The next time you’re looking for a workout designed to deliver lasting results, give the treadmill the boot. Hit a dance class instead.
Dance is good for the body for more reasons than we can count. From cardiovascular benefits to mood improvement, it’s one form of exercise that definitely does a body good.
So go ahead, dance. Check out these nine reasons to bust a move today.
1. Balance Improvement
Many people want to improve balance. However, it's tough to know how to start. In truth, dance may be a great solution.
According to Berkeley Wellness, studies have linked dance to improved balance. This is even true for the elderly. That’s because studies have shown improvement in a number of things like gait, walking speed, reaction time, and cognitive and fine motor performance. Studies have focused on a number of types of dance, which proves that many options will help you get the results you desire.
2. Weight Loss
You don’t have to limit workouts to boring treadmills when it comes to getting results. In fact, you simply can dance the pounds away.
According to Fit Day, dance can whittle away a whopping 10 pounds (or more). Monitoring food intake and picking dance moves with weight loss in mind can do the trick. This is because maximum calorie burn involves the entire body -- not just the feet. To get results, use your arms and legs. Fit Day even suggests adding leg lifts and knee lifts to work both the abs and the legs.
Make music selection a factor. That’s because music with a too-slow tempo won’t encourage you to move fast to get your heart rate up. In general, Fit Day says to vary music speed. For warming up, you’ll want something slower. But during the aerobic portion of your workout, you’ll want something faster.
3. Heart Health
When it comes to heart-healthy exercise, many of us assume that it’s got to be old-school boring. However, this simply isn’t true. Dance can be just as good for your heart as a jog -- and in some cases, even better.
In general, the American Heart Association (AHA) recommends a minimum of a half hour of moderate-intensity aerobic activity at least five days a week. However, this can be substituted for at least 25 minutes of vigorous aerobic activity three times a week. (This can also include a combo effort of both moderate and vigorous activity.)
Further, the AHA recommends strength training at least twice a week. And if you want to lower blood pressure and cholesterol, it suggests 40 minutes of moderate to vigorous activity three or four times weekly.
4. Muscle Tone
Dancing can be a great way to tone muscles. That’s why professional dancers have sleek, toned physiques.
One of the best ways to do this is through ballet. Standard ballet moves, like the plie', target the legs and glutes. If you enjoy classes, consider a barre workout. These workouts incorporate ballet fundamentals and other moves to create a workout you’ll love.
5. Osteoporosis
According to the National Osteoporosis Foundation (NOF), exercise is an important factor in preventing osteoporosis. So you need to engage in both aerobic and strength training exercises -- both of which dance provides.
According to the NOF, high-impact, weight-bearing exercises are important to bone health because they help to build and strengthen bones. One of these suggested exercises is dance, and don’t worry if jumping isn’t your style. Low-impact dance works, too.
6. Flexibility
Flexibility and dance go hand in hand. As FitDay.com puts it, “Dance classes focus on stretching and increasing flexibility because dancing itself requires you to move your body in new and unusual ways.”
One of the best ways to increase flexibility in a safe way is to take an in-person dance class. The experts at FitDay.com suggest Zumba as a good starter class. Like many dance classes, Zumba offers excellent stretches during warmup and cooldown. And because great for multiple fitness levels, you can choose your own pace. Plus, the various exercises that go along with the class (like squats and lunges) can help with flexibility. That said, remember to keep working toward increased flexibility. It takes time and patience.
7. Social Engagement
Any dance class offers a fun chance to socialize. And best of all, different classes offer differing social activities.
For a great “gals'” workout, consider Les Mills' SH’BAM. This 45-minute class offers a variety of fun dance styles, from hip-hop to jazz moves. Plus, the class is the same every week for a period of time. This means you’ll have time to learn and perfect the moves. You and your friends secretly can practice on your own -- just like you did in grade school.
For a more romantic dance experience, consider ballroom dance. You can take a class with your significant other for a bonding experience, or you can enroll in a class that caters to singles by providing you with a partner. You’ll feel elegant and poised in no time.
8. Mood Improvement
Dance, in general, can improve mood, and research backs this up.
According to Prevention, Swedish researchers found that dance has positive effects on mental health. The researchers studied 112 teen girls with a variety of issues, including neck pain, back pain, stress, anxiety and depression. Half of the girls participated in dance classes, but the other half did not take these classes. The girls in the dance group exhibited both improved mood and improved mental health in general. And best of all, these results were said to last up to eight months.
9. Feeling Sexy
Let’s face it -- dance has the ability to make you feel pretty darned sexy. Yes, we all feel a little self-conscious at first, but this usually gives way to a more confident attitude.
So go ahead, dance. And if you’re feeling really sassy, consider trying a “pole dancing” class. These popular options have become the go-to source for good girls looking to learn a few frisky moves.