TEMPO.CO, Jakarta – Zumba can be an enjoyable alternative exercise. The movements in zumba exercise usually involve the entire body, from the head, shoulders, arms, hips, to the legs. If done regularly, there are various benefits of zumba exercise that you can get. Here are 9 benefits of zumba exercise.
1. Strengthening Muscles and Joints
The movements in zumba exercise, especially when combined with jumping or brisk walking, are beneficial for strengthening muscles, joints, and increasing stamina. This benefit will be more felt if zumba exercise is done at a fast pace.
2. Losing and Maintaining Weight
Zumba exercise is believed to help in losing weight faster. A study mentioned that zumba exercise done for 30 minutes each day can burn around 9.5 calories per minute. Therefore, if you want to lose weight quickly, it is worth trying zumba exercise. To achieve the ideal weight, do zumba exercise at least 3 times a week. However, don’t forget to balance it with a nutritious diet to maintain body health.
3. Controlling Blood Pressure
Research has revealed that doing zumba exercise for a period of 12 weeks is able to lower blood pressure and prevent high blood pressure or hypertension. The reason is that regular exercise will make the heart stronger. A stronger heart can pump more blood without requiring much effort. As a result, the pressure on the artery blood vessels decreases and the blood pressure drops.
4. Maintaining Heart Health
When doing zumba exercise, the heart rate increases and the body’s ability to use oxygen also rises. This benefit is what makes zumba exercise capable of improving heart health and reducing the risk of cardiovascular diseases.
5. Reducing Stress
Zumba exercise can be a solution to relieve stress. Busy activities and endless work sometimes make you feel tired and stressed. Exercise will help you release tension in muscles and mind, therefore reducing stress.
6. Increasing Pleasure Hormones
Exercise can signal the brain to encourage the body to produce pleasure hormones, such as endorphins, serotonin, and oxytocin. These happiness hormones can reduce the mental burden you have. A study even revealed that exercise can help alleviate symptoms of depression. In addition, tension in muscles and mind, as well as anger, are reported to subside after exercising, including zumba.
7. Improving Sleep Quality
If you have trouble sleeping soundly, try to regularly do zumba exercise. Research has shown that exercising for a minimum of 30 minutes a day, including zumba, is beneficial for making sleep more restful. The reason is that a tired and relaxed body after exercising becomes easier to fall asleep and sleep becomes more restful.
8. Reducing Pain
Zumba also reduces pain and joint problems. This effect will be more felt after practicing for 12 weeks or about three months regularly.
9. Becoming a Socializing Platform
Exercising in a group such as zumba exercise can also help you socialize with many people. You can also feel more motivated to exercise regularly because you are among people with similar interests.
Zumba exercise can be the right choice for those who are bored with cardio exercises. In addition, doing this exercise regularly can maintain body health as well as a means of having fun with various music choices.
Previously, Holywings Peduli held the Healthy Zumba Exercise, which took place at Dragon Manado on November 16, 2025. This activity was carried out in commemoration of the National Health Day, which fell on November 12. The theme of this year’s National Health Day is “Healthy Generation, Great Future” to strengthen the message that the health of young people is the foundation for building a productive nation in the future. This activity successfully attracted the enthusiasm of Manado residents from various backgrounds, especially residents of the South Wenang district.
Illustration of Zumba Activity
The energetic music made the participants look enthusiastic and relaxed at the same time. Zumba movements that are easy to follow as well as enjoyable were chosen so that anyone, both those who are used to exercising and beginners, can experience the fitness benefits without feeling burdened.
The Chief Commissioner of Holywings Group and Chair of the Holywings CSR Program, Andrew Susanto, stated that through the Healthy Zumba Exercise, his team invited the community, regardless of age, background, and fitness, to move together and feel that maintaining health can be easy and enjoyable. Andrew encourages the community to be physically active regularly, because physical activity helps maintain heart health, metabolism, and overall fitness. “Especially in the month dedicated to national health like this November, it’s our momentum together to ‘move together, be healthy together’,” he said.
One of the participants, Cynthia, said she was happy to participate in this healthy exercise. “I usually exercise alone at home, but joining zumba like this is much more fun and boosts my spirit. The music is great, the movements are also easy to follow. The body becomes more fit, and the mood becomes happier,” said the 32-year-old woman with a cheerful face.
Andrew hopes that this momentum will not only be a one-day activity, but will cultivate continuous good habits, in line with the spirit of National Health Day.
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