Powerful and Fun – The Benefits of Zumba for Seniors

Zumba has become an amazingly successful fitness craze, one that is getting old and young up and moving once again. There is also an increasing interest in the benefits of Zumba for seniors.

And, why not? Exercise is critical for health, especially as people age, and it doesn’t have to be boring.

What is Zumba?

For anyone unfamiliar, Zumba is a workout program that was developed in the 1990s. It is dance-based, relying on Latin American dance techniques and music.

There are often taglines like ‘ditch the workout, join the party’.

The emphasis then, is obvious. Zumba offers a fun way to exercise. The idea is a powerful one. After all, many people don’t enjoy exercise and do it simply because they need to.

Zumba can also be a decent workout. It relies on interval training techniques, along with some aspects of resistance training. The combination makes it a very good way to stay fit.

Zumba’s Popularity

Zumba doesn’t seem to be as popular as it once was. It’s not as new and exciting as it was back in 2010 or so. Plus, there are plenty of other fitness programs, including some that are dance-based.

Still, in 2018, there were more than 15 million Zumba participants throughout the world, with classes in more than 180 countries. Clearly Zumba isn’t going anywhere soon.

This isn’t surprising either, as Zumba has many advantages.

The Benefits of Zumba for Seniors

#1 The Exercise

Let’s start with the most obvious. Zumba is a way of being active. It’s like any other exercise class in this sense.

For the most part, how much seniors get out of Zumba is based on how much they put in. It’s easy to tailor the effort level to the senior’s ability and the amount of exercise that they’re looking for.

#2 Improved Mental Health

We can’t talk about the benefits of Zumba for seniors without highlighting the mental health side of it too.

First of all, any type of exercise is good for your mental health. In fact, regular exercise has been linked to:

• Improved self-esteem
• Better cognitive function
• Decreased social withdrawal
• Better blood flow to the brain
• Decreased anxiety and depression
• Improved mood

Exercise is also a good coping mechanism for anyone with mental health challenges. It’s a way to put your attention in your body for a while, rather than your mind (and is a much healthier approach than many other coping mechanisms).

Plus, Zumba isn’t just any type of exercise program. It’s a dance-based program. Music is also powerful for mental health. That’s why music therapy and music activities for seniors are so popular.

#3 Zumba Can Be Social

Zumba is generally conducted as an exercise class.

This gives you the chance to engage with other class members before, during, and after the class. It’s also nice to simply be doing something with other people.

The approach is particularly important for seniors, as isolation is a common problem. In-person classes are difficult right now due to the coronavirus, but there are online classes and these still have some social elements.

Zumba is also more inclusive than many other exercise programs. This can help to make participants more comfortable and more willing to give it a go.

#4 Zumba is Flexible

There are multiple types of Zumba now, each with their own style. These make it easy to find a class that suits your needs. The main options include:

• Zumba – The original version of the class. Includes cardio, balance, flexibility, and muscle conditioning. A mix of low-intensity and high-intensity moves that follows an interval approach.
• Zumba Step – Follows a step aerobics style using Zumba music and dance. May be easier for some people to follow than regular Zumba.
• Zumba Toning – Focuses on muscle toning by using added weights (either Zumba Toning Sticks or regular light weights).
• Aqua Zumba – Similar idea to Zumba, but in the water instead. Can be the ideal choice for people with joint pain. The resistance from the water is important for muscle toning too.
• Zumba Sentao – This class focuses on strength and resistance, where participants are using a chair as a ‘dance partner’.
• Zumba Gold – This variation is designed for seniors. It aims to make the exercises easier to follow and lower in intensity.
• Zumba Gold-Toning – This has the same toning focus as Zumba Toning, but also targets older adults.
• Zumba Kids – Focuses on kids aged from 7 to 11 years old. The classes include games and cultural education as well.
• Zumba Kids Jr. – Designed for children aged from 4 to 6.
• Zumbini – This version is a little different, as it is a program that combines dance, music, and education. It’s designed for parents and their 0 to 4 year olds.
• Zumba In The Circuit – A circuit training focused Zumba class

#5 Zumba is Fun

Zumba is designed to be fun. Seriously. It’s sometimes called fitnesstainment.

There’s a strong emphasis on enjoying yourself throughout the class. This means that there shouldn’t be an instructor yelling at you to try harder. Because you’re focusing on enjoying yourself and feeling more confident, the classes aren’t stressful.

There’s also less of an interest in results. This means that seniors don’t need to watch the scales. They can just focus on Zumba as a social occasion, one that happens to be healthy too.

#6 You’re Exercising Your Mind Too

Zumba isn’t a repetitive exercise class that you can tune out to. There can be around 15 songs in a single class, each with its own moves.

This is one of the biggest benefits of Zumba for seniors. Keeping the mind active can help with cognition and may even reduce the risk of cognitive decline.

While there are many exercise programs out there, there aren’t that many that engage your mind in the way that Zumba does.

And, of course, Zumba isn’t your only option. You could look at other dance fitness DVDs too, like the one from Body Groove.

#7 It’s Stress Relieving

The combination of exercise and dance makes Zumba a potent way to combat stress. You’ll often get a rush of endorphins, making you feel better.

The amount you need to concentrate on the steps helps as well – there’s little time to focus on your emotions or problems when you need to keep up with the class.

#8 Zumba Doesn’t Stagnate

You’re not doing the same exercises week after week with Zumba. New music and choreography is incorporated into the program monthly. You’ll probably enjoy some tracks more than others, but at least you’ll never be bored.

Disadvantages of Zumba

#1 It Can Be Confusing

Zumba is fast-paced and teaches participants the steps as they go. This approach can be overwhelming, as there’s a lot to learn at once.

The classes may be particularly problematic for seniors who struggle with dancing and rhythm anyway. While it doesn’t matter if you get the steps wrong or change them to meet your needs, you might find the classes less enjoyable if you’re struggling to keep up.

#2 Zumba Instructors Need to be Licensed

Zumba’s model means that only licensed Zumba Instructors are meant to teach classes. While it shouldn’t be too difficult to find one, this pattern means that your local senior center staff member mightn’t be able to teach classes.

There may also be some rules around how Zumba Instructors teach. This could limit their ability to combine Zumba moves with other types of exercises.

#3 Regular Zumba is Intense

The intensity of Zumba won’t work for everyone. This is particularly true for the regular classes, where the past is fast and there are a lot of moves.

Some of the other variations of Zumba are easier to get into, including Zumba Gold. But, it might be more difficult to find some of these classes locally compared to a regular Zumba class.

#4 Zumba The Most Powerful Exercise Choice

Zumba is fun and accessible. It’s not as stressful as many other exercise classes, which makes it a fantastic choice. But, it’s also not your most powerful option.

You would certainly get more toned and strong from an exercise class that focused on pushing you to your limits, rather than one that uses fun as the main goal.

Whether this is a problem depends on what you’re looking for. Most of the benefits of Zumba for seniors relate to fun, after all, and exercising regularly is good for health. In that sense, it doesn’t matter whether Zumba is the ideal form of exercise or not. If the style gets you up and moving, then it’s worth it.

Making Zumba Perfect for Seniors

While Zumba has its disadvantages, it is also a flexible program. This means that seniors can still participate, even if they have joint problems or limited mobility.

Thankfully, there are solutions.

First, if a Zumba class is targeted at seniors, the instructor will often adapt the moves so that they’re not a strain. Many instructors will give multiple versions of a move to suit different impact levels.

Second, you can adapt the exercises yourself. Just follow along to a regular Zumba video or class – and listen to your body. There’s nothing wrong with doing low impact versions of some moves or even making up your own.

Then there’s Zumba Gold.

This program was introduced by the creators of Zumba, with seniors in mind. Zumba Gold follows the same general concept as Zumba, but at a lower intensity. The impact on the body (particularly the joints) is lower as well, making it ideal for seniors.

The video below is one example.

However, you’ll need to experiment to find the right fit for you. While many seniors love Zumba Gold, others mention that it is too basic and they prefer regular Zumba classes. After all, you can always make your own modifications if a particular move is too difficult.

Trying Zumba At Home

Zumba focuses on the class-based approach, but this isn’t your only option.

In fact, with the COVID-19 pandemic, going to a Zumba class might be a bad idea (depending on where you live). Thankfully, you can join in online instead.

There are a few options here. The first is to find a live class that is streamed online. Zumba currently offers most of its classes online.

You can check them out here. Some are live-streamed, while others are available on demand instead.

There are even weekly Zoom Zumba sessions, where instructors are setting up the classes themselves (like in Edgecumbe). Figuring out the technology always takes time, but the social connection of such classes makes them well worth the effort.

You can also buy DVDs or digital downloads of classes and stream them at home. For example, Zumba Gold Live It Up can be streamed through Prime Video.

This particular version seems best for seniors who struggle with mobility or are unfit, as fit seniors mention that regular classes are more enjoyable.

You can also find Zumba Fitness games for the Nintendo Wii, Xbox 360, and PlayStation 3.

Using a game system like this might sound strange, but it can be a surprisingly good fit. Many seniors are getting into games. Systems like Wii and PlayStation Move can be a good way to keep seniors active. Plus, they’re no longer the most recent products on the market, so they’re not too expensive to pick up.

Zumba for Latino Seniors

Zumba can be powerful for any age or ethnic group. But, it might be even more important for Latino seniors.

The Latin American style and music of Zumba makes it very familiar for Latino seniors. This can mean that the seniors feel more connected to the workout and it may have greater emotional meaning for them.

Some community centers also offer healthy versions of Latino seniors’ favorite traditional foods, following each workout. Quite often the friendships and bonds formed during class endure, which create a welcoming environment that seniors want to return to. Any form of exercise is useful if you can stick with it.

Language and cultural barriers are also common problems for promoting exercise among the Latino community. Zumba may help to bridge some of those gaps, especially when the programs are being hosted by Latino groups and target Latino seniors.

Latino Health Challenges

It’s also a fact that Latinos/as of all ages engage in the least amount of exercise compared to all other racial and ethnic groups. Work demands, child care and elder caregiving demands, and fear of walking in unsafe neighborhoods are all some of the important reasons why Latino seniors may shy away from physical activity.

Let’s face it, your average Latino senior didn’t grow up surrounded by gyms. They did exercise when they labored for work or at home.

Latinas are also more inclined to have osteoporosis and arthritis, both of which can benefit tremendously from light exercise. Yet with age, Latinos/as further lessen how much they participate in any form of exercise.

It’s one reason I champion Zumba. Across the country, when I’ve visited recreation centers, senior centers and other community centers that offered Zumba, it was the one program that was successful at getting Latinas of all ages moving.