Bounce Back to Vitality:

Maddie
Sep 9
4 min read

Gentle Rebounding for Post-Menopausal Women

I did laugh when some of you responded to my video post yesterday, agreeing that they too had a rebounder in their garage ..... all alone and not used.

I'm getting re-inspired to use mine and it's out the garage, dusted down and ready for action.

Why do I like bouncing?

Read on .....

If you’ve ever seen a child bouncing on a trampoline, you’ve likely noticed the sheer joy that lights up their face.

What if I told you that same joyful movement holds profound benefits for post-menopausal women—not only for physical health, but for emotional balance and even spiritual renewal?

I know what you may be thinking, but bear with me .....

Enter the world of gentle rebounding on a mini-trampoline can be a playful, effective, and deeply nourishing way to support your well-being on so many levels.

Why Rebounding Is Perfect for The Crone Zone

After menopause, women face new health challenges.

Declining estrogen levels can accelerate bone loss, increase cardiovascular risk, and slow down metabolism.

Add to that the natural wear and tear on joints + possible bone density loss, and many traditional forms of exercise start to feel too hard on the body. That’s where rebounding shines.

Unlike jogging or high-impact aerobics, bouncing on a mini-trampoline provides cardiovascular benefits without jarring the joints.

In fact, a NASA study on astronauts (1980) showed that rebounding is 68% more effective than running for improving cardiovascular fitness while being dramatically easier on the body.

This makes it an ideal movement practice for women who want to stay active without stressing hips, knees, or ankles.

Building Bones, Not Breaking Them

One of the most important health concerns for post-menopausal women is osteoporosis.

Weight-bearing exercise is key to signalling the body to maintain and build bone density.

Gentle rebounding does exactly that—each bounce creates a subtle “load” on the bones that stimulates bone-strengthening activity.

The International Osteoporosis Foundation (2018) highlights this kind of impact exercise as a proven way to reduce fracture risk.

For women in the Crone Zone, this means rebounding isn’t just fun—it’s a bone-protecting practice that helps preserve independence, strength, and freedom of movement for years to come.

Not just that, rebounding gets even more fascinating. As a qualified Vodder MLD therapist, I'm always interested in anything that can support The lymphatic system, which helps detoxify the body and support immunity, relies on movement to keep fluid flowing. Unlike the circulatory system, it has no pump.

The gentle up-and-down motion of rebounding acts like a natural pump, helping to flush toxins, reduce swelling, and boost immune function (Mayo Clinic, 2020).

Think of it as a gentle cleanse for your body every time you bounce—supporting resilience from the inside out.

Beyond the body, rebounding nourishes the mind and emotions.

The rhythmic movement stimulates endorphins, serotonin, and dopamine, those feel-good brain chemicals that help stabilize mood and reduce anxiety.

For women experiencing the emotional ups and downs that can accompany menopause, rebounding offers a natural and joyful mood reset.

And let’s not forget the childlike delight of bouncing—it connects us with play, laughter, and lightness.

Think of that rebounder as a “happiness machine” they can turn to when feeling stressed, sluggish, or weighed down.

Rebounding can also be a spiritual practice. When we move rhythmically, up and down, we enter a meditative flow. Breath deepens, tension dissolves, and the mind quiets. For some, the sensation of bouncing feels like rising and falling with the pulse of life itself. It’s a way to reconnect with vitality, joy, and the wisdom of the body in motion.

I personally will use my rebounding sessions to 'chat with the cells of my body' ..... reassuring them that every single one is renewing with health and vitality!

How to Begin Gently and Safely

I encourage you to explore on You Tube the different videos demonstrating rebounding, find one that feels right for you.

You don’t need to bounce high or fast to reap the benefits—gentle is the key. You can start by simply walking on it.

Here’s how to get started:

Start small: Begin with 3–5 minutes a day and build up gradually to 15–20 minutes.
Keep it gentle: Soft “health bounces” (where your feet stay in contact with the trampoline) are highly effective.
Hold on if needed: Many rebounders come with a stability bar for added balance and safety.
Make it joyful: Put on music, practice deep breathing, or even close your eyes for a meditative bounce.
Consistency counts: Daily or near-daily practice brings the best results, even if it’s just a few minutes.

So go ahead: get that rebounder out the garage, dust it down and step onto it, take a breath, and begin to bounce. Feel how your body thanks you with energy, how your mind clears, and how your spirit lightens. This is a Contented Crone’s way of bouncing back—not just to health, but to joy.

Maddie