Healthy Dance, get fit with this fun sport

Dancing is not only great fun; it is also good exercise. It promotes pleasant social interaction and aerobic activity, both important parts of good mental and physical health. As with any exercise, it is important to dance properly to maximize enjoyment and prevent injury. Dancing includes warming up before dancing and cooling down afterwards; it is also important to stay in good condition.

Dance is a great form of exercise while allowing you to be as energetic as you like. Some estimate social levels of dancing to burn 100-400 calories/hr, while competitive dancers burn 600+ calories/hr. Two to three hours of continuous social dancing can give you an excellent low-impact aerobic workout. Dancing is also a fun substitute for boring exercise programs designed for recovering surgery & heart patients.

If you are to dance well, it requires good posture, which helps you breath better, walk better and look and feel younger!

Warm up

Before dancing, warm up with light activity and stretching. Warmups increase blood and oxygen supply to the muscles, raise body temperature, relax muscles, increase coordination and prepare you to move.

1. Joint rotation facilitates motion by spreading synovial fluid to lubricate joints. Rotate toes, ankles, knees, legs, trunk/waist, neck, shoulders, elbows, wrists, fingers and knuckles.

2. Walk or move to raise muscle temperature and increase blood circulation before trying to stretch. If the weather is very cold, or if you are feeling very stiff, take extra care to warmup before you stretch.

3. Do slow, gentle stretches (no bouncing). Tense and relax muscles, then stretch again. Be sure to include arches, calves, and thighs in your stretching. Also stretch your torso, arms and hands. Work the tension out of your shoulders. Stretch gently and hold for 15-20 seconds; if it hurts, back off a little. While stretching, take slow, relaxed breaths from the abdomen, this improves circulation and helps relax your muscles and your mind.

4. End warmups with some gentle skip change and pas-de-basque to get your feet, legs and mind into the swing of dancing. Gently move to the rhythm of the music, without trying for great extension or flight.

Most dance injuries come from overuse of certain muscles, especially when combined with under-use at other times.

Cool Down

After dancing, cool down. Light exercise reduces tightness, cramping and soreness of fatigued muscles and may make you feel better. The cool-down is similar to the second part of the warmup, but in reverse.

Over 20 Great Benefits of Dancing

1. No calories, no fat, no sugar!

2. Burns 100-400 calories per hour

3. Increases energy

4. Lowers blood pressure

5. Increases lung capacity & respiratory function

6. Increases circulation

7. Can slow degenerative changes in skeletal structure (such as osteoporosis)

8. Strengthens our weight bearing bones

9. Increases flexibility and functioning of joints

10. Increases muscle tone

11. Sharpens coordination, balance & reaction time

12. Improves posture

13. Improves internal organ functions because of improved posture

14. Improves mental health and attitude

15. Reduces stress and depression

16. Improves sleep & increases vigor

17. Helps overcome social awkwardness

18. Improves self-esteem and confidence

19. Helps meeting new people easier

20. Fun social activity men and women can enjoy together.

What are you waiting for? Start dancing today!