3- Dance – health benefits
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
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 emphasizes 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
