Sometimes just getting out of bed and making it through the day with rheumatoid arthritis (RA) is all Tammy Rivera-Tubbs can manage. But at the urging of her rheumatologist who wanted her to be more active, she got up the nerve to try Zumba, a high-energy Latin dance fitness class.
“Everyone suggested swimming, but this sounded more fun,” says Rivera-Tubbs, 44, who was diagnosed with RA two years ago. The idea of an energetic dance class inspired her to move.
“My arthritis is better for me in some ways. It gives me something to look forward to, which gives me energy,” says Rivera-Tubbs, who writes a blog about living with rheumatoid arthritis. “I feel great because I focus on something that is positive instead of that my ankles or knees are hurting.”
Zumba is just one of the many specialized fitness dance programs gaining new followers, thanks in part to the exposure of exotic dance styles on television shows such as “Dancing with the Stars” and “So You Think You Can Dance.” The classes, including Bollywood, hip hop, belly dancing and even pole dancing, can help increase coordination, balance and cardiovascular levels, as long as they’re done with some modifications for people with arthritis.
Dancing also can help keep people interested in exercise, says Steffany Haaz, a dancer/choreographer turned public health scientist with the Johns Hopkins Arthritis Center in Baltimore. “Dance is a mind/body activity because you have to be engaged in what you’re doing. You can’t zone out or you will step on your toes or someone else’s toes,” says Haaz. “There are a lot of benefits to staying active in an engaging mind/body way, especially for people with arthritis.”
In several studies, for example, researchers at Laval University in Quebec followed people with rheumatoid arthritis who participated in dance-based exercise. They found improvement in mobility and joint pain, as well as positive changes in depression, anxiety, fatigue and tension.
Here’s a look at some of the more popular new dance fitness trends with tips from American Council on Exercise-certified personal trainer and fitness instructor, Jessica Matthews, on how to modify the classes if you have arthritis.
This Latin-inspired, salsa-type class features upbeat music and fast tempo. The motions include lots of hip action and shimmying. Look for Zumba Gold classes, which are geared toward beginners, people who may have some physical limitations, and older adults. If Zumba Gold isn’t an option, slow down the pace or motions in a regular Zumba class, but keep moving.
Checking with your doctor and/or physical therapist really is the safest and smartest thing to do before starting any new sport or exercise - even those designed for people with arthritis. These experts can provide the right insight on whether or not the particular exercise is good for you based on your specific case of arthritis, and they can provide tips on how to modify the exercise so you can keep moving - like doing partial squats with your back against a wall instead of full squats if you have knee issues.
Thanks for your comments.
The Editors
So I don't know if I should trade it for other type of exercise... that would be sad though as I love Zumba! but it's getting difficult to even go up and down the stairs... the pain is now almost all day long and it started only when I started dancing.
Thanks!
All the best,
The Editors
Hallo, I have been a supporter for the Arthritis Foundation for many years and need to ask about either Dance ,Tai Chi , yoga or a aquatics classes. I have been taking yoga for over 15 years but at this time the yoga is not working anymore because the pain is really getting to me. I have AO and had it for years but it is getting harder to do the regular yoga because the AO is now in my hands and even feet.
I live in Westminster OC and could go even to Long beach or any nearby city.My zip is 92683
Thank you very much.
Edith
Keep up the good work.
I have been taking two new dance classes to help with range of motion, balance and increased muscle strength. I am taking a Nia Movement class and Belly Dancing. I really enjoy the classes. I am having fun moving to the music, and I am noticing increased muscle strenth, range of motion and balance! I can't do everything that the other students can, but I just do what I can and laugh it off!
Dana Morningstar
Thanks!
Has anyone taken Tai Chi?
Sue O.
Anyone else get advice from a dr. as to whether they can do impact exercise, from walking to jogging to dance?
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