Zumba and Pregnancy

According to "The New York Times," if the doctor says your pregnancy is progressing normally, you can continue Zumba if you danced before you were pregnant. You are not restricted to prenatal or pregnancy-focused fitness classes just because you are expecting. According to Boulder Women’s Care, an OB/GYN practice in Boulder, Colorado, you want to keep your heart rate lower than 150 beats per minute and watch for common signs of overexertion, like flushed skin or uterine contractions while dancing.

  1. Getting Fit

    • Zumba may be safe if you were an avid dancer before, but if you didn’t previously Zumba before you got pregnant, check with your doctor before you begin. Regular exercise during pregnancy can help you limit your weight gain, feel more energized and even get ready for labor. Inspiration to exercise can be hard to find, especially in later pregnancy, so signing up for a weekly class like Zumba can give you the motivation to workout.

    Talking Test

    • If you aren’t getting enough oxygen, your growing baby isn’t either. Between routines, chat up your neighbor about the weather to do the talking test. According to Boulder Women’s Care, you want to be able to talk comfortably while pregnant and exercising. You may have trouble singing along to the upbeat Zumba Fitness songs, but that is fine as long as you can talk.

    Risks

    • Falling is the biggest risk at Zumba for you and your child. Because Zumba tends to be a high-intensity workout, many moves require you to jump or turn. To minimize your risk, keep one foot on the floor at all times. Avoid using free weights so that your arms can help you with balance and catch you if you do fall. As your pregnancy progresses, avoid any core work your Zumba teacher may include in the routines. Zumba doesn’t usually involve a ton of core work or leaps, so it is actually safer for pregnancy than other forms of dance, like jazz.

    Aqua Zumba

    • Even if you have a more high-risk pregnancy, you may still be able to dance with Aqua Zumba. Aqua Zumba is lower impact than regular Zumba and also eliminates the risk of falling since you are in the pool. The Mayo Clinic recommends swimming for pregnancy, making Aqua Zumba a great pregnancy choice. Being surrounded by water doesn’t mean you can skimp on hydration however. Boulder Women’s Care recommends a minimum of 2 liters of water per day while pregnant.