Did you turn 20 and think, welp, time to start focusing on building bone density? NO, of course not, we were thinking about the term paper we had to write, our next meal in the cafeteria...
Did you turn 20 and think, welp, time to start focusing on building bone density? NO, of course not, we were thinking about the term paper we had to write, our next meal in the cafeteria, the party we were going to attend, or how we were going to get money for another tank of gas. I do wish I knew then, what I know now. Like, as we get older, it’s SO important to focus on building up bone density. We don’t think of our bones unless they have a problem, but. Did you know that around 90 percent of peak bone mass is deposited by age 18 in females and age 20 in males. This makes our younger years the best time to focus one’s bone health...but none of us do.So what can we do now? Nutrition and exercise both prevent and slow the development of osteoporosis but one really easy and fun way to help build bone density is to Use a rebounder! There are a ton of rebounding health benefits that most of us don’t even know about, so in today’s blog post, I’ll teach you what bone density is and why it matters, what rebounding is and how to do it, and the rebounding benefits you can get from this simple exercise! Let’s get started.
Bones are the framework for our entire body. Bone tissue is living and it changes constantly, with fractions of old bone being removed and replaced by new bone. Bone cells called osteoblasts add new bone while old bone is removed by cells called osteoclasts.. Think of your bones as a bank account, where you make “deposits” and “withdrawals” of bone tissue. So, what does this mean for you at any age?In a young or healthy person, your body has a balanced ratio of forming bone and absorbing bone cells that aren’t usable anymore. But as we get older, that ratio starts to decrease—especially if you put your bones through strain or trauma—and we end up at higher risk for osteoporosis.Specifically, the part of your bone that you need to strengthen in order to build bone density is your cortical bone. It’s the dense, outermost surface of your bones that forms a protective layer around the internal cavities of your bones and keeps them safe from the impacts of the activity you do every day and over a lifetime.Why do I tell you all of this boring science? Well, because once you have low bone density, it’s more difficult to build, your muscle in turn declines, your oral health declines, and you’re more at risk for serious impacts when you fall or damage a bone. This is why so many older people have irrecoverable major health issues after falling—their bones and in turn bodies just cannot recover from the damage.  And if you are in your 40’s or older, like me, your bone density is already greatly on a decline.Clearly, improving your bone density is essential for having good health as you get older and for preventing falls from having devastating consequences later on. Luckily, there’s an easy at-home way to help improve your bone density by using a rebounder.
A rebounder is like a mini-trampoline, but way more suited to adults and exercise (plus safer!) Rebounders are smaller than trampolines and also have a firmer design that’s safer for bouncing. Aside from being a really fun way to exercise, rebounding is great for your health and is a simple way to burn a lot of calories and improve other areas of your health like bone density!My team at R3Bilt has vetted so many different types of rebounders to find one of the most effective, safest, and high-quality brands, so you can check that out here. My kids and I immediately gave away our low quality home rebounder once we tried this one. You will LOVE it.
There are lots of rebounding benefits, but since this blog post is specifically targeted towards teaching you how to improve your bone density as you get older, let’s focus on three major rebounding benefits!
As we get older, our bodies lose essential muscle and bone mass. This can lead to poor posture, weakness of your bones and muscles, and even osteoporosis, which is a huge problem among older adults, especially women after menopause. Rebounding helps prevent those losses by restoring your bone density and muscle mass! This type of exercise is fun and a really effective way to build up that essential bone density that will protect your health as you age.Did you know that when astronauts spend long periods of time in space, their muscle and bone mass declines from lack of use and gravity. NASA wanted to do something about it, so they compared the effects of jumping on a trampoline to running on a treadmill and found rebounding offered significant benefits to managing bone density even in astronauts.
Exercise is essential to good health, but some forms of exercise can actually harm your body when they are too high-impact or intensity. Rebounding is a really effective low-impact exercise. Compared to running, where your ankles, knees, hips, and back are exposed to impact and strain, jumping is a method of exercising that lets you have all of the benefits without the impact. The low impact activity of rebounding stimulates new bone production while keeping strain off joints and allowing for safe exercise.
When talking about protecting your bone health, weight loss has to come into play. Being overweight puts strain on your bones and impacts your overall health. Rebounding is a low-impact way to add that essential calorie-burning cardio exercise so you can lose weight. By just adding a minimum of 10 minutes a day you will more effectively lose weight, tone muscles throughout the body and improve circulation all while having the time of your life. One of the biggest rebounding benefits is that it’s fun—unlike other methods of losing weight and adding in cardio, this generally won’t cause joint pain, and it won’t get boring, which means you’re more likely to be consistent with it!Beyond these three huge benefits, rebounding can also help boost your immune system, improve your balance and posture, detoxify your lymphatic system, reduce cellulite, improve your cholesterol levels and even improve your sleep—crazy, right?
Improving your bone density is one of the best rebounding benefits, but there are a few other good strategies to try if you’re looking to have healthier bones (and who isn’t?)Adding Vitamin D, Calcium, and Vitamin K to your body helps boost bone density and improve your overall health. Not getting enough Vitamin K can decrease your bone density and increase your risk of fractures.  When you haven’t had enough calcium, your body takes calcium from your bones, and if this happens too often, your bones will break more easily. Vitamin D helps your body absorb calcium and supports your muscles to prevent falls, and when taken with vitamin K, it is absorbed more effectively into your bones and teeth. R3Bilt has a variety of vitamins that you can easily add to your routine for the most results!As you get older, it’s beyond important to focus on building your bone density. Using a rebounder at home is one of the easiest ways to do this! With so many rebounding benefits, it’s a no-brainer to add this powerful exercise to your routine. Since our bones are always changing, we need to keep them strong and healthy. With such a fun and low-impact exercise in your wheelhouse, you’ll be able to prevent bone density issues later in life AND help all of those other important areas of your health.So if you’re over the age of 40 like me, please take the time to invest in your bone health NOW! Whether that means changing your nutrition, adding a bone-friendly supplement, or purchasing a rebounder for your home or office! If you’re ready to invest in a rebounder, R3Bilt has a special promo code for our favorite from Jumpsport. As a special thank you, use code R3BILT for 15% off a 300 or 500 series rebounder. If you get one be sure to take a photo of you in action!
Vitamin KVitamin DCalcium Sources Wiseman, O. (16 October 2018). The importance of healthy bone density. A.Vogel. Retrieved July 24, 2020, from https://www.avogel.ca/blog/the-importance-of-healthy-bone-density/ HealthEssentials (20 August 2019). Do You Need Vitamin K Supplements for Your Bone Health? Retrieved July 24, 2020, from https://health.clevelandclinic.org/do-you-need-vitamin-k-supplements-for-your-bone-health/