6 min


‘HEALTH IS WEALTH’, is an apt proverb. Maintaining good health is the most essential aspect of our life. Fitness is the cornerstone to maintain good health. Health and fitness go hand in hand. To put it in simple words the term ‘fitness’ means to take care of our body. A happy mind and fit body help you to maintain the energy to achieve success. To stay fit the best way is to do workouts every day. ‘Zumba dance’ is one of the best ways to stay fit. This article highlights it.


Colombian person named Alberto Beto Perez in 1990 introduced Zumba which is a fitness program. He was a dance choreographer and aerobics instructor.


One day Perez forgot to bring his regular music to the aerobic class, he happened to have music cassette tapes of Latin dance music.  In 2001, Perez joined Alberto Perlman and Alberto Aghion, these three trios released a fitness series video which had a marvelous response amongst people.


Zumba is a powerful dance fitness form. It’s loaded with fun and helps lose weight easily. The music and dance elevate and changes our mood. They are stress-busters. Turning your attention to dance, and away from the daily grind, is a great way to relieve stress. Studies show that this exercise is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function.


Beginners can start with 20 minutes thrice weekly, over the next few weeks trying to build up to 46 to 60 minutes a session at least three times weekly.

We can lose 600-1000 calories in one session , which is equal to whole body workout.


 In Zumba, you not only get aerobic benefits but anaerobic benefits too.

It helps to maintain a good cardiovascular and respiratory system.


  • Arms and leg coordination play a very important role in Zumba dance.
  • Your arms and legs generally move in different directions that require a good deal of coordination.
  • Repeated practice improves coordination and helps to feel more comfortable while moving the body.
  • While doing regular exercise, our body secretes the hormone endorphin. It triggers positive feelings throughout the body.

Zumba has introduced six different levels for each age group they are:


This type of Zumba is extremely beneficial for those with lower extremity injuries. People who need to practice low-impact exercise. The term aqua Zumba means practicing Zumba in swimming pools, in Latin words aqua Zumba means a dance that is performed in the swimming pools.


This type of Zumba includes older age group people. A modified version of the standard Zumba. This Zumba is designed for an older age group. It’s performed at a lower intensity loaded with lots of fun and music.


This type of Zumba is for kids between 7-11 years old. It’s designed for kids in Zumba to move along with games, dance, and songs. This makes the kids more engaged, playful and makes them fit.


This type includes an age group between is 4-6 years. The class is 45 minutes duration once a week. This makes the kids enjoy their aerobic with lots of fun.


This type of Zumba is with additional aerobic steps to increase the intensity of the workout and adds more strength to our legs with additional dance movements. People who loved practicing standard Zumba prefer this Zumba step as the next level of practice. Also, the repeated steps in this type add strength to our legs.


This type of Zumba includes the little Zumba lovers between 1-3 years old. The class is weekly once with 45 minutes duration. The little ones and their mothers are met to create a bond over the music and to engage in the aerobic. To clarify, this is less intensity just to make the little ones engaged in their aerobics along with their moms.



Zumba is the perfect workout to take if you want to get rid of all that stress you accumulate every day. While doing Zumba regularly, a hormone called endorphin is secreted, this is the happy hormone that keeps our mind happy. Further, dancing to the music makes us lose ourselves in the music and automatically relieves our stress. In addition, recent studies have proven that practicing Zumba regularly has been an excellent stress buster for people.


At a Zumba class, you’ll be able to meet and interact with interesting and fun people. You could go this type of workout at least two or three times a week and you’ll get to socialize and make a lot of new friends among your Zumba classmates. Doing Zumba with our friends speeds up the workout makes us feel more comfortable and lose weight faster.


Zumba is both a dance class and a fitness class. Aside from its health benefits, Zumba provides a workout for the whole body, from head to shoulders rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles. It does by songs that play around 145 beats per minute. Above all, the fast pace makes it feel natural to move around quickly. Further, this will set you on the path to true aerobic exercise.


Diabetes is a metabolic disorder. It is characterized by an increase in blood glucose level. In India, nearly 69.1 million people are affected by diabetes. Further, it holds the second-highest cases in the world next to China.

During normal exercise, our blood glucose level will be increased due to muscle metabolism in our body. In this aerobic blood glucose level is reduced as a result of insulin mechanism which is the best exercise for diabetic people. In addition, recent studies have proven that diabetics have reduced in diabetic people practicing this aerobic regularly.


Dysmenorrhoea is period cramps or period pain that occurs in women due to contraction of the uterus and imbalance in the hormone level. Most women have period cramps during menstruation. During severe cramps, they start consuming medications such as paracetamol, acetaminophen to relieve pain. Meanwhile, consuming medications unnecessarily is not the right way to stay healthy, it might affect our health badly in the future.

Various studies have proven that this aerobic practice reduces menstrual pain in nearly 60% of women. So it is extremely important for women to practice this aerobic regularly not only for weight loss and also to prevent period cramps.


Most women gain a lot of weight after their pregnancy. A new study was conducted on women after their post-pregnancy period, they did not perform any kind of exercise or workout before, they were asked to perform this fitness form thrice weekly, significant results of weight loss were seen. Moreover, it’s proved that this fitness form is best for women to reduce weight faster and to relieve their stress.


Parkinson’s disease is a progressive nervous system disorder that affects movements. patients affected with Parkinson’s have tremors (or shaking while doing any kind of activity), bradykinesia (slowing of movements), muscles become more stiff and rigid, slur speech, difficulty in writing.

This aerobic increases oxygen level in the brain, patients affected with Parkinson’s shown tremendous improvement after performing this fitness form regularly. Therefore, this is extremely beneficial for Parkinson’s patients.


Metabolic syndrome is a group of five conditions that are characterized by heart disease, increased blood pressure, diabetes, stroke, and other health problems. Moreover, it’s a cluster of conditions occurring together which increases the risk of cardiac problems. Studies have proven that this fitness form has shown excellent feasibility with a significant reduction in blood glucose level and triglyceride levels in the body.


The term postmenopausal women mean women do not have regular menstruation. This occurs due to many reasons age factor plays a major role, hormonal imbalance, etc. During this time bones start to become weak, calcium level in the blood decreases leading to hypocalcemia. This aerobic strengthens the legs and bone.


Fibromyalgia is a common chronic syndrome. Fatigue and tiredness are common characteristics. The common cause is due to physical stress, or severe kind of physical injury, psychological stress. This aerobic is an excellent mood booster. It releases endorphins. This keeps our minds happy and relieves stress. The tiredness or fatigue also reduces while practicing Zumba in the classes. Regular practice in the class with friends makes us do Zumba more cheerfully. This completely reduces tiredness from our bodies.


To conclude, as an alternative to regular exercise, Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity, improves muscle flexibility and strength. Regular workouts that feel a little hard to get, but Zumba is so enjoyable you actually feel coming back to class and do it regularly. It completely changes the idea of regular exercise or workout in the gym, makes us feel more comfortable, and to have a healthy routine.

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Dr Shalini S.G
I am a dental surgeon. I love travelling and listening to music and a passionate person in research and doing lots of presentation. My area of interest is pathology, diagnosis and forensics.