Easy 10-minute miracle exercise

Let’s face it. You’re not getting any younger. While you may not be worrying about a hunched back or broken hip at age 30, a recent study found over 25 per cent of men and women between the age of 35 and 50 had osteopenia – a warning sign of osteoporosis. Since the body relies on weight-bearing exercise to keep bones strong, move it or lose it is a reality. Not a fan of exercise? Too busy? Then this simple 10-minute routine is for you.

In her research, which was published in the Journal of the American Osteopathic Association, lead author Martha Ann Bass, PhD, analyzed the bone mineral density of 173 adults between the age of 35 and 50, and found 28 per cent of men, and 26 per cent of women had osteopenia. Many of the men reported living an active lifestyle, with cycling and swimming being their primary means of exercise. While this form of exercise is heart-healthy, it doesn’t build bone mineral density, Bass noted.

Bass says weightbearing exercise like jumping or running are the best forms of exercise for building bone density. The tug of the muscle on the bone during weight-bearing exercise stimulates the bone to produce more bone tissue.

“Calcium plays a larger role when bones are still developing,” says Bass. “After that, the body begins to rely on weight-bearing exercise to keep bones strong. It really does boil down to use it or lose it.”

One of the most efficient forms of exercise, which feels more akin to playing than exercising and demands very little time, is rebounding – bouncing on a therapeutic mini trampoline. 

Even a two-minute “health bounce” is enough to get the lymphatic system detoxing the body. Remember, the lymphatic system is responsible for taking out metabolic garbage – getting rid of damaged cells and cancer cells, and it counts on exercise to move.

It is considered the most powerful form of cellular exercise because it uses gravity to optimize gains, with very little effort, according to a 1980 study in the Journal of Applied Physiology.

There’s a reason rebounding is considered a miracle exercise:

• NASA, in its studies on the efficacy or rebounding, found rebound exercise to be 68 per cent more efficient than running, less stressful on the joints, and the cardiovascular system.
• A study in the German Journal of Sports Medicine found after eight weeks of rebounding, study participants experienced a significant reduction of body fat compared to those participants running on a treadmill. They also found it to be more effective training for abs, legs, buttocks and deep back muscles, without the impacts on joints.
• Researchers reported, in their Study to Assess the Effectiveness of Rebounding Exercise on Lymphedema, a simple regular “health bounce” on a therapeutic mini trampoline makes a “significant difference” in reducing swelling in patients with an impaired lymphatic system. A “health bounce” is achieved by simply “standing on the therapeutic mini trampoline and lightly moving heels up and down to produce a gentle bouncing motion, with feet in contact with the mat,” the study notes.
• One of the most efficient ways to move lymph is by rebounding, according to a study which appeared in the Indian Journal of Physical Therapy and Rehabilitation.
• A study published in the Annals of the Romanian Society for Cell Biology found rebounding to be a more effective intervention for adults with osteopenia, low bone mass, than conventional osteopenia treatment. In the randomized control trial, 40 adults were assigned to either rebounding exercise for 60 minutes twice a week for three months or conventional osteopenia treatment, which includes calcium and vitamin D supplementation. Compared to the conventional treatment group, the rebounding group had “higher bone density near the hip, an area prone to fractures.” The rebounding group also reported better mobility, walking gait, strength and overall fitness levels.

Considering adding an easy health bounce to your daily routine? Remember, not all rebounders are created equal. Cheap rebounders are made with low-quality springs or bungees that can be jarring on the joints and leave the knees and back feeling worse than before beginning exercise. A therapeutic mini trampoline is a high-quality rebounder that has springs specifically designed to absorb the impact of a bounce, to protect the joints. It pays to invest in a quality rebounder that will not only last for decades, but will protect knees and joints, and help protect from injury.

Needak is the innovator of the Soft-Bounce™ spring that is designed to absorb 85 per cent of the impact of each bounce to protect knees and spine from injury. Their rebounders are also made of a special platform material that prevents ankle injury, and does not stretch or tear out. They also offer a limited lifetime warranty on their rebounders, and the option of adding a stabilizing bar to hold on to while rebounding.

Needak has been manufacturing the #1 brand of quality rebounder on the market since 1990.

Buy directly from the manufacturer and save. Explore rebounders at Needak today!

Photo credit: © Gustavo Fring via Canva.com