With over 100 types of arthritis, one out of every seven Americans suffers from the disease, according to the University of Maryland Medical Center. Arthritis, characterized by inflammation of a joint or joints in your body, produces pain, stiffness and swelling. During the disease, your cartilage breaks down; leaving you with bone rubbing against bone. Participating in simple activities such as walking can cause discomfort. Zumba, pronounced zoo-bah is a dance fitness program developed by Beto Perez. International music combined with multi-cultural dance moves are blended together to create a 40 to 60 minute cardio workout. Worldwide, 20,000 instructors in 75 different countries teach Zumba as of 2010.
Risk Factors and Causes of Arthritis
Risk factors for arthritis include being overweight, joint or bone injury, bacterial, viral or fungal infection of the joint, and repeated or overuse of your joints. A 2005 British study found walking and muscle-strengthening exercises provided a safe way to reduce pain and disability for arthritis sufferers.
Zumba and Arthritis
Because Zumba is primarily dance, the exercise is considered a mind/body activity. You concentrate on your movements instead of your arthritis pain. Steffany Haaz, a public health scientist with John Hopkins Arthritis Center, says dancing helps keep people interested in exercise. Zumba, and other dance-related workouts promote mobility and improvements in pain. Furthermore, according to a Laval University study on rheumatoid arthritis, sufferers who engaged in dance experienced decreases in depression, anxiety, fatigue and tension.
Benefits of Zumba
Zumba is a total-body workout that incorporates interval training into its dance routines. Therefore, you tone muscles, sculpt your body, lose weight and relieve stress while burning 400 to 500 calories per 45-minute session. Because Zumba is weight-bearing, you strengthen your bones and increase your balance and agility. Participants report that Zumba class is fun, which underscores the "stick with it" factor for those who become bored with other exercise routines and quit going to the gym.
Tips For Beginners
Consider executing the dance moves at a much slower pace. Let your instructor know you have an arthritic condition so she will be able to provide you with alternative movements. Modify your movements when the instruction calls for repetitive motions and always consult your physician or health care provide when attempting new activities. Wear a court shoe, aerobic or dance fitness sneaker to ensure safety and more fluidity in your movements.
References
- University of Mayrland Medical Center: Arthritis - Overview
- Harvard Health Publications Harvard Medical School: Does exercise contribute to arthritis? Research says no
- Shape: Try This Trend? What to Know About the Zumba Workout
- "American Journal of Physical and Rehabilitation"; Dance-based Exercise Program in Rheumatoid Arthritis; L Nureau, et al.; March/Apr. 1997
- The Telegraph: Zumba your troubles away
- Arthritis Today: Keep Fit to a New Beat
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