or sits straight up, without much bending, moving of the torso, or squatting, utilizing the full range of leg, arm, shoulder and back muscles. Walking on a treadmill for instance, offers excellent cardiovascular benefit, but from a circulatory, bone and muscle use requirement, only provides a fraction of the movement our bodies require to achieve and sustain good health.
How to Safely Use a Mini Trampoline for Rebounding
Before you grab your phone, turn on your favorite playlist and start jumping, there are a few ways to safely prepare for this new and fun way of exercising. A fitness trainer will tell you, that conditioning requires a rotation of exercises, that fully activate all the muscle groups in the body. It is not just about burning calories, and strengthening the heart, but you must make sure you are moving every day, in a way that benefits your whole body.
There are two ways to use a mini trampoline for rebounding. For a low impact method (good for individuals with joint, weight or muscular considerations), your feet do not need to leave the ground at all. Simply stand on the trampoline with feet evenly spaced, and use thigh and knee muscles to bend, and raise the body. Moving the arms (with or without free weight resistance) is a great way to get a workout. For low impact, limit your rebounding to 15 minutes or less.
The second way involves putting some air between your running shoes and the trampoline, but avoid large bounces that feel ‘out of control’, to avoid injury. The key with a high-impact rebounding session, is to keep jumping at a sustainable pace, elevating no more than 7 inches from the trampoline surface. Count your paces, and aim for at least 45 minutes of jumping to enjoy muscle building and circulatory health benefits.
Reduces Hypertension and Post-Exertion Blood Pressure Levels
If you have hypertension, speak with your physician first about rebounding as a therapeutic exercise, and follow your primary care providers advice. If you can safely participate in the activity, scientific studies have reported many important benefits, for individuals with hypertension. Rebounding is also an effective and healthy cool down exercise, after your workout, to help your body restore healthy blood pressure levels. Don’t forget to hydrate, as water helps to quickly return blood pressure rates to normal levels.
Provides Pain Relief from Joint Inflammation
For individuals with joint inflammation like arthritis, finding an exercise that is comfortable, can be difficult. Low impact activities on a hard surface, can still be painful. Rebounding is an excellent alternative because the soft surface of the trampoline helps to absorb impact shock, while allowing the individual to enjoy the health benefits of a full body workout (if gentle arm exercises are incorporated).
Supports Healthy Thyroid Functioning
Did you know that bouncing on a trampoline, can help improve thyroid functioning? One of the most exciting benefits (which also helps improve sleep, alertness and even weight loss) is the positive impact that rebounding has for individuals who have hypo or hyperthyroid issues. According to the American Thyroid Association (ATA), more than 20 million Americans are currently diagnosed with a thyroid issue, and women are five to eight times more likely to develop a thyroid dysfunction, compared to men. About 1 in every 8 women will develop a thyroid disorder in their lifetime.
The motion during rebounding, stimulates all the internal organs, including the intestines, and helps to move spinal and aqueous eye fluids (offering some benefit to eyesight). The G-force that is experienced during rebounding helps to propel T-lymphocytes and macrophages (immune cells), offering a direct benefit to strengthen the overall immune system. It improves messaging within the circulatory system, and helps stabilize and regulate thyroid functioning.
Promotes Better Quality Sleep
Inconsistent or poor quality of sleep, presents a larger health risk than many people realize. Ask anyone who engages in daily aerobic exercise, and they will tell you that if they stop, or take a break, restless sleep can start to occur. Is it a reminder from the complex biology of the human body, that we need to move every day for good health? Rebounding boosts red blood cell production, improving the oxygenation of the body. It provides pain and inflammatory relieve, and increases respiratory functioning. Add those three important facets together, and you may start to enjoy longer, deeper and more relaxing restorative sleep every night.
Remember to consult your primary care provider and physician, before making any radical changes to your exercise routine. Your doctor can advise you if rebounding is a safe way to augment your current fitness activities. If working out at the gym is not your favorite thing, and you are looking for a new way to add an easy exercise activity to your day, consider rebounding at home. A small portable trampoline can be placed in a common area like a living room, and you can even do it while watching tv, or listening to a podcast or e-book. It’s easy and fun (and your body will thank you).Hydrate wisely, and avoid sugary carbonated beverages or high-sodium energy drinks.
Since all aerobic activities increase free radicals (due to muscle use and other metabolic reactions to exertion), consider Glutathione Rapid Boost™. Dr. Keller’s nutritional energy drink provides vitamin and mineral support, to help your body increase glutathione (antioxidants) to combat and reduce free radicals, for improved wellness.
If you are over the age of fifty years, you may have started to notice some change in memory functioning. The medical community once felt that memory impairments were a ‘natural’ part of aging, but new clinical studies support the idea that brain age is cognitive impairment are more strongly linked to two age related factors; decreased nutrition, and lower levels of antioxidants in the body.
This article by the Harvard Medical School, suggests that the effects of cognitive decline and dementia, can be reduced by maintaining healthy habits as we age. What helps to protect brain functioning as we age? A healthy diet, physical activity, eliminating tobacco use, and limiting alcohol consumption to one drink or less per day. Findings also reveal that a diet that is low in saturated and trans facts, but high in whole grains and healthy fats help to reduce or delay age related cognitive impairment.
Can a strategic alteration of lifestyle and dietary habits, help all of us to age while protecting our memory and cognitive processes? We’ll take a look at some clinical studies that support the idea that we can all work to reduce and delay some of the impact of memory impairment as we age, by prioritizing healthy habits on a daily basis.
Is There a Link Between Alzheimer’s Disease and Oxidative Stress and Damage?
Free radicals are produced as part of the respiratory process, or absorbed through metabolic functioning, from the food we eat, the fluids we drink, and toxic compounds in the environment around us. In the brain however, free radicals create damage to healthy brain cells, by robbing cells of electrons (oxidative damage).
The body produces natural antioxidants, that attach themselves to free radicals and essentially remove them. Some antioxidants like glutathione, are rapidly recycled, meaning that they return to duty after they have successfully removed a free radical. They are recycled in the liver, and deployed to find other cells damaged by free radicals.
When your body is unable to balance a building volume of free radicals, or when it is impaired from producing sufficient amounts of glutathione, the danger begins, and real oxidative damage can start to occur in the brain. In degenerative diseases like Parkinson’s, some clinical research has demonstrated that increased antioxidant nutrients provided a slowing of the progression of neurological decline. Read more about clinical studies that link increased glutathione with improved symptoms for individuals with Parkinson’s Disease.
Other diseases are also known to worsen the impact of cognitive performance, for adults over the age of sixty years. Individuals with Type II diabetes have been studied, linking unregulated glucose control to brain damage over time. In a Harvard’s Nurses’ Health Study, women aged 70 through 81 years performed poorly on cognitive tests and showed more deterioration of brain processes, if they had Type II diabetes. The impairment was lessoned for women in the studies, who exercised regularly and successfully controlled their glucose, with physician supervision and prescription medications.
High blood pressure, or hypertension, has been understood as a leading cause of memory lapses and dementia in both men and women. In 2009, a study was published in the clinical ‘Neurology’ journal, that suggested memory problems increased by 7% for each 10-point increase in diastolic blood pressure. The study noted that the impact of high-blood pressure on cognitive impairment, was greater for women than men.
Unregulated high-cholesterol, decreases blood flow to the brain, which also strongly correlates unresolved cholesterol with memory loss and age related cognitive decline. Other health conditions like sleep apnea, hyper or hypo thyroid dysfunction, and depression are all causally linked to memory loss.
What Memory Impairment Tells Us About Aging in the Brain and Free Radicals
Imagine that every cell of your body, is fighting a daily battle against free radicals. From fried and processed foods and preservatives, to environmental pollutants, some types of prescription medications and air pollutants, free radicals begin to damage healthy cells, organs and brain tissue with a cumulative impact over time.
Antioxidants are free range, free radical scavengers, that have two functions; they strengthen cells to make them more resistant to damage, or antioxidants donate an electron to the free radical, to stop the oxidation of other vital cell components. Once paired with an antioxidant, a free radical becomes non-toxic to the cells. Free radicals are essential to cellular health, but lifestyle and dietary factors impact our ability to produce enough of them, and the problem gets worse as we age.
That’s why investigating all sources that promote increased free radicals is important. A healthy diet, lifestyle changes, activity and high-quality nutritional support that gives your body the building blocks to restore latent production of glutathione matter. Dr. Robert Keller (our founder), called glutathione a ‘fountain of youth’ for the antioxidants ability to help reduce cellular oxidation, and the correlation between high antioxidant functioning, and healthy aging.
Learn more about Dr. Keller’s Original Glutathione Formula™, a daily multivitamin that provides the essential nutritional building blocks your body needs to produce more antioxidants. It is never too early to get on track, and do everything you can to support healthy aging, and protect your memory and cognitive functioning. Eat well, take the right supplements, keep active socially and physically, and consult with your physician about other ways you can help your body (and brain) age healthfully.