When you're stressed, your adrenal glands release cortisol, a steroid hormone. Sustained high cortisol levels might have harmful effects on your health. While strenuous exercise can raise cortisol levels, low-intensity exercise such as rebounding -- jumping on a mini-trampoline -- can help reduce cortisol levels, especially if you allow yourself enough rest between exercise periods.
Purpose
Light exercise reduces cortisol levels, and strenuous exercise can raise levels. If reducing stress, not cardiovascular fitness, is your goal, rebounding is a good exercise. Rebounding is low-intensity exercise, according to a University of Alabama study published in the January-February 1995 issue of the "Journal of Cardiopulmonary Rehabilitation." According to the study, rebounding produced only minor improvements in cardiovascular fitness. A University of North Carolina study published in the July 2008 "Journal of Endocrinological Investigation" reported that low-intensity exercise at 40 percent of maximal oxygen uptake reduces circulating cortisol levels.
Avoiding Injury
It may have been years since you last jumped on a trampoline; start with very light bouncing to get the "feel" of rebounding rather than jumping right in. A few sessions with a personal trainer to help you get started can ensure that you're not overdoing it, which could increase cortisol levels. Mini-trampolines aren't very big; if you don't land precisely where you want to but hit the rim instead, you can hurt yourself, which would increase your cortisol levels and defeat the purpose of rebounding. You could also flip the trampoline. Don't attempt maneuvers that could hurt your back, ankles, feet or hips; simply jump up and down until you're really comfortable with the rebounder.
Benefits
Rebounding doesn't generally improve your cardiovascular fitness to a great degree, so don't expect to get your heart rate up to the levels you might achieve with running or other cardiovascular exercise. Think of rebounding more as an alternative to a brisk walk; you will feel better, reduce stress and burn some calories in addition to reducing cortisol levels.
Recovering
Exercising too intensely without a rest period in between keeps your cortisol levels high and defeats the purpose of exercise as a stress reducer. If you're raising your heart rate and exercising strenuously on the rebounder by adding weights to your routine, allow yourself recovery time between sessions to give your cortisol levels time to drop. Get enough sleep and eat well, because poor diet and lack of sleep can also raise cortisol levels.
References
- Personal Fitness Advantage: The Effects of Stress on Exercise
- Journal of Cardiopulmonary Rehabilitation: Exercise intensity increased by Addition of Handheld Weights to Rebounding Exercise
- Journal of Endocrinological Investigation: Exercise and Circulating Cortisol Levels: The Intensity Threshold Effect
- UltRunR.com: Cortisol
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