How Trampolining Benefits Your Kids’ Cardiovascular Health

Bouncing Their Way to a Stronger Heart

Kids bouncing endlessly on your trampoline, laughing, shrieking, and somehow never running out of energy – just watching them makes you feel winded. Turns out, that boundless energy isn’t just childhood magic – it’s science! And that trampoline? It’s doing wonders for their heart: Trampolining improves cardiovascular health.

We all know cardio is crucial for adults, but it’s just as important for kids. Like any muscle, the heart needs exercise to stay strong. The problem? Kids today are spending more time sitting – at school, on screens, and in cars – than ever before. But getting your kids to exercise isn’t easy.

Enter… trampolining

A 2021 Sports Med Open study on trampolining and children noted that “increasing physical activity especially in children needs to become a priority” since poor cardiopulmonary function is associated with more death and disease.

Trampolining is a ridiculously fun way to give your kids’ cardiovascular system a workout without them even realizing it. It’s even been an Olympic sport for the last 25 years!

Jumping…a Heart-Healthy Habit

Trampolining is more than just chaotic bouncing – it’s an aerobic exercise that engages multiple muscle groups, increases heart rate, and improves circulation.

In fact, a NASA study published in the Journal of Applied Physiology found that activities involving repeated jumping significantly improve cardiovascular endurance.

They even showed that rebounding (a fancy term for jumping on a trampoline) is 68% more efficient than jogging. That means your child is getting a highly effective cardio workout with less strain on their joints compared to running.

Trampolining better than isometric exercise

Another study from the British Journal of Sports Medicine found those who did trampoline-based exercises showed improved heart rate variability and overall cardiovascular health compared to those who participated in more static physical activities.

Which means the dynamic movement of trampolining helps regulate heart function and endurance better than many other traditional exercises. Beyond the Heart – a whole body boost!

Trampolining has other benefits that’ll make any parent happy:

• Improved Lung Function: Jumping increases oxygen intake and improves overall respiratory efficiency.
• More Endurance: Regular bouncing helps kids build stamina, making them more active overall.
• Better Sleep: Studies suggest kids who engage in vigorous play sleep better – a major win for parents.
• Higher Coordination: The constant movement, balance adjustments, and spatial awareness involved in trampolining help fine-tune their motor skills.
• Stronger Core: Balancing on a trampoline engages abdominal and back muscles, which means better posture and core strength.
• Lower Impact, Higher Reward: Unlike running, which is tough on growing joints, trampolining provides a safe, cushioned bounce that lessens injury risk.

What to Look for in a Backyard Trampoline

If you’re convinced a trampoline is a great way to boost your kids’ cardio fitness, here are some factors to consider:

• Safety Enclosure: Trampolines should have an enclosed safety net to prevent falls.
• Sturdy Construction: A rust-resistant, heavy-duty steel frame for durability and stability.
• Spring vs. Springless: Although traditional spring trampolines let you bounce higher, springless designs are usually safer because they have fewer impact zones.
• Padding and Mat Quality: Thick, weather-resistant padding over springs and a UV-protected jumping mat for extra safety and longevity.
• Weight Capacity: Choose a trampoline with a high weight limit for multiple kids playing at once.
• Ground Anchors: If you live in a windy area, use anchors to keep the trampoline in one spot during storms. (My brother found his neighbor’s trampoline in his yard after Helene!)
• Shock Absorber System: Well-designed trampolines have a system to reduce joint impact, so jumping is safer and more comfortable.
• Size and Shape: Rectangular trampolines offer higher bounce – so great for aspiring gymnasts! Round ones are great for regular backyard fun.

Safety pointers to reduce trampoline injuries.

• Adult supervision at all times.
• A one-at-a-time rule can greatly reduce the risk of collisions and falls, since most trampoline injuries happen when multiple kids jump together.
• Make sure any springs are covered.
• Install a safety net around the trampoline perimeter.
• Set your trampoline on level ground.
• Avoid flips/somersaults.

Trampolining is awesome! But not for…

Trampolining is a great activity for most kids, but sometimes extra caution—or even avoidance—is necessary:

• Under 6 Years Old: The American Academy of Pediatrics (AAP) advises against trampolining for kids under six, because their developing bones and coordination make them more injury-prone.
• Kids with Pre-existing Joint Issues: Children with weak joints, hypermobility, or conditions like Ehlers-Danlos syndrome should consult a doctor before trampolining.
• Anyone with a History of Head, Neck, or Spine Injuries: Even with safety precautions, the risk of falls and awkward landings makes trampolining a risky choice for those with prior injuries.
• Children with Poor Balance/Coordination Disorders: Kids with conditions affecting their balance (like vertigo or certain neurological disorders) may be at higher risk for falls – use caution.

Will My Kid Actually Want to Do This? (Spoiler: Oh yeah!)

Jumping on a trampoline is pure, unfiltered fun. Unlike structured sports, which can sometimes feel like a chore to kids. Trampolining means no drills, no coaches – just play.

And because it’s social, once their friends get in on the action, they’ll be bouncing for hours. Plus, research from Pediatric Exercise Science suggests (the obvious idea) that children are more likely to engage in physical activity when they actually enjoy it. (Remember forced PE classes?) Which means play-based exercise (like trampolining) is one of the best ways to keep your kids moving – and healthy!

I’m guessing your biggest challenge will be getting them OFF the trampoline!

Trampoline Games to Keep Them Engaged

To make trampolining even more exciting, try mixing it up with some fun games:

• Popcorn: One person sits in the middle with their arms around their knees while others bounce around them, trying to make them “pop” open.
• Simon Says: Classic game, trampoline edition – “Simon says do a seat drop!”
• Dodgeball: Soft foam balls + trampoline = endless entertainment.
• Trampoline Basketball: Many trampolines even come with attached hoops for dunking fun.
• Follow the Leader: One person does a move, and the others must copy it exactly.

These games add variety and help improve coordination, balance, and teamwork. And you keep the cardio benefits rolling.

Ready to Jumpstart Their Heart Health?

Trampolining is an extremely fun way to improve your kids’ cardiovascular health. So if you’re thinking about adding a trampoline to your backyard, look for one that’s safe, sturdy, and built for years of fun.

And feel great knowing you’re building your kids’ heart health – one jump at a time!

Check out Swings-n-Things’ selection of high-quality trampolines to help your child stay active while having a total blast.