Dance has always been a part of human life – finding its way into culture, ritual and celebrations. As much as it is about recreation and creative self-expression, it is also an enjoyable way of being more physically active and staying fit.
Dancing can give you a great mind-body workout. Researchers have found that regular physical activity in general can help keep your body, including your brain, healthy as you age. Exercise increases the level of brain chemicals that encourage nerve cells to grow. And dancing that requires you to remember dance steps and sequences boosts brainpower by improving memory skills. A study of 11 physical activities that appeared in the ‘New England Journal of Medicine’ found that dancing was the only one that lowered dementia risk by a whopping 76 per cent.
Dancing can help people of all ages, shapes, and sizes stay fit. It could be a group activity or then you could dance solo. Weather has no bearing upon it and you could dance your way to fitness even when it is pouring outside. It doesn’t need expensive accessories, or spending too much money on the gear – you could dance in your track pants! Most dance forms allow you to wear anything that you are comfortable in while practicing them.
Choosing a dance style: To get started, simply choose a style you enjoy, or would like to try. If you don’t know what kind of dance you might like, the best thing to do is experiment. If you used to dance and are getting back into it, you can pick up where you left off. Some dance forms are more rigorous than others and you might want to check what suits your personality and body the best. When choosing a dance style, ask yourself questions like:
- Do I want to dance to improve my fitness?
- 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?
Popular styles of dance that would lead to fitness include
Bollywood dancing: Energetic, vibrant, fun and a mixture of numerous styles
Classical Indian: Spirited. Requires stamina, flexibility, strength and co-ordination
Ballet: This focuses on strength, technique and flexibility
Ballroom dancing: Involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
Belly dancing: This dance style is a fun way to exercise.
Hip-hop: This is performed mostly to hip-hop music; this urban dance style can involve breaking, popping, locking and free-styling.
Jazz: This is a high-energy dance style that involves kicks, leaps and turns to the beat of the music.
Salsa: Very popular and sensual, this dance style is a mixture of Caribbean, Latin American and African influences. You will need a partner.
Tap dancing: This 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.
If you take a class, give it some time before deciding if you wish to continue with it or try another. Try going with a friend and keep with it for at least a month. You can find dance classes at a dance school, dance studio or a health club.
Doing your own thing: If you’re afraid you have two left feet, embarrassed about dancing in public, or are short on time, you can do your own thing just by turning on some music and dancing around the house. You also can sweat to the music in your living room with dance videos. Just crank up the volume and shake a leg.
Things to remember: If you have a medical condition, are overweight and above 40 with very sedentary lifestyle see your doctor for a check-up.
- Do warm-up stretches or activities before you begin a dance session.
- Make sure you rest between dance sessions.
- Drink water before, during and after dancing.
- Don’t push yourself too far or too fast, especially if you are just starting out.
- Perform regular leg-strengthening exercises.
- Move as fluidly as you can. Jerky movements might lead to accidents & falls.
- Don’t compete with others if you dance in a group. You are dancing to stay fit and have fun.
- Cool down after a dance session.
If your doctor hasn’t restricted your activity in any way, you’re ready to rock!
In fact dancing has a wide range of physical and mental benefits like
- improvement in your heart and lungs health
- increase in muscular strength, endurance and motor fitness
- improvement in muscle tone and strength
- easier loss of weight
- stronger bones
- better coordination, agility and flexibility
- improved physical balance and spatial awareness
- better self-confidence and social skills
- improved physical and psychological wellbeing.
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