Kimberley Wyatt has revealed the intense rehearsal schedule she’s following ahead of the Pussycat Dolls’ PCD Forever Tour.
‘I’m in rehearsals at the minute, getting ready for the Pussycat Dolls’ PCD Forever Tour, so that’s eight to 10 hours of dancing every day,’ she told The Daily Mail.
Dance remains her favourite way to stay active.
‘I would say that dance…is probably my ultimate go-to. I run a dance academy as well. Jazz, street, ballet, I do love all of it,’ she said.
When she’s not preparing to perform on stage, however, Wyatt keeps her routine varied, incorporating everything from resistance training to team sports.
‘But normally, I love HIIT training [and] to sweat. I like to do a bit of lifting – it keeps my muscles supple and ready. I love to ride my bike around the canals.
‘I like playing football with the kids in the garden. Pretty much anything that keeps me moving,’ she added.
The singer and dancer also shared a clip on Instagram after a boxing and strength session.
Instagram | Kimberley Wyatt
Kimberley is training after a hip replacement
Wyatt also opened up about undergoing a hip replacement in 2024.
‘I’m so glad that I got it done,’ she said.
‘I feel like I’ve met this new little crowd of people that have had hip replacements, and we finally have somebody to talk to about it.
‘I was really happy to have Andy Murray, who’d had a hip replacement and went back to tennis and was still winning,’ she told The Daily Mail.
The operation inevitably changed how she moves, but Wyatt says it also allowed her to regain abilities she had lost.
‘Your mobility definitely changes. You’ve got something foreign in your body, but I’ve got my lease of life back. I can sleep at night. I can walk normally.
‘It’s crazy what happens to your body as you get older, but we just embrace it,’ she added.
4 benefits of dancing
Instagram | Kimberley Wyatt
1. It can improve cardiovascular fitness
Regular dancing can help improve heart, lung and blood vessel function, says Kunal Makwana, PT and founder of KMAK Fitness in the UK and US.
One study published in the American Journal of Preventive Medicine found that moderate-intensity dancing was associated with a lower risk of cardiovascular disease mortality.
2. It can support body composition
A systematic review published in PLOS One found that dance programmes were associated with improvements in body mass, BMI, waist circumference, body fat percentage and fat mass in people with overweight or obesity.
Compared with control groups, dance participants reduced fat mass by around 1.6kg and waist circumference by approximately 3cm, alongside a 2.2% greater reduction in body fat percentage.
3. It can improve balance and stability
The varied range of motion, changes of direction and single-leg movements involved in dance can improve body control, says Makwana.
One study published in Frontiers in Sports and Active Living found that dancers performed better than non-dancers in single-leg balance tests with both eyes open and closed.
4. It can improve coordination
Dance also challenges coordination and mobility.
Research involving middle-aged and older adults found that dance programmes improved postural control and physical function.
‘It also trains mental agility, as a dancer has the added mental workout of memorising choreography,’ Makwana explains.
How to return to exercise after an injury
When returning to exercise after an injury or operation, it’s important not to try to pick up exactly where you left off, says Makwana.
1. Ease back in gradually
Start with shorter, lower-intensity sessions and increase the duration and intensity over time.
2. Rebuild strength
Focus on the muscles around the affected area with controlled exercises.
‘In the case of a hip replacement, this could take the form of glute bridges, standing hip abduction exercises and resistance band movements,’ he says.
3. Pay attention to how your body responds
‘Any intense pain, swelling or worsening of movement is a sign that you’re overdoing your sessions. Cut back a little and ensure that you’re also giving enough time for your recovery,’ Makwana warns.
Pushing too hard too soon can set recovery back, so progression should be gradual and guided by how your body responds.
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