Trampoline Workout for Seniors: A Fun and Low-Impact Exercise in 2024

Author: Jump Star Trampolines   Date Posted:7 April 2024 

Age should never be a barrier to enjoying an active and fulfilling lifestyle, and as one of Australia's leading suppliers of trampolines and accessories, we are passionate about promoting the many benefits of trampolining for individuals of all ages, especially seniors. Embracing low-impact, fun, and engaging exercises, such as trampolining, can improve overall health and well-being, helping seniors to remain agile, energetic, and independent. In 2024, it's time to leap into the world of trampoline workouts for seniors and explore the fantastic ways this versatile exercise can enhance their quality of life.

In this comprehensive guide, we will delve into a variety of trampoline workouts specifically designed for senior citizens, focusing on their unique needs and preferences. These adaptable and low-impact exercises are specially crafted to build strength, balance, and flexibility while prioritising safety and enjoyment. As seniors engage in trampoline workouts, they will not only see improvements in their overall physical health but also benefit from boosted mood, social connection, and cognitive function.

Whether you are a senior looking to embark on a new fitness adventure or a family member eager to introduce your loved one to a fresh and exciting form of exercise, this is for you. Join us as we explore the fantastic world of trampoline workouts for seniors, demonstrating that age is merely a number and that exercise can be both accessible and enjoyable for everyone. Let's bounce into a healthier and happier lifestyle in 2024!

1. Gentle Bouncing: A Low-Impact Warm Up and Cardio Workout

Gentle bouncing serves as the perfect warm-up exercise and foundation for seniors beginning their trampoline workout journey. This low-impact activity is not only easy on the joints but also offers an effective way to boost cardiovascular health.

- Stand in the middle of the trampoline with your feet shoulder-width apart, knees slightly bent, and hold onto the safety handle or net if available for extra support.

- Begin bouncing gently, just lifting your heels off the mat; there's no need for big jumps or high-flying leaps.

- Keep your core engaged and maintain an upright posture to promote balance and stability.

- Continue gentle bouncing for 5 to 10 minutes to elevate your heart rate and warm up your body in preparation for other exercises in your workout routine.

2. Side-to-Side Shuffles: Enhance Balance and Coordination

Side-to-side shuffles target your legs and core muscles while improving coordination and balance, all crucial aspects of maintaining mobility and independence for seniors.

- Stand on one side of the trampoline, keeping your feet hip-width apart, with a slight bend in your knees.

- With a gentle bounce, shuffle sideways across the trampoline, moving one foot at a time.

- Once you've reached the other side of the trampoline, pause and then shuffle back in the opposite direction.

- Perform 3 sets of 5 to 10 traverses per side, resting for 30 seconds between sets.

3. Seated Leg Lifts: Strengthen Legs and Core

Seated leg lifts are an excellent low-impact exercise for seniors, focusing on building strength in both the legs and core muscles, which are essential for maintaining stability and preventing falls.

- Sit on the edge of the trampoline with your hands placed behind you for support, and keep your knees bent with your feet flat on the mat.

- Engage your core and lean back slightly, lifting both feet off the mat.

- Slowly extend your right leg out straight, hold the position for a moment, and then bend your knee to return to the starting position.

- Alternate legs, performing 10 to 12 repetitions on each side. Complete 3 sets, resting for 1 minute between each set.

4. Arm Circles: Improve Upper Body Strength and Flexibility

Arm circles provide a gentle yet effective workout for seniors to build and maintain upper body strength and flexibility, supporting daily tasks and overall functionality.

- Stand in the centre of the trampoline with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height.

- Perform small circles with your arms, rotating them forward for 30 seconds before reversing the direction and rotating them backward for another 30 seconds.

- Gradually increase the size of the circles, focusing on control and maintaining a steady pace.

- Aim for 3 sets of forward and backward rotations, resting for 30 seconds between each set.

5. Cooling Down and Stretching: Essential for Recovery and Flexibility

A proper cool down and stretching session is essential for seniors to help prevent injuries, maintain flexibility, and promote muscle recovery after a trampoline workout.

- Complete your trampoline workout with 3 to 5 minutes of gentle bouncing or walking around the trampoline to gradually lower your heart rate and relax your muscles.

- Step off the trampoline and engage in light static stretching, focusing on your major muscle groups (arms, chest, shoulders, legs, and core).

- Hold each stretch for 15 to 30 seconds, ensuring you don't feel any pain or excessive discomfort during the process.

- Consider incorporating some deep breathing exercises or meditation into your cooldown routine to enhance relaxation, stress relief, and mental well-being.


Trampoline workouts for seniors offer an engaging and accessible way for older adults to boost their fitness, increase independence, and improve overall quality of life in 2024. By incorporating a mix of gentle cardio, strength-building exercises, and balance and coordination activities, seniors can enjoy the numerous benefits of trampolining tailored to their unique needs.

Whether you're a senior embarking on a new exercise journey or a loved one seeking a fun and effective workout for elderly family members, consider exploring Jump Star Trampolines’ range of high-quality accessories and trampolines for sale in Australia to support a healthier and more active lifestyle. Empower seniors to embrace fitness, foster confidence, and live life to the fullest, one bounce at a time

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