How Zumba improves balance, stability and bone strength

“The type of movements done in Zumba are the best way to maintain bone health,” says Diane L. Schneider, M.D., author of The Complete Book of Bone Health, and former professor of clinical medicine at the University of California at San Diego. “The weight-bearing nature of the marching, stomping and bouncing involved in Zumba increases the activity of the cells that maintain your bone density and promote bone formation over bone breakdown.” In fact, in a study published in the Journal of Family and Community Medicine, osteoporotic patients who did weightbearing exercise like Zumba twice a week for six months experienced a 30% improvement in a key marker of bone strength—nearly double the improvement seen with non-weightbearing exercises.

Zumba is also beneficial to people with osteoporosis because it strengthens the core muscles in the back and stomach. “Engaging the core muscles is so important for maintaining balance,” explains Dr. Schneider. “If you have better balance, you won’t fall, so you’re unlikely to break a bone.” Plus,

fans of Zumba say the dancing is joyful and fun, so they enjoy bonus benefits like increased energy, a sunnier mood and speedy fat burning—and it never feels like work.

To get the perks, follow Paramita’s lead and try Zumba or another dance fitness class twice a week. You can find classes in your area or search for Zumba routines on YouTube.

“At first, I was nervous and tentative,” shares Paramita. “But after a few weeks, I felt myself getting stronger and feeling more balanced”