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By Eve Glicksman, Staff Writer
Rhumba or sit-ups? A fox trot or the treadmill? Fitness research is in your favor if you like to dance. Studies have shown that dancing can provide many of the same health benefits as aerobic exercises like biking or swimming. And many find that it's easier to motivate themselves to dance than drag their bodies to the gym.
You don't need to leap, spin or limbo to reap the health benefits of dance, either. You can shake and shimmy at your own fitness level as long as you keep your heart rate up and muscles moving. All types of dancing apply, whether you're grooving to salsa, swing or country.
Shall we dance?
Regular physical activity helps to keep your body and mind young. If you enjoy dancing, it's an ideal way to pursue pleasure and fitness at the same time. There are even studies that show physical activity such as dancing can play an important role in preventing illnesses, such as diabetes, high blood pressure, heart disease, osteoporosis and depression.
Here are 10 more reasons to kick up your heels:
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Increase your flexibility. Dancing often requires you to use a full range of motion for many muscle groups. Whether it's belly dancing or ballroom moves, you're doing some serious bending and stretching of arms, legs and torso.
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Strengthen your bones. Keeping the rhythm gives your legs and hips a workout without hurting your joints. Dancing strengthens and tones by forcing muscles to resist against your own body weight. Ballet, which includes jumping, can give your legs extra power.
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Build endurance. With practice, you will be able to work your dancing muscles for a longer time without tiring. Your lung capacity and energy level will likely increase, too. Try salsa or line dancing to build stamina.
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Burn calories. Someone who is 150 pounds can burn off about 150 calories after 30 minutes of moderate dancing. Rigorous swing or jitterbug dancing could help you drop more calories.
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Improve balance and posture. Dancing requires balance and coordination. This, in turn, helps to strengthen your core and make you less prone to falls. Try doing a folk dance kick without good balance!
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Keep your mind sharp. Exercise increases the level of brain chemicals that promote nerve cell growth. One study even found that dancing twice a week made seniors less likely to develop dementia. Having to remember steps, as for square dancing, can also sharpen recall skills.
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Help your heart. Dancing gets your heart rate up and improves circulation. Aim for at least 30 minutes of moderate activity on most days of the week to get optimal heart-healthy benefits.
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Relieve stress and tension. Dance your troubles away. Swaying to the beat helps some people sleep better and fret less. The American Heart Association reported that regular waltzing significantly improved the quality of life for people with chronic heart failure.
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Enhance overall well-being. Dancing is fun! A turn on the dance floor to a favorite tune can boost your mood, instill confidence and ward off depression.
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Provide social benefits. Dancing usually involves rounding up a partner or group and meeting new people. Having social ties is linked to better health, higher self-esteem and a positive outlook.
So, ready to boogie? Always check with your doctor before you increase your activity level. You might need to restrict or modify your dance activity if you have certain medical problems. As a general rule, start out slowly and step it up gradually. Today a slow waltz - tomorrow, perhaps, a disco dip.
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This article was reviewed and updated
08-01-2009.
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