Dance Workout

Even as we are all realising that fitness and a healthy lifestyle have got to be the order of the day, there are some among us who need that extra nudge. The new converts, for instance, who enrolled enthusiastically but are now letting their gym memberships languish untouched. Or the stray veterans who are beginning to get bored of the ‘same-old’.

But instead of facing the music later in life for this shiftlessness, why not switch things up a bit, and dance your way to good health now? Quite literally.

Is dancing a good exercise?

It is. Dancing is a full-body workout, that engages almost all your muscle groups, and can be potent for weight loss and management, among more. According to a report by the Harvard Medical School, a 30-minute dance session can help you burn up to 252 calories! The results depend on your body, the length of the workout, and the type of dance you choose.

A slower version, such as ballroom dancing, will be a moderate workout, burning approximately 260 calories in an hour—akin to brisk walking or water aerobics, as per MedilinePlus, part of the National Institutes of Health (NIH). While faster-paced, more intense forms, like Salsa and Zumba, are equivalent to jogging or swimming—helping you knock off up to 500 calories an hour.

Wait! There are more benefits…

Multiple bodies of research, including NIH, have found that it:

• Keeps the brain active
• Lowers the risk of dementia
• Reduces stress
• Improves the mood
• Helps build strong bones
• Infuses energy and increases stamina
• Enhances your balance, mobility, and flexibility

How can you start?

While any dance movement—twisting, turning and bending—is exercise, a structured, streamlined class, with an expert, will be most beneficial. Almost all fitness clubs offer dance-based workouts these days, which suit both novices and old-timers. However, you can learn to dance from the comforts of your home, using apps and virtual tutorials. There are several styles to choose from—Zumba, Hip Hop, even Barre—although instructors usually like to offer a fusion in sessions, which is also more enjoyable.

Don’t fret if you have no-one to pair up with. These workouts are usually designed for individuals. Plus, many styles, such as Line and Tap dancing, don’t even require a partner.

Pro tip: Whether a beginner, or a rusty dancer, take it one step at a time. Start simple, build consistency, and gradually work your way up. A 15-20 minute session should be enough at the onset.

What should you wear?

It is crucial to dress in proper gear, to avoid any mishaps.

Clothes: A breathable, comfortable outfit, made of moisture-wicking fabric like polyester or spandex should stand you in good stead. The requirement may differ with the dance style, but anything you can move freely in, without it obstructing your limbs, passes.

Shoes: You need lightweight kicks meant for cross-training, that feature a smooth sole, can absorb impact, and come with proper support.

Any safety precautions?

Be mindful of your posture and stance—cramps, sprains, and tears are not uncommon in dance. Johns Hopkins Medicine lists some of these as “overuse injuries”, mostly in ankles, legs, feet or lower back. Avoid overtraining and allow your body time to recover. If you have an underlying health condition, do consult a doctor before starting.

Last and most important, never skip warm-ups and cool-downs. This oversight is a leading cause of most dance-related injuries.

How can you warm up?

An ideal warm-up combines dynamic exercises/light cardio with static stretches. This will help loosen up the body and rev up your muscles. It can take the body about three minutes “To realise that it needs to move more blood to your muscles. So keep the warm-ups anywhere between five and 10 minutes”, according to the National Institute For Fitness and Sport.  Some worthy options can be:

• Jumping jacks
• Body rolls
• Lunges
• Hip swings.

Here’s an amazing four-week dance workout plan that you can start off with:

 WEEK 1

 WEEK 2

WEEK 3

WEEK 4