From strength training to hiking, Mel B stays active by doing a variety of workouts. And now, Scary Spice has added another workout to her fitness favourites: Zumba.
‘I was first introduced to Zumba properly a few years ago when I worked with them on a couple of videos,’ the 'I Want You Back' singer told Good Housekeeping. ‘I absolutely loved it and got completely hooked.'
For Mel, Zumba is a chance to have fun, see her friends and let go, without feeling the need to take exercise too seriously.
'It was just the whole spirit of Zumba,’ she said. ‘[It's] so free and liberating. You can do the moves [and] add in your own spice. There’s something really fun about dancing with a group of other people, all making the same moves... and creating this energy together – it’s totally infectious.’
This sense of freedom means she doesn't see Zumba as a chore, or even perceive it as a conventional workout.
'A sense of fun and a devil-may-care attitude... makes you keep coming back. You’re not dreading it at all thinking: “Oh no, I haven’t been to the gym. I need to go...”,' she continued. 'You’re thinking: “Great! I’m going to see my ladies tonight!”’
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She finds Zumba uplifting
Its mood-enhancing effects are a big part of Zumba's appeal for Mel.
‘Zumba makes you happy because you can’t help laughing, especially if you make a wrong move,’ Mel told GH. 'In terms of mental health, it floods your body with endorphins and that makes you feel great.’
The science agrees, as a 2021 meta-analysis of 28 randomised controlled trials involving 2,249 adults found that dance interventions were associated with reductions in symptoms of depression, stress and anxiety. Meanwhile, an eight-week study of Zumba in inactive women found improvements in quality-of-life measures like emotional wellbeing and energy.
Zumba makes her fitter and stronger
Aside from the social aspect, Mel loves that Zumba provides a serious workout.
‘It definitely ups your heart rate, tones you up and it’s great for flexibility, which we all need,' she said.
It's true – the dance style has been shown to deliver cardiovascular benefits, as a 2021 systematic review found that Zumba was associated with an improvement in VO2 max, a measure of how much oxygen your body can use when you're exercising at max effort.
There are several different types to choose from: Zumba Toning, Zumba Step and Zumba Gold.
According to the Zumba website, 'Zumba Toning focuses on strength training using lightweight toning sticks'.
Zumba Step is a combination of Zumba and step aerobics that targets lower-body muscles including your glutes, legs and core, while Zumba Gold is designed for older adults or those with mobility issues.
'The class is slower-paced and focuses on balance, coordination, and flexibility,' says the website.
She recommends it for its cognitive benefits
'There are many articles published in the last two years about how [dance] can help patients with Alzheimer's disease in slowing down the progression of the disease,' she said during a panel at SXSW London.
Dance-based exercise can indeed support cognitive health, as a 2023 systematic review of 29 studies on dance found it led to significant improvements in memory and balance, and reductions in depression in older adults with mild cognitive impairment, Alzheimer’s disease or dementia.
Ultimately, it keeps her moving
'We sit down for work, we sit down and eat, we sit down and watch TV,' she continued at SXSW.
Zumba helps her counteract that sedentary lifestyle and stay active.
'I do Zumba whenever I get the chance. I know the moves and I’ll just sometimes break into a little routine – I just like to keep moving,' she told GH.
She says Zumba is easy to work into your routine at any age, as the moves are easy to pick up.
‘As we get older, we need to keep moving,’ she added, ‘and it’s not hard but it does get your blood pumping – and you’ll definitely notice the difference in your fitness levels in a matter of weeks.'
At SXSW, she also pointed out how accessible it was.
'You will find Zumba classes in high-end gyms, for sure, but you will find Zumba classes in churches, community halls and as part of after-school activities.'
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Kate puts together fitness content that covers functional and strength training, cardio, workout challenges, interviews and news. She's often doing gym laundry or listening to music.
