Is It Safe To Do Zumba During Pregnancy?

check_icon Research-backed

Image : Shutterstock


Regular exercise is a great way for a healthy pregnancy. To learn about the safety of Zumba during pregnancy, read the post.

There are different Zumba workouts, and most women with healthy pregnancies may participate in the ones with moderate intensity. Zumba provides several benefits and helps pregnant women stay in a good mood. It also helps relieve pain and discomfort from the body. However, you should consult a doctor before beginning any workout and remember to listen to your body.

Know the different types of Zumba, their benefits, and risk factors in detail.

Why Is It Important To Exercise During Pregnancy?

According to ancient wisdom, exercising can help women enjoy a safe pregnancy. Here are the following reasons that back this fitness theory:

  • Increases blood circulation in the body.
  • Promotes overall health and well-being.
  • Helps in increasing the oxygen supply to the organs.
  • Prevents depression.
  • Reduces pelvic congestion and cramping.
  • Helps prevent leg cramps and varicosities, which occur due to congestion of blood in the lower extremities.
  • Tones the muscles and prepares the body for childbirth.
  • Facilitates the speedy recovery of organ tone and placement after delivery.

What Is Zumba?

Zumba is a fitness programme that originates from Columbia and involves dancing to the Latin beats.

Why Is Zumba A Good Prenatal Workout?

Can you do Zumba while pregnant? The answer is Yes.Pregnant women can choose from a variety of safe pregnancy workouts like stretching, yoga, walking, swimming, etc. However, Zumba is increasingly becoming the most popular workout for pregnant women as the fun combination of sizzling dance moves, and the thumping Latino beats can lift your spirits and beat those pregnancy blues! What more, as you shake a leg, you can feel your baby moving with you too! Zumba and pregnancy can be a fun deal together.

Benefits Of Practicing Zumba During Pregnancy

A vigorous exercise can increase the production of endorphins in our body. The pituitary gland in the brain releases endorphins, a morphine-like substance that helps alleviate pain and induce feelings of euphoria and wellbeing. Dance workouts like Zumba can significantly boost the endorphin levels in the body.

Endorphins act as a natural painkiller. A surge of this chemical in the body can help a pregnant woman prepare better for a natural childbirth. It can also help women enjoy a short and smooth labor.

Different Types Of Zumba

The different variants of Zumba include traditional Zumba, Zumba Gold, Zumba Toning, Aqua Zumba, Zumbatomic and Zumba Marumba. You can talk to your instructor and find out the form that is perfect for you during pregnancy. Pregnant women prefer to opt for Aqua Zumba as it offers the high energy fun of classic Zumba but in refreshing cool waters. It helps condition the workout to make it low-impact and appropriate for pregnant women.

Is Zumba Safe For Pregnant Women?

American College of Obstetricians and Gynaecologists states that in the absence of contraindications healthy pregnant women can go ahead and regularly participate in physical activities of moderate-intensity. It also advises that pregnant women should not have a heart rate of more than 140 beats a minute during an exercise regimen. It also recommends a workout session of 30 minutes a day for expecting women. Since, Zumba meets both these criteria it is a safe prenatal exercise. Other factors that determine your safety while exercising during pregnancy are your age, the intensity of your exercise and your fitness level before pregnancy.

Points To Remember

  • Listen to your body. Opt for Zumba only if you are already into dancing or enjoy reasonable fitness.
  • If you have a history of health issues like diabetes, blood pressure or preterm labor, opt for Zumba only after consulting your medical practitioner.
  • One major negative of Zumba dancing is that the strenuous workout it offers can be a struggle during pregnancy. The amount of blood flow increases to 30-50% above normal during the vigorous workout.
  • Talk to your Zumba instructor about your pregnancy. Let him modify the moves to suit you. If you still can’t cope with the strenuous workout, relax! Your baby’s health is a top priority and your love for dancing can take a backseat for now.
  • Drink plenty of water before, during, and after the exercise to avoid dehydration.
  • If you are gasping for breath during the Zumba class, stop immediately. It indicates that your baby too may be finding it difficult to breathe.

Risk Factors

Seek immediate medical help if you feel any of the following symptoms of discomfort while Zumba dancing.

  • Increase in uterine contractions.
  • Unbearable pain or swelling, especially in the calf muscles.
  • Dizziness and chest pain.
  • Vaginal bleeding or fluid leakage.
  • Shortness of breath.
  • Headache.

Frequently Asked Questions

1. What exercises should be avoided during pregnancy?

Although exercising during pregnancy is safe, you should avoid a few. These are (1) (2):

  • Exercises that risk losing balance or falling down
  • Exercises that are done lying on the back
  • Contact sports, such as basketball or hockey
  • Hot yoga or hot Pilates
  • Scuba diving

2. What kind of exercise can a pregnant woman do?

Some exercises that are safe for pregnant women are (3):

  • Walking: It improves total body flexibility.
  • Swimming and water workouts: They strengthen the muscles. Water supports the weight of the body, reducing the risk of injury.
  • Stationary bicycling
  • Prenatal yoga and Pilates
  • Strength exercises

3. Can you jump during pregnancy?

No. Jumping during pregnancy may have adverse effects, so it is better to avoid it (4).

Exercise is essential during pregnancy because it increases blood circulation, tones muscles, and also facilitates faster recovery after delivery. Since Zumba is a form of exercise, it is safe for women with healthy pregnancies. Doctors suggest that moderate Zumba during pregnancy alleviates pain and promotes a feeling of joy and well-being. However, if you have diabetes or blood pressure, you may talk to your healthcare provider before starting Zumba. Remember to drink adequate water during the workout. Contact your doctor immediately if you experience shortness of breath, headache, or vaginal bleeding.


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
The following two tabs change content below.

Dr. Pamela Adhiambo Muga

Dr. Pamela Adhiambo Muga is a practicing obstetrician-gynecologist at the Nairobi Hospital and Willows Clinic for Women. She is registered with the Kenya Medical and Dental Practitioners Council and is a member of the Royal College of Obstetrician Gynecologists UK (MRCOG). A trainer in the Advanced Life Support courses run by the Kenya Red Cross (American Heart Association), Dr. Pamela... more

Ria Saha

Ria is a techie-turned-writer and writes articles on health, with special emphasis on nutrition. She did her B.Tech from West Bengal University of Technology and was previously associated with IBM as SAP ABAP technical consultant. She moved into freelance content writing in 2013 and worked for various websites including MomJunction, Brainpulse Technologies, and Emarketz India.