Trade for prosperity

“Not only does Zumba improve your fitness but it’s also great for your mental wellbeing”

“Take things slowly at first, and never pretend to be an expert when in fact you’re just a beginner”

“Choose lightweight fabrics that allow you to move freely as well as anything made from cotton, mesh or lightweight wear that’s designed to absorb sweat”

Over 15 million people are taking a Zumba class around the world
(Zumba)

Zumba means ‘to move to the rhythm’

(BeAKid)

Exercise intensity of Zumba is superior to low-intensity aerobic exercise
(ScienceDirect)

Zumba: we’ve all heard of the name but how much do we really know about it? Quite a lot it seems; in fact, it’s one of the most popular fitness classes in the UK! The origins can be traced back to Colombia in the Nineties, when fitness instructor Alberto Perez accidentally left his aerobics music at home. Instead of cancelling the class, he used his own music collection, which included Latin tracks to lead the class. It has certainly moved on from then – in 2023 the global Zumba market size was valued at $73.23 billion, with it expecting to reach $149.2 billion by 2030. Perez, too, has certainly seen the benefits of being the founder, with his estimated worth believed to be $30 million, and with 1.4 million followers on one social media platform alone.

But what is Zumba if you’re not one of the people in the know? It’s a fitness routine with dance movements that build on each other, the first song tends to be slower to warm you up, with each successive track building in intensity and challenge before wrapping up with a cool down song. Music-wise, its roots are Latin American, with the four main rhythms being salsa, merengue, cumbia and reggaeton, with classes now including other styles such as bhangra, jive, hip hop disco and more. Typically you can expect to move your arms and legs simultaneously, with it being important in an ideal world that you don’t get out of time and always move rhythmically to the music. Designed so that pretty much everyone can take part, thanks to it being adaptable, it can be added to your weekly routine as often as you’d like, though one to three times a week is ideal if you want to do it regularly to allow time in your week for other types of workouts. Ready to give it a try? Here’s all you need to know about the many benefits that come with moving to the music.

 

LET’S GET PHYSICAL

First, there’s the benefits it does to your physical health, with an average 40 minute class burning roughly 369 calories. Want to lose body fat? Zumba’s good for that, too, keeping your heart rate elevated, engaging multiple muscle groups and even encouraging a high metabolic rate during and after the workout. Speaking of your heart, studies have shown that regular participation improves its health and reduces the risk of heart disease, as well as lowering blood pressure. It reduces your cholesterol levels, too, decreases pain severity, and improves your balance. Those with diabetes should also consider taking up this form of exercise, as it helps with blood sugar regulation. Well, if that doesn’t make you start up classes we’ve even some more benefits below.

 

GET IN THE MOOD

Not only does Zumba improve your fitness but it’s also great for your mental wellbeing. How? A combination of exercise and dance causes your brain to release endorphins such as serotonin, making you happier in the process. In fact, a study showed that before a Zumba workout 42 per cent of the class felt slightly or moderately happier, increasing to 95 per cent after they’d worked out. Stressed? Zumba again could be the answer, with research showing that their stress levels decreased after this workout. Anxiety and any feelings of depression are also reduced, with exercise and any other physical activity easing any symptoms. It’s also ideal for helping with clarity and focus, thanks to its synchronised movements to the rhythm of the music. Continuing with clarity, regular exercise such as Zumba improves your cognitive function, which includes better concentration, a sharper memory, faster learning and even a prolonged mental stamina. Feeling lonely? Don’t – at any exercise class you’ll get to know new people, with a recent study showing that 58 per cent respondents said that they’d made friends via fitness groups. It’s the perfect way to interact, thanks to Zumba fostering a sense of community and belonging, reducing feelings of isolation in the process.

 

Ready to move those feet to the dancing beat? Here’s some tips on getting started.

1 Consider whether you have a medical condition that can prevent you from joining in. Why? You may have some conditions that can prevent you from joining in, such as a history of ankle, knee or hip problems, severe joint pain from arthritis or osteoarthritis, certain cardiovascular issues, respiratory conditions such as asthma or emphysema, and pregnancy.

2 Take things slowly at first, and never pretend to be an expert when in fact you’re just a beginner. Speak to the instructor if this is your first class – unless it’s a different teacher they’ll see you’re new to the group anyway – and let them know if you’ve ever had any issues before, such as an injury in the past. This will allow them to explain how the class works, that there’s no pressure to pick up the choreography straight away, and they can also then tailor that particular class to suit a range of abilities and experiences.

3 Wear suitable clothing. Choose lightweight fabrics that allow you to move freely as well as anything made from cotton, mesh or lightweight wear that’s designed to absorb sweat. When it comes to shoes, this is also important. You can buy Zumba-specific shoes specifically designed to provide the support and stability thanks to their high level of traction, with their soles also made of a non-slip material that helps to keep you grounded as you move, reducing the risk of slips and falls.

4 Choose the right location. A proper fitness room or dance studio is the best place to join in on a class, as they are more likely to have proper flooring, such as hardwood floors with rubber underlay that support pivoting of the feet while helping to absorb shock. Try to avoid places with concrete or carpeted floors that could well lead to twisted ankles and knee strain.

5 Be prepared. Keep to the back of the room if you’re unsure, and simply follow the moves of the instructor – albeit slowly – as well as following the lead of the other members of your class. Be sure to also warm up before the session to avoid any injury, and bring a bottle of water to stay hydrated. Have a small snack an hour or so before you arrive and bring one for after the session as well – a banana, for example, is ideal: nutritious and rich in water and carbs, both of which have consistently been shown to help improve post-exercise recovery. Above all – enjoy it! Now off you go and find your nearest Zumba class – we promise you’ll enjoy every minute!