How does dancing improve cardiovascular health. What are the mental health benefits of dancing. Can dancing help with weight management. How does dancing enhance coordination and balance. Is dancing suitable for all age groups.

The Physical Advantages of Dancing: From Cardiovascular Health to Muscle Strength

Dancing is more than just a form of entertainment; it’s a powerful tool for improving overall health and fitness. This rhythmic activity offers a wide array of physical benefits that cater to people of all ages, shapes, and sizes. But how exactly does dancing contribute to our physical well-being?

Cardiovascular Health: Getting Your Heart Pumping to the Beat

One of the primary physical benefits of dancing is its positive impact on cardiovascular health. Regular dancing can significantly improve the condition of your heart and lungs. As you move to the rhythm, your heart rate increases, promoting better blood circulation throughout your body. This aerobic exercise helps strengthen your heart muscle, potentially reducing the risk of heart disease and improving overall endurance.

Can dancing be as effective as traditional cardio exercises? In many cases, yes. Depending on the style and intensity, dancing can provide a comparable cardiovascular workout to jogging or cycling. For instance, energetic styles like salsa, hip-hop, or Zumba can burn anywhere from 400 to 600 calories per hour, rivaling many other forms of cardio exercise.

Muscular Strength and Endurance: Building a Stronger You

Dancing isn’t just about moving your feet; it’s a full-body workout that engages multiple muscle groups simultaneously. From your core to your calves, dancing helps increase muscular strength and endurance. The constant movement and body control required in dance routines work to tone muscles and improve overall body composition.

How does dancing compare to weightlifting for muscle building? While dancing may not replace heavy resistance training, it offers a unique combination of strength and endurance training. Styles like ballet, which involve holding poses and performing controlled movements, can be particularly effective for building lean muscle mass and improving overall body strength.

Dancing for Weight Management: A Fun Alternative to Traditional Exercise

In the battle against the bulge, dancing emerges as a formidable ally. As an enjoyable form of physical activity, it can play a crucial role in weight management strategies. But how effective is dancing for weight loss compared to other forms of exercise?

Calorie Burning: Dancing Your Way to a Slimmer You

The number of calories burned while dancing varies depending on the style, intensity, and duration of the activity. However, most forms of dance provide an excellent calorie-burning workout. For example:

• Ballroom dancing: 200-300 calories per hour
• Ballet: 300-400 calories per hour
• Hip-hop or energetic contemporary dance: 400-600 calories per hour
• Zumba: Up to 600-800 calories per hour

These figures demonstrate that dancing can be as effective for calorie burning as many traditional forms of exercise. Moreover, because dancing is enjoyable for many people, they’re more likely to stick with it long-term, leading to sustained weight management benefits.

Metabolism Boost: Keep Burning Calories After the Music Stops

Dancing not only burns calories during the activity but can also boost your metabolism, helping you continue to burn calories even after you’ve stopped dancing. This effect, known as excess post-exercise oxygen consumption (EPOC) or afterburn, can last for several hours post-workout, contributing to ongoing calorie expenditure and supporting weight loss efforts.

The Mental Health Perks of Dancing: Boosting Mood and Cognitive Function

While the physical benefits of dancing are well-documented, its impact on mental health is equally impressive. From stress relief to improved cognitive function, dancing offers a holistic approach to mental wellness. But how exactly does shaking a leg contribute to a healthier mind?

Stress Relief: Dancing Away the Blues

One of the most immediate mental health benefits of dancing is stress relief. When you dance, your body releases endorphins – the body’s natural “feel-good” hormones. These chemicals help to reduce stress, alleviate anxiety, and promote an overall sense of well-being. Regular dance sessions can serve as an effective stress management tool, providing a fun and engaging way to unwind after a long day.

How does dancing compare to meditation for stress relief? While both activities can be effective, dancing offers the added benefit of physical exercise. The combination of rhythmic movement, music, and social interaction (in group dance classes) can provide a more holistic approach to stress relief for some individuals.

Cognitive Function: A Brain-Boosting Activity

Dancing isn’t just good for your body; it’s also a workout for your brain. Learning and remembering dance steps, coordinating movements with music, and adapting to changes in rhythm all require cognitive effort. This mental engagement can help improve memory, enhance problem-solving skills, and even potentially reduce the risk of cognitive decline as we age.

Research has shown that dancing, particularly styles that require learning new steps and patterns, may be more effective at improving cognitive function than many other forms of physical exercise. A study published in the New England Journal of Medicine found that dancing was associated with a 76% reduced risk of dementia among elderly participants, outperforming activities like reading, crossword puzzles, and playing musical instruments.

Enhancing Balance and Coordination: The Grace of Movement

One of the often-overlooked benefits of dancing is its profound impact on balance and coordination. As we age, maintaining these physical attributes becomes increasingly important for overall health and injury prevention. But how does dancing contribute to better balance and coordination?

Proprioception: Becoming More Aware of Your Body in Space

Dancing enhances proprioception – your body’s ability to sense its position in space. As you learn to move different parts of your body in coordination with music and other dancers, you develop a heightened awareness of your physical self. This improved body awareness translates to better balance and coordination in everyday life, reducing the risk of falls and injuries, especially in older adults.

How long does it take to see improvements in balance through dancing? While individual results may vary, many people report noticeable improvements in their balance and coordination within a few weeks of regular dance practice. However, consistent participation over several months can lead to more significant and lasting benefits.

Core Strength: The Foundation of Balance

Many dance styles, from ballet to hip-hop, require a strong core for proper form and execution of movements. As you engage in regular dance practice, your core muscles – including your abdominals, obliques, and lower back muscles – become stronger. This increased core strength provides a stable foundation for better balance and posture, both on and off the dance floor.

Social Benefits of Dancing: Building Connections Through Movement

Beyond its physical and mental health benefits, dancing offers a unique opportunity for social interaction and community building. In a world where digital connections often overshadow face-to-face interactions, dance provides a refreshing avenue for genuine human connection. But how exactly does dancing foster social bonds?

Partner Dancing: The Art of Non-Verbal Communication

Partner dances like ballroom, salsa, or swing require a high level of non-verbal communication and trust between dancers. As you learn to move in sync with a partner, you develop skills in reading body language, responding to subtle cues, and working collaboratively towards a common goal. These skills can translate into improved communication and teamwork in other areas of life.

Can partner dancing improve romantic relationships? Many couples find that taking dance classes together can enhance their relationship. The shared experience of learning something new, the physical closeness, and the need for cooperation and trust in dance can strengthen emotional bonds and improve communication between partners.

Group Classes: A Supportive Community

Participating in group dance classes provides an opportunity to meet new people who share similar interests. The supportive and often light-hearted atmosphere of dance classes can make it easier for introverted individuals to socialize and form new friendships. Regular attendance at dance classes or social dance events can lead to the development of a strong social network, providing a sense of belonging and community.

Dancing for All Ages: A Lifelong Journey of Movement

One of the most remarkable aspects of dance is its accessibility to people of all ages. From toddlers taking their first steps to seniors looking to stay active, dance offers benefits at every stage of life. But how does dancing benefit different age groups, and how can individuals adapt their dance practice as they age?

Children and Adolescents: Building a Foundation for Lifelong Health

For children and teenagers, dance can be an excellent way to develop physical literacy – the ability to move confidently and competently in a wide range of physical activities. Dance classes help young people improve their coordination, flexibility, and strength while also boosting self-confidence and social skills. Moreover, engaging in dance from a young age can instill a lifelong appreciation for physical activity and the arts.

How does dance compare to team sports for children’s development? While both offer valuable benefits, dance provides unique advantages. It allows for individual expression, promotes body awareness, and can be less competitive than team sports, making it an excellent option for children who may not thrive in highly competitive environments.

Adults: Maintaining Health and Vitality

For adults, dance offers a fun and engaging way to stay physically active amidst busy work and family schedules. It provides a full-body workout that can help combat the negative effects of sedentary lifestyles, such as poor posture and weakened core muscles. Additionally, the cognitive challenges of learning new dance steps can help keep the mind sharp and potentially reduce the risk of age-related cognitive decline.

Seniors: Staying Active and Connected

For older adults, dance can be a gentle yet effective form of exercise that helps maintain mobility, balance, and cognitive function. Social dance events for seniors provide opportunities for social interaction, potentially reducing feelings of isolation or loneliness. Many dance styles can be adapted to accommodate physical limitations, making it possible for seniors to continue enjoying the benefits of dance well into their golden years.

Choosing the Right Dance Style: Finding Your Rhythm

With so many dance styles available, choosing the right one can seem overwhelming. However, finding a dance style that resonates with you is key to enjoying the activity and reaping its full benefits. How can you determine which dance style is best suited to your interests, fitness level, and goals?

Assessing Your Fitness Goals

Different dance styles offer varying levels of physical intensity and focus on different aspects of fitness. For example:

• Cardiovascular fitness: Styles like Zumba, hip-hop, or high-energy ballroom dances can provide an excellent cardio workout.
• Strength and flexibility: Ballet and contemporary dance styles often focus on building strength and improving flexibility.
• Balance and coordination: Styles like tap dance or salsa can be particularly beneficial for enhancing balance and coordination.

Consider your primary fitness goals when selecting a dance style. If you’re looking for a high-intensity workout, you might lean towards more energetic styles, while those seeking to improve flexibility might prefer styles like ballet or yoga-dance fusion.

Cultural Interests and Musical Preferences

Your cultural interests and music preferences can play a significant role in choosing a dance style. If you’re drawn to Latin American culture and music, salsa or bachata might be appealing. If you enjoy classical music, ballet or ballroom dancing could be a good fit. Exploring dance styles that align with your cultural interests can enhance your enjoyment and motivation to continue dancing.

Social Factors

Consider whether you prefer partner dances or solo styles. If you enjoy social interaction, partner dances like swing or ballroom might be ideal. If you prefer expressing yourself individually, styles like contemporary or hip-hop could be more suitable. Some people also choose dance styles based on the social scene associated with them, such as the vibrant salsa community or the vintage appeal of swing dancing.

Try Before You Commit

Many dance studios offer introductory classes or trial periods. Take advantage of these opportunities to sample different dance styles before committing to a particular one. Remember, the best dance style for you is one that you enjoy and feel motivated to continue practicing regularly.

Getting Started with Dancing: Tips for Beginners

Embarking on your dance journey can be both exciting and intimidating. Whether you’re joining a dance class for the first time or exploring dance as a form of exercise, here are some tips to help you get started on the right foot.

Prioritize Safety

Before diving into any new physical activity, it’s important to consider your health and safety. Here are some key steps:

• Consult your doctor: If you have any pre-existing medical conditions, are over 40, or have been inactive for a long time, it’s wise to get a medical check-up before starting a dance program.
• Start slowly: Begin with beginner classes and gradually increase the intensity and duration of your dance sessions as your fitness improves.
• Warm up properly: Always start your dance sessions with a thorough warm-up to prepare your body for the activity and reduce the risk of injury.
• Stay hydrated: Drink plenty of water before, during, and after your dance sessions to maintain proper hydration.

Choose Appropriate Attire

Wearing the right clothing and footwear can enhance your dance experience and help prevent injuries:

• Comfortable, breathable clothing: Choose clothes that allow for a full range of motion without being too loose or restrictive.
• Appropriate footwear: Different dance styles may require specific types of shoes. For example, ballet requires soft ballet slippers, while tap dancing needs special tap shoes. For general dance fitness classes, a pair of supportive sneakers might suffice.
• Consider layers: Dance studios can vary in temperature, so wearing layers allows you to adjust your clothing as needed during class.

Embrace the Learning Process

Learning to dance takes time and patience. Here are some tips to help you stay motivated and enjoy the process:

• Be patient with yourself: Everyone starts as a beginner. Don’t get discouraged if you can’t master steps immediately.
• Focus on progress, not perfection: Celebrate small improvements and milestones in your dance journey.
• Practice regularly: Consistent practice, even for short periods, can lead to significant improvements over time.
• Don’t compare yourself to others: Everyone learns at their own pace. Focus on your own progress rather than comparing yourself to other dancers.

Explore Different Options

There are many ways to incorporate dance into your life:

• Group classes: Join a local dance studio or community center for structured lessons.
• Online tutorials: Many dance instructors offer online classes or tutorials, which can be a convenient way to practice at home.
• Social dance events: Look for local social dance events where you can practice your skills in a relaxed, social setting.
• Dance-based fitness classes: Many gyms offer dance-inspired fitness classes like Zumba or Jazzercise.

Remember, the key to enjoying dance and reaping its many benefits is to find a style and learning method that resonates with you. Don’t be afraid to try different classes or instructors until you find the right fit. With time and practice, you’ll not only improve your dance skills but also experience the numerous physical, mental, and social benefits that dance has to offer.

Dance – health benefits – Better Health Channel

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Summary

Read the full fact sheet

• Dancing can be a way to stay fit for people of all ages, shapes and sizes.
• Dancing can improve your muscle tone, strength, endurance and fitness.
• Dancing is a great way to meet new friends.
• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.

About dance

There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing.

Dance has always been a part of human culture, rituals and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity.

Dancing is an enjoyable way to be more physically active and stay fit.

Health benefits of dancing

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:

• improved condition of your heart and lungs
• increased muscular strength, endurance and motor fitness
• increased aerobic fitness
• improved muscle tone and strength
• weight management
• stronger bones and reduced risk of osteoporosis
• better coordination, agility and flexibility
• improved balance and spatial awareness
• increased physical confidence
• improved mental functioning
• improved general and psychological wellbeing
• greater self-confidence and self-esteem
• better social skills.

Getting started with dancing

You can dance in a group, with a partner, or on your own.

There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors.

The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, however many forms of dance do not need special equipment or footwear.

To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class.

Types of dance

There are many styles of dance to choose from, each with its own attractions. Popular styles of dancing include:

• Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
• Ballroom dancing – this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
• Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
• Hip-hop – performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.
• Jazz – a high-energy dance style involving kicks, leaps and turns to the beat of the music.
• Pole dancing – has become increasingly popular as a form of exercise. It involves dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.
• Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
• Square-dancing – a type of folk dancing where 4 couples dance in a square pattern, moving around each other and changing partners.
• Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer’s shoes touch the ground.

Choosing a dance style

When choosing a dance style, ask yourself questions such as:

• Do I want to dance to improve my fitness?
• Am I trying to improve my flexibility and coordination?
• Do I prefer fast dancing or slow dancing?
• Do I want to dance with a partner, or on my own?
• Do I want to join a group, or have private lessons?
• Will I enjoy competitions, or do I want to dance just for fun?

General tips for dancing

If you are thinking of taking up dancing, suggestions include:

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
• Wear layers of clothing that you can take off as your body warms up.
• Do warm-up activities before you begin a dance session.
• Drink plenty of water before, during and after dancing.
• Make sure you rest between dance sessions.
• Don’t push yourself too far or too fast, especially if you are a beginner.
• Wear professionally fitted shoes appropriate to your style of dance.
• Check with your dance instructor that you are holding the correct form.
• Sit and watch new dance moves first. Learning new moves increases your risk of injury, especially if you are already tired.
• Perform regular leg-strengthening exercises.
• Move as fluidly and gracefully as you can.
• Cool down after a dance session, including stretching.

Where to get help

• Your GP (doctor)
• Physiotherapist
• Victorian Square Dancing AssociationExternal Link Tel. 1800 643 277
• DanceSport VictoriaExternal Link – ballroom and competitive dancing
• Victorian Line Dance AssociationExternal Link
• Get Active VictoriaExternal Link
• Sports Medicine AustraliaExternal Link Tel. 1300 711 211

• Fong Yan A, Cobley S, Chan CL et al. 2018, ‘The effectiveness of dance interventions on physical health outcomes compared to other forms of physical activity: A systematic review and meta-analysis’External Link, Sports Medicine, no. 48, pp, 933–951.

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Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Reviewed on: 25-05-2022

9 Ways Dancing Is Good for Your Health

Dancing can be many things: An expression of art, a fun hobby, a representation of culture, and a great form of exercise.

“Dancing is the ultimate workout,” says Julie Granger, a Paris-based International Sports Sciences Association (ISSA) personal trainer and founder and creator of The Studio Paris and Ballerina Body Training. Not only does dancing involve engaging all of your muscles and limbs, it also gets your heart pumping. Plus, dancing can be a whole lot of fun.

A workout you can look forward to? Sign us up.

The style of dance you do will influence how intense of a workout it is, but pretty much any style of dance can be a workout. Granger, who is also a former professional ballerina, says choose a type of dance according to your favorite tunes. You can sign up for a class at your local gym or studio, take one virtually, or hit the town. “No matter which you choose, and even if it is just dancing at the club on Saturday night, you will get benefits,” she says.

So, what are the specific health benefits of busting a move? Some are the health benefits that come with any type of exercise; others are unique to dance.

Here are some research-backed ways dancing can improve your health.

1. Dance Boosts Cardiovascular Health

Like other aerobic exercise, dancing is great for improving cardiovascular function. A study published in 2016 in the American Journal of Preventive Medicine found that people who engaged in moderate-intensity dancing (defined in the study as enough to make you out of breath or sweaty) were 46 percent less likely to develop heart disease or die from it than nondancers over 10 years of follow-up, according to population-based survey data of adults ages 40 and up. In comparison, moderate-intensity walkers were just 25 percent less likely to suffer heart health issues.

The study also notes the social aspect of dancing, and the relaxation that comes with it (more on this below), could be partly responsible for its health benefits.

2. Dancing Builds Core Strength

Dance requires balance and helps build core strength, which helps promote good posture and prevent muscle injuries and back pain, according to Mayo Clinic.

Granger adds that this is particularly true for ballet. “In ballet, you train your body to stand still, often on one leg. This helps you train the deep muscles in your body, which you would not work otherwise,” she says. You are also engaging your abs, “which are an essential part to balancing,” she notes.

3. Dance Promotes Flexibility

In addition to building strength, many forms of dance stretch the limbs of the body, which improves flexibility, says Elizabeth C Gardner, MD, an orthopedic sports medicine surgeon at Yale Medicine and associate professor at Yale School of Medicine in New Haven, Connecticut. “Both of these (improved strength and flexibility) contribute to improved balance, which can help to avoid falls and reduce the risk of injury in other aspects of life,” she explains.

This is especially true for ballet dancers. “Ballet training involves a great deal of flexibility training. Flexibility means improved mobility, which means that any type of daily activity will be more enjoyable, whether you take yoga or you are trying to reach for the top cabinet in your kitchen,” says Granger.

4. Dance Can Help With Weight Loss

Dancing is also a form of both aerobic and anaerobic exercise, which is a great calorie burner, Dr. Gardner says. “Jumping and twirling movements are great aerobic training, while holding positions of squatting and balance positions can turn on the anaerobic energy system,” she explains.

In general, the more up-tempo the dance style, the more calories and energy will be burned.

Depending on the style of dance and your bodyweight, 30 minutes of dancing can burn between 90 and 252 calories, according to Harvard Medical School. This type of high-intensity calorie burning can help support weight loss if you’re trying to shed pounds. If you want to maximize calorie burn, Granger suggests taking a dance cardio class, designed to blast calories and improve physical fitness.

5. Dancing Is Good for Bone Health

“As a form of weight-bearing activity, unlike a stationary bike or swimming, dancing can help to maintain bone density,” says Gardner. Per the National Osteoporosis Foundation, high-impact and weight-bearing exercises, including some forms of dance, help you effectively maintain and even build new bone mass.

Some research suggests for older adults with osteoporosis, dancing can help reverse some of the damage of that chronic condition. Other research in children suggests that those who took ballet had better bone mineral content after a three-year period compared with children who didn’t do ballet.

6. Dancing May Help Prevent Memory Loss

Dance often requires learning moves and routines (choreography).

“There’s actually some very good evidence that social dancing can reduce the risk of cognitive decline as we get older,” says Carolyn Fredericks, MD, a neurologist at Yale Medicine, citing a study published in the New England Journal of Medicine involving 469 people over the age of 75. Out of all the physical activities, including walking, bicycling, stair climbing, swimming, and group exercise classes, dancing was the only activity associated with a lower risk of dementia.

“We always recommend that older adults seek out cardiovascular exercise and social engagement, and cognitive challenge — social dancing gets all three of these,” Dr. Fredericks says.

7. Dance Is Good for Mental Health

Research shows that dance can help decrease anxiety, increase self-esteem, and improve psychological well-being.

And certain types of dance have even been used as treatment for depression. Research published in 2019 in Frontiers in Psychology found that dance movement therapy (DMT) — defined by the American Dance Therapy Association as the psychotherapeutic use of movement to promote emotional, social, cognitive, and physical integration of the individual, for the purpose of improving health and well-being — was effective in treating depression.

8. Dance Can Help Bust Stress

If you’ve had a tough day, have you ever cranked up your favorite tunes and busted a move to blow off some steam? Any type of movement can help bust stress, according to Mayo Clinic. But dance may be particularly good for doing this.

Research published in The International Journal on the Biology of Stress, for example, found that DMT also impacted the cortisol awakening response, a marker of chronic stress, while high intensity aerobic activity did not.

9. Dance Can Help Us Feel More Socially Connected

Social connectedness and interaction is a really important part of mental and physical health. Much research shows that feeling lonely or socially isolated can have myriad negative health effects.

“Dancing is sharing, and when you take class surrounded by other people, you know you all have something in common. You are not here to compete, you are here to enjoy, and there is an amazing feeling that comes with that,” Granger says. “Go take a class, and feel the energy of the room.”

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Health benefits of dancing | RBC Style

Zdorovye

Shot from the movie Pulp Fiction

© kinopoisk

Author

Natalya Germanovich

August 08, 2021

We will tell you why dancing is sometimes more useful than regular fitness, and what effect dance exercises have on the body and psyche

We are all looking for ways to feel healthier, more energetic and happier. According to research by Japanese scientists, dancing is the most effective exercise that helps maintain not only physical but also psychological health. For eight years, experts have observed 1,000 women who practiced yoga, walking, rhythmic gymnastics and other sports. It turned out that 73% of those who practiced dancing specifically had the highest health scores compared to other participants in the study who chose other sports. [1

The main advantage of dancing is that people of any age and any build can do it. Tap or twerk – you can choose any dance rhythm. “Bonuses” from these classes can be felt already in the first week of classes.

How to choose a dance?

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In addition to aesthetic and musical criteria, physical activity should also be taken into account in dancing. On average, a person is able to burn 250-400 kcal per hour of training. But it depends on the intensity of the movements and the style of the dance. Step is one thing, in which the lower body is more actively involved, and acrobatic types, where all muscle groups work, are quite another.

How many calories are spent on dancing:

• pole dance — 800 kcal/hour [2]
• jazz-modern/jazz-funk — up to 600 kcal/hour — [3]
• breakdance — 650 kcal/hour [4]
• twerk — 480 kcal/hour [5]

Such intense exercise is suitable for healthy people who may have already had or already have experience in sports.

Beginners who still want to move actively are more suitable:

• classical ballet – 429kcal/hour [6]
• tap dance — 394 kcal/hour [7]
• latin dances — 343 kcal/hour [8]

Do not write off the classics. Waltz and foxtrot on average will help to spend 283 kcal / hour. This is an ideal load for people who have limitations associated with the state of the body.

In any case, both fast and slow movements lower the heart rate, burn calories and help improve the functioning of the body. [9]

A frame from the movie “Dirty Dancing”

© kinopoisk

What else is dancing good for?

The overall tone of the body increases

Dancing involves a large part of the body, so this hobby can easily replace routine cardio workouts. Since a sedentary lifestyle reduces the health of the cardiovascular system (according to WHO, a person should move at least 150-300 minutes a week, but more is better [10]), dancing helps reduce the risk of getting hypertension, as well as problems with the heart and blood vessels. [11]

More strength appears

Constant fatigue and drowsiness have a negative impact on the quality of life. According to a 2017 study, weekly dance classes make adults more energetic. And if you increase the load to 150 minutes a week, this will reduce the risk of insomnia. Physical fatigue contributes to rapid sleep. [12]

The brain begins to work better

Dancing stimulates several parts of the brain at once, because it makes you focus on the constant movement of the body in space and on memorizing dance patterns. First, this is how we develop coordination. Secondly, long-term memory and cognitive abilities are improved. Studies have confirmed that dancing helps the growth of “white matter”, which helps the brain perform these functions smoothly. [13]

Thirdly, it reduces the risk of dementia and Parkinson’s disease in old age. Dancing also helps develop new neural connections that are responsible for orientation in space and the executive functions of the brain: concentration, planning, cognitive inhibition, and any other decision-making activities. [14]

Mental and emotional well-being improves

Through dancing, the body produces “happy hormones” – serotonin and oxytocin. The first is formed due to physical activity, and the second is when we begin to feel that we are getting dance moves.

All these chemical processes, as well as music, rhythm, monotonous repetitions of movements, help to get rid of obsessive unpleasant thoughts, which often lead a person into a state of anxiety and increase the risk of depression. University of Hertfordshire psychology professor Peter Lovatt, in his book Dance psychology: the science of dance and dancers, claims that a person receives a charge of good mood while dancing, enough for a week. [15]

A still from the movie “Chicago”

© kinopoisk

Increases self-esteem and leaves the feeling of loneliness

Dancing is social entertainment. Starting classes, you get to know a large number of like-minded people. Regular training not only improves the physical and psychological state, but also helps a person to express himself, remove psychological blocks, and liberate himself. Sometimes, some people are the only way to throw out their emotions. Such a hobby, indeed, can strengthen self-esteem and help to believe in yourself. [16]

What is important to consider before starting to dance?

In dancing, as in any other sport, precautions must be taken to minimize the risk of injury.

• Before you start exercising, stretch to warm up your muscles.
• Drink water during and after exercise.
• Stop if you feel pain. Some types of dances are a heavy physical load that beginners are not always ready to cope with the first time. A five-minute break won’t make you a worse dancer, but it will help your body adjust to the stress.
• Give yourself time to cool down when you’re done. A ten-minute walk at a calm pace will help the muscles relax gradually.
• Previous injuries, illnesses, pregnancy – an occasion to once again consult a doctor before starting training.

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sport

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fitness

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psychology

health benefits of dancing and its effect on the human body

Contents

Imagine that you went to the doctor and at the end of the appointment this doctor wrote you the following prescription:

“Dancing”. No, not LFC. And not even walks before going to bed.

That’s dancing. Could it be? I know for sure that yes.

Two Wings of Health

Everyone is interested in how to keep youth, beauty and health longer – and there can be no beauty without health.

There are factors that are beyond our control, such as our genetics.

There are factors that depend in part – for example, climate and ecology. Of course, there are people who, in pursuit of health, move from St. Petersburg to the Crimea or Bulgaria, and this is great, but it is far from being so simple.

And finally, the factors that depend entirely on us – nutrition and movement. Two wings that carry you to beauty and health. Nutrition is a separate and long conversation. Today we are talking about movement. About the ancient, instinctive, beloved, beautiful, and yes – its healing version. About dancing.

Excuses

Dancing is medicine available to almost anyone who can move at all. So it’s hard to take excuses like:

• “I’m too old to dance”
• “I’m too sick to dance”
• “My baby is too small to dance”
• “I weigh too much, to dance”

Because you know what that sounds like? “I’m too old/I don’t feel well/my baby is too small/I weigh too much to be healthy.”

Instinctive need

Our body is wiser than us – the main thing is to hear this wisdom.

For example, if we always listened carefully to our body and its needs, we would never gain weight.

A child from five months old listens to music and reacts to it – with joyful emotions and attempts to move to the music. He still does not understand what he is doing, but he likes it.

Just like a child, so humanity dances from its infancy. Even people of primitive society danced. All peoples, all cultures have long ago originated traditional dances. They developed, changed, became the founders of new and new directions.

Our body wants to dance. Our emotions are too.

Dance relieved stress, expressed joy and sorrow, raised morale, worshiped higher powers, healed the body and soul – remember shamanic practices.

How dance heals

I’ll come a little from afar. In medicine, there is a very wise concept – a holistic approach. This approach, for example, professes osteopathy.

The holistic approach asserts: it is possible and necessary to treat the organism as a whole, since it, the organism, is one and indivisible. It has its own natural balance, which is called health.

Based on a holistic approach, we can say –

• A general massage is much better than a single zone massage.
• Healthy food is better than food supplements.
• And dancing is better than working out the biceps or abdominal muscles.

Let’s take a look at the many different effects dance has on your body.

• Increases the overall tone of the body, adding energy and vitality.
• Stretches and strengthens muscles, increasing their elasticity and performance.
• Strengthens the heart muscle, improves its condition.
• Strengthens blood vessels, reduces blood viscosity, thereby promoting better blood flow in all organs and systems.
• Improves range of motion in the joints, blood supply and nourishment of the articular surface.
• Develops and strengthens the respiratory system.
• Promotes the formation and maintenance of a beautiful posture, which has a beneficial effect on the spine, chest and, again, the respiratory system. And the developed reflex to keep the head up and the shoulders down is the prevention of headaches and the improvement of the blood supply to the brain.
• Activates and accelerates metabolism. Helps reduce excess weight.
• Improves coordination of movements by training the vestibular apparatus.
• Trains the small muscles and joints of the foot, strengthening the arch.
• Increases immunity and reduces the frequency of respiratory diseases, taking into account the strengthening of the respiratory system.
• Trains and improves motor memory by memorizing complex movements and ligaments.
• Increases endurance and performance.

Dance like a chocolate bar

What effect does dance have on the emotional spectrum?

When we listen to pleasant music, our body produces a large amount of endorphins – the hormone of joy. It is also produced from intense movement – this is the so-called “muscular joy”. We get it when we eat sweets, especially good chocolate.

Thus, dance gives us a double dose of endorphins – due to music and movement. Adds joyful emotions to the general rise, beautiful costumes, interaction with a partner in pair dances. Nice substitute for chocolate, right? And very useful.

If we are talking about emotional health, then dance:

• Adds positive emotions
• Improves attitude towards one’s body, towards oneself
• Pair and group dance trains social interactions
• Helps to relieve excessive stress
• Working through old psychological problems

Here we will dwell on the latter in more detail.

Pain in a wrapper

Remember how you feel when you experience some unpleasant emotion. Resentment, fear, grief. Absolutely, in addition to the reaction of the soul, there was a reaction of the body. You shuddered, froze, pulled your head into your shoulders, wrapped your arms around yourself, hunched over – right? Maybe this movement was strong, maybe a little noticeable. But it was. The muscles in your body have contracted.

It is interesting that this movement is always “closing” as it were. You closed yourself off from the outside world, which brought you some kind of trouble. At the same time, you seem to be trying to appear smaller. This is a deep, very ancient instinct, which is impossible to fight.

And at that moment a knot seemed to be tied on the muscle. A focus of tension, irritation, and possibly pain was formed. But we have already recalled the holistic approach: this muscle in the body is not alone, it is connected with other muscles, bones, the thinnest shells-fascia, internal organs.

Imagine a big bath towel. You put it on the table and straightened it perfectly. This is your body at rest. And now you have taken an arbitrary part of it – the corner, the middle, it doesn’t matter – and tied, say, a walnut into this part. The nut is small, the towel is large. But folds immediately ran all over the towel, right?

The nut in this case is the pain you experienced. She did not go anywhere, the towel reacted to her, helped to hide, and changed. But is the nut still inside? You have to untie the knot to pull it out and smooth the towel again.

At a session with a massage therapist or an osteopath, it is not uncommon to have an emotional reaction when working through such “knots”. Tears, a desire to tell something experienced, a moment of fear, followed by a deep warm relaxation. The wrapper was removed and the pain was gone. The same, old, wrapped pain.

Now, dancing can have the same effect. After all, they reveal your body. They turn their shoulders, raise their heads, lower their shoulders, bend their backs beautifully.