Trampoline Exercise For Osteoporosis

Osteoporosis is a condition in which bones become brittle and break more easily. According to the National Osteoporosis Foundation, 10 million Americans have the disease and 34 million are at risk of getting osteoporosis, as of 2010. The good news is that physical activity, including trampoline exercise, can help.

Identification

Osteoporosis literally means "porous bone." A healthy bone looks like honeycomb under the microscope. The National Osteoporosis Foundation explains that osteoporosis causes the holes and spaces in the honeycomb to become bigger. The disease can progress unnoticed until a fracture occurs or one or more vertebrae collapse. A collapsed vertebrae can be identified by severe back pain, loss of height or a stooped posture, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, or NIAMS. A broken bone due to osteoporosis is most likely to occur in the hip, spine or wrist.

Significance

The NIAMS states that the best exercise for building and maintaining bone mass is a weight-bearing workout you do on your feet that forces you to work against gravity. According to certified personal trainer Marji Marshall, trampoline exercise fits the bill. "Jumping on a trampoline forces your body to work against gravity, yet trampoline exercise is low-impact and easy on the joints," explains Marshall, who teaches a trampoline exercise class at Mountain Fitness Training Center in Littleton, Colorado. The NIAMS states that you should avoid high-impact exercise if you have osteoporosis because the shock of the impact could put excessive strain on the bones. Trampoline exercise is also significant because it helps improve balance.

Benefits

Good balance will reduce the risk of falls. Fall prevention is crucial for people with osteoporosis since falls increase the likelihood of fracturing a bone. "Trampoline exercise is one of the best workouts around for balance because each time you land on the bouncy surface you must use your muscles and bones to stabilize yourself," Marshall explains. Trampoline exercise can also improve muscle mass and bone density since you're using your muscles and bones to propel yourself up in the air, according to Marshall. The MayoClinic.com indicates that stronger muscles are important for osteoporosis because stronger muscles help protect the bones. Finally, jumping on a trampoline is fun, Marshall adds.

Types

An outdoor trampoline, known as a recreational trampoline, can be used for osteoporosis exercise, Marshall says. This is the type of trampoline seen in many backyards. A less expensive option is a mini trampoline designed for indoor workouts. Mini trampolines, often known as rebounders, measure under 50 inches in diameter, are very portable, and can be easily stored. Many sports equipment stores and big box retailers carry them. Another option: use the rebounder at your health club. "Many health clubs provide rebounders for use by members," Marshall notes. As of 2010, some health clubs offer classes in trampoline exercise, too.

Warning

If you already have osteoporosis, consult your doctor before starting a trampoline exercise program. And if you have chronic balance problems, choose a different kind of exercise. "People with balance problems could easily fall off a small trampoline," Marshall says. Outdoor trampolines should be outfitted with nets and padding -- this safety equipment is standard for most recreational trampolines. Marshall recommends placing pillows or cushy fabric around the rebounder the first few times you use it in your home. Start by bouncing slowly without lifting your feet before advancing to full jumping workouts.