Of course, always check with your doctor to discuss the activity you want to do, and go over any questions or concerns, specific to the join issues you are dealing with; but many people are finding out exercise is key to keeping them moving!
Exercise helps your joints by:
· Strengthening muscles around the joints
· Helping to maintain bone strength
· Helping to control weight
ZUMBA fitness is a great to include in your exercise plan because it includes moves that help to improve range of motion (raising your arms, rolling your shoulders, rotating your hips). Zumba fitness is also aerobic exercise, which helps build endurance, heart health, and overall fitness. It also helps to control weight—extra weight can be very hard on joints. Remember, adjust each Zumba routine to how strong you’re feeling that particular class. Even low-impact routines have wonderful healthy benefits for the body and brain!
To Protect Your Joints In Class
· Start slowly---participate in the warm-up, and ease your joints into the movements; especially if you haven’t been very active in a while. Pushing yourself too hard can overwork muscles and aggravate joint pain. Zumba instructors encourage you to always, “go at your own pace.”
· Apply heat (a warm towel, a hot shower, a heating pad, a hot water bottle) and/or a sports rub (Tiger Balm, Ben Gay, Icy Hot) to the joints you'll be working before you exercise. Heat will help to relax your joints and muscles, and relieve any pain.
· Continue your workout at a pace that feels comfortable for you. If you notice any pain, take a break, keep moving to avoid a sudden drop in blood pressure and heart rate, but slow way down. Sharp pain could mean an injury. Take a break, too, if you notice any swelling or redness in your joints.
Little by little, you’ll be able to increase intensity as you notice improvement in your joints, strength, and stamina. Know that by choosing to exercise, you are working to free yourself from joint and muscle aches and pains!