DANCING FOR FITNESS AT ANY AGE
Sep 20, 2021
Email US
Click to Email Us
Dancing is Good for Your Heart
Cardio is where its at for most dance fitness routines! Even social dancing builds endurance and will have you breathing more deeply in no time. A study published in the journal Circulation found that, in a group of 130 patients with stable chronic heart failure, waltz dancing was a safe form of aerobic exercise. In the study, patients alternated 5 minutes slow and 3 minutes fast periods of dancing for a total of 21 minutes essentially, a safe form of interval training. After 8 weeks, dancers demonstrated increased endurance, stronger heart muscles, and expressed greater life satisfaction. Most dance classes contain elements of cardio, but if you want to go all-out, try Latin, Hip-Hop, Afro-Cuban, Zumba, Jazzercise, LaBlast, TurboJam, or Bokwaa program based on South African rhythms that blends high-energy cardio-respiratory, muscular, and flexibility moves, according to experts.
Dancing is Good for Your Bones & Joints
Dancing is a weight-bearing activity; that means it is adding bone mass to your skeleton incrementally, making your bones and joints stronger. Combined with a healthy diet that includes calcium and vitamin D (talk to your doctor or a nutritionist), you might help yourself avoid osteoporosis later in life. Exercising your joints keeps them limber and strong, and regular exercise reduces joint pain and stiffness. In a small St Louis Medical Center study of 34 residents of a senior apartment complex (average age 80), participants were able to decrease the amount of pain medication they took by 39% after 12 weeks of a program of low-impact dance therapy.
Dancing Helps You Breathe More Deeply
How are you breathing right now? If youre sitting down reading this, chances are, youre taking small, shallow breaths. Most of us breathe like this all day, because we sit in the same position most of the time. Any type of exercise even if its just walking out to the mailbox! forces us to change our breathing pattern, and thats a good thing. When we dance, we have to breathe more deeply, drawing more rich oxygen into our lungs and into our bloodstream and exhaling more carbon dioxide. At the same time, were stretching our rib cage and back, swinging our arms and legs, and generally loosening up. Doesnt it feel good to take deep breaths and stretch once in a while?
Dancing Improves Balance and Coordination
Everyones body changes as they grow older, and sometimes it takes time to adjust to our new body image. Do we even recognize the person in the mirror? Sometimes trying a different dance style helps with adjusting to a different body size or shape; for example, the Bollywood dance style is enhanced by curvier shapes. Dancing helps to improve self-confidence while improving balance and coordination. An 8-week study reported in Gerontology found that salsa dancing was a good way to help seniors improve postural strengthsomething that helps prevent falls. Ballet classes are another way to improve balance, as well as core strength and flexibility.
Dancing Lightens Our Mood and Helps With Insomnia
When you hear good news, you might feel like dancing with joy. Moving our body is a spontaneous expression of feeling good. Why else would we dance at celebrations such as weddings and graduations? Researchers are studying how dancing affects mood: A 2013 study published in The American Journal of Dance Therapy showed that participants who self-identified as depressed, anxious, or stressed improved after two weeks of tango lessons. The participants ranged in age from 18 to 73. At a one-month follow-up survey, participants were still feeling better. No partner? No problem! Many dance styles dont require one. Its the physical movement that makes the difference, not necessarily a particular dance step or style. If youre feeling a little blue, just turn on the radio to your favorite station and start moving to the music. [Note: Serious depression or anxiety always requires a doctors care. Dont try to diagnose or treat yourself. If youve been feeling sad or anxious or unable to sleep well for a couple of weeks or more, please talk to your doctor.]
Dancing May Help Prevent Dementia
The workings of our brain are still a mystery in many ways, including what brings on the scary, complex patterns of memory loss known as dementia. Experts now believe that dancing may help prevent the onset of dementia, because having to think about complicated steps and making many small decisions in a small span of time helps to build new neural pathways. A study of 469 people over age 75 published in the prestigious New England Journal of Medicine confirmed that participating in leisure activities such as board games, musical
instruments, or sports was important for reduced risk of dementia; dancing was the only physical activity associated with that reduced risk, beating out such common sports activities as swimming, golf, and tennis.
Dancing Can Help You Lose Weight
A 30-minute dance class burns between 130 and 250 calories, about the same as jogging. Your class might go higher or lower, depending on its intensity. Social dancing is a great activity for weight loss, because it is an endurance event! Any high-energy cardio dance class that gives you a full-body workout also qualifies, such as Zumba, hip-hop, pole dancing, or belly dancing. Ballet will target your lower body, while Afro-Cuban dance will target your shoulders and back.
What to Expect in a Dance Class
Always read the course description thoroughly before registering for a class, and if youre not sure whether its right for you, ask to talk to the instructor. Be sure to mention any physical limitations or recent injuries you may have. Ask about what to wear and any accessories you should bring, if that information isnt mentioned in the course description (for instance, some classes might require bare feet or socks with grips on the bottom). There are dance classes appropriate for participants of all fitness levels. Dont tough it out and risk injury if you feel ill or uncomfortable.
There are four broad categories of dance fitness classes:
Cardio dance: for example Latin, reggaeton, hip-hop, social dancing
Barre workouts: such as ballet
Mind-body dance: including yoga/trance, Nia
Sensual workouts: like pole dancing, belly dancing, hula
Dance teachers often change up their choreography to stay fresh and keep up with the times, offering new music and new steps to prevent boredom. Dance class often becomes not only a fitness activity but a social event. However, if you cant attend a class with others, check out YouTube or rent a DVD from the library. Theres no reason not to try a dance class today!
Written by Patricia Rockwood, Instructor and Staff Writer, Adult & Community Enrichment (ACE), Suncoast Technical College, Sarasota County District Schools. For information about dance classes, visit our website ace-sarasota.com or call our office (941) 361-6590.
Other Articles You May Like
A Guide to Geriatric Care Managers in Manatee, Sarasota, and Charlotte Counties
Providing Essential Support for Seniors and Their FamiliesAs seniors age, many families find themselves navigating the complexities of health care, daily living needs, and overall well-being. In these situations, a Geriatric Care Manager (GCM) can be a valuable resource. GCMs are trained professionals who assist families in managing the care of older adults, especially those with complex health conditions. They help ensure that seniors receive the right care, at the right time, in a way that aligns with their needs and goals.If you are a resident of Manatee, Sarasota, or Charlotte Counties in Florida, this guide will explore the important role of Geriatric Care Managers and how they can assist you and your loved ones in managing senior care effectively. What is a Geriatric Care Manager?A Geriatric Care Manager is a health and human services professional who specializes in aging and the care needs of seniors. These professionals are often social workers, nurses, or other health care providers with advanced training in geriatric care. Their main job is to help families manage the care of elderly relatives by assessing their needs, creating care plans, and coordinating services across a variety of healthcare providers.Geriatric Care Managers are particularly helpful when families are dealing with complex medical needs, or when there are multiple care providers involved in a senior's health care plan. They take the guesswork out of coordinating care and help families ensure that their loved ones are receiving the most appropriate and effective services. How Can a Geriatric Care Manager Help?Geriatric Care Managers provide a wide range of services tailored to the unique needs of older adults. Some of the key areas where they assist include:Assessment and Care Planning: GCMs conduct comprehensive assessments of a senior's physical, emotional, and social needs. Based on this, they develop personalized care plans to meet those needs.Coordinating Care: One of the key roles of a GCM is to coordinate all aspects of a seniors care. This might involve managing doctors appointments, overseeing in-home care services, arranging for transportation, or ensuring that medication is taken properly.Advocacy: Geriatric Care Managers act as advocates for the elderly person, ensuring that their needs are communicated effectively to healthcare providers, family members, and other involved parties.Family Support and Education: Many families are not familiar with the intricacies of senior care. A GCM can provide educational support to help family members understand the aging process, available resources, and how to manage long-term care.Crisis Management: When a sudden change in health occurs, a GCM is trained to manage the situation and can step in quickly to arrange for the appropriate care. Why Do You Need a Geriatric Care Manager in Manatee, Sarasota, and Charlotte Counties?Living in Manatee, Sarasota, or Charlotte Counties offers seniors the benefits of a vibrant and supportive community, but the complexities of aging can still pose challenges. With a growing senior population in these counties, the need for professional help managing senior care has never been greater.Here are a few reasons why a Geriatric Care Manager can be an invaluable resource in the local area:Access to a wide range of resources: In a bustling area like Sarasota, Manatee, and Charlotte Counties, there are numerous healthcare providers, facilities, and support services. A GCM is familiar with the best local options and can navigate these choices to create the most effective care plan for your loved one.Managing long-distance caregiving: Many families in Sarasota, Manatee, and Charlotte Counties find themselves in a situation where the primary caregiver is located out of state. A GCM can be a trusted local presence to ensure that care is being delivered properly.Specialized care options: Whether your loved one requires assistance with chronic conditions such as dementia, or they need rehabilitation after an injury, a Geriatric Care Manager can guide you to the right services in the local area.Support with aging in place: Many seniors prefer to remain in their own homes as they age. A GCM can help set up home care services, safety modifications, and other supports that make aging in place a safe and viable option. How to Find a Geriatric Care Manager in Sarasota, Manatee, and Charlotte CountiesWhen choosing a Geriatric Care Manager, it is important to find someone who is experienced, knowledgeable, and a good fit for your family's needs. Here are some steps to take: Check credentials: Look for GCMs who are certified by the National Academy of Certified Care Managers (NACCM) or similar organizations. This ensures they have met professional standards and are qualified to offer services. Seek referrals: Ask for recommendations from healthcare providers, friends, or other family members who have worked with a GCM in the area. Evaluate experience: Its important that the GCM you choose has experience working with seniors who have the specific care needs of your loved one. Whether its managing chronic illness, cognitive decline, or simply providing assistance with daily activities, the right experience can make all the difference. Interview potential GCMs: Speak with the care managers you're considering to understand their approach to care, their availability, and their fees. Its important to find someone who you feel comfortable with and who understands your familys needs. For a list of trusted Geriatric Care Managers and other senior services in the Sarasota, Manatee, and Charlotte Counties area, explore the Seniors Blue Book directory: Browse Senior Resources in Sarasota, Manatee & Charlotte Counties Geriatric Care Manager Listings in Sarasota, Manatee &Charlotte Counties ConclusionA Geriatric Care Manager plays a crucial role in ensuring that seniors receive the care and support they need to thrive as they age. In Sarasota, Manatee, and Charlotte Counties, these professionals offer invaluable assistance to both seniors and their families, navigating the complexities of senior care, advocating for the elderly, and providing peace of mind. If you are considering a Geriatric Care Manager for your family, remember that you have a wealth of resources and options in the local area to help you make the best decision. Start your search today by exploring the Seniors Blue Book directory for trusted professionals who can guide you through every step of the aging process.
A Complete Guide to Long Term Care Insurance in Sarasota, Manatee, and Charlotte County, Florida
Securing Your Future with the Right Long-Term Care CoverageWhen it comes to planning for the future, one of the most important considerations for seniors in Sarasota, Manatee, and Charlotte County, Florida, is ensuring that they have access to the care they need as they age. Long term care insurance is a vital tool that can help protect your finances and provide peace of mind for you and your loved ones in the event that long-term care becomes necessary.In this guide, we will explain what long-term care insurance is, why its important, and how you can find the best policies available in Sarasota, Manatee, and Charlotte County. What is Long Term Care Insurance?Long term care insurance is a type of insurance designed to cover the costs associated with long-term care services, which are not typically covered by regular health insurance or Medicare. These services can include assistance with daily activities such as bathing, dressing, eating, and other tasks that may become challenging due to aging, illness, or disability.There are two main types of long-term care insurance policies:Traditional long-term care insurance: This type of policy offers a set benefit amount that can be used for a variety of long-term care services, such as nursing homes, home care, and assisted living facilities.Hybrid policies: These policies combine long-term care coverage with other types of insurance, such as life insurance or annuities. The advantage of hybrid policies is that they can provide a death benefit if long-term care services are never needed.For seniors in Sarasota, Manatee, and Charlotte County, having long-term care insurance can help ease the financial burden associated with paying for care as you age. Why is Long Term Care Insurance Important?As seniors approach their later years, the likelihood of needing some form of long-term care increases. Whether it's in-home care, assisted living, or nursing home care, these services can be costly. In Florida, the costs of long-term care services can vary depending on the type of care and the location.Here are some key reasons why long-term care insurance is crucial:Protection against high costs: The cost of long-term care in Florida can add up quickly, and Medicare doesnt cover most of these services. Long-term care insurance helps protect your savings and assets from being drained by the high cost of care.Peace of mind: With long-term care insurance, you dont have to rely solely on family members to provide care or to make difficult financial decisions in times of need.Flexibility: Long-term care insurance allows you to choose where you receive care, whether at home, in an assisted living facility, or in a nursing home.Preserves your independence: By covering the costs of in-home care, long-term care insurance allows you to stay at home longer, maintaining your independence and avoiding a move to a nursing home or assisted living facility. What Does Long Term Care Insurance Cover?Long-term care insurance can cover a wide range of services that help seniors with activities of daily living. Some of the services covered by long-term care insurance policies include:Home health care: Assistance with tasks like bathing, dressing, and meal preparation in your own home.Nursing home care: Skilled nursing services provided in a nursing home.Assisted living: Care provided in an assisted living facility that offers support with daily living activities.Adult day care: Programs that provide supervision and care during the day for seniors who live at home.Respite care: Temporary relief for family caregivers, allowing them to take a break from caregiving responsibilities.Before purchasing a long-term care insurance policy, it's important to understand the specific benefits it provides and whether they meet your needs. How to Choose the Right Long Term Care Insurance for YouChoosing the right long-term care insurance policy can be a daunting task, but its an essential step in protecting your future. Here are some tips to help you make an informed decision: Assess your needs: Consider how much care you may need in the future and whether the policy offers coverage for the types of care you anticipate needing. Compare policies: Look at multiple providers and compare the premiums, coverage, and benefits offered. Understand the costs: Evaluate the costs of premiums and whether the benefits of the policy outweigh the costs. Check for inflation protection: Ensure that the policy includes inflation protection, so your coverage keeps up with rising costs of care. Consult a professional: Work with an insurance agent or financial planner who can help you navigate the options and find the best policy for your needs. Finding Long Term Care Insurance Providers in Sarasota, Manatee, and Charlotte CountyIf you are considering long-term care insurance, its essential to find a reputable provider in Sarasota, Manatee, and Charlotte County, Florida. The Seniors Blue Book offers a comprehensive directory of local resources to help you explore different options and find trusted providers.You can start your search for long-term care insurance providers and other senior resources here: Explore Senior Resources in Sarasota, Manatee, and CharlotteCountyAdditionally, you can explore specific categories related to long-term care insurance, including health, housing, and home health options: Browse Home Health Providers and Senior Resources ConclusionLong-term care insurance is an essential part of financial planning for seniors in Sarasota, Manatee, and Charlotte County. It offers protection against the high costs of care and provides the peace of mind that comes with knowing your needs will be met in the future. Whether you're considering in-home care or assisted living, long-term care insurance ensures that you can age with dignity and independence. For more information on long-term care options in your area, visit the Seniors Blue Book directory and start exploring the many resources available to help you plan for your future care needs.
A Comprehensive Guide to Medicare Planning in Manatee, Sarasota, and Charlotte County, Florida
Navigate Your Medicare Options with ConfidenceAs you approach the age of 65, the topic of Medicare planning becomes an essential part of your overall healthcare strategy. For seniors living in Manatee, Sarasota, and Charlotte Counties, understanding how Medicare works and how to make the best choices for your specific needs can significantly impact your healthcare coverage and costs in the years ahead.Medicare can be a complicated program to navigate, especially with the various parts and plans available. This guide aims to simplify the process, helping you make informed decisions about your Medicare coverage and ensuring you have the resources you need to access healthcare services in your community. What is Medicare and Why is Planning Important?Medicare is a federal health insurance program primarily for individuals 65 and older, as well as certain younger individuals with disabilities. There are four main parts of Medicare, each providing different types of coverage:Part A (Hospital Insurance): Covers inpatient care in hospitals, skilled nursing facilities, hospice care, and some home health services.Part B (Medical Insurance): Covers outpatient care, preventive services, doctors services, and other health services.Part C (Medicare Advantage): A private insurance plan that combines Part A and Part B coverage and may include additional benefits like vision, dental, and hearing services.Part D (Prescription Drug Coverage): Helps cover the cost of prescription medications.For many seniors in Manatee, Sarasota, and Charlotte Counties, proper Medicare planning is essential to ensure that they receive the right combination of coverage to meet their healthcare needs while managing costs. How Medicare Planning Benefits Seniors in Manatee, Sarasota, and Charlotte CountyMedicare planning is crucial because it allows seniors in these counties to take control of their healthcare options and make the most of the benefits available to them. Here are a few ways Medicare planning can benefit local seniors:Avoid penalties: Missing enrollment deadlines can result in penalties or gaps in coverage. Proper planning ensures that you enroll at the right time, avoiding unnecessary penalties.Customize your coverage: With multiple parts of Medicare available, you can select the right mix of plans and benefits that best fit your healthcare needs, whether you require more extensive care or just the basics.Cost savings: By understanding your options, including Medicare Advantage plans and prescription drug coverage, you can potentially lower your out-of-pocket expenses while still receiving the necessary care.Access to local providers: With Medicare, you can access healthcare providers in Manatee, Sarasota, and Charlotte Counties, ensuring that your doctors, hospitals, and specialists are part of the plans network. Key Steps for Medicare Planning in Sarasota, Manatee, and Charlotte CountiesTo help you navigate Medicare planning, here are some essential steps for seniors in Sarasota, Manatee, and Charlotte Counties:1. Understand Your Medicare Enrollment PeriodsThere are specific enrollment periods when you can sign up for Medicare or make changes to your coverage. The main enrollment periods include:Initial Enrollment Period: The seven-month period that starts three months before you turn 65 and ends three months after.Annual Election Period (AEP): Occurs each fall from October 15 to December 7, allowing you to make changes to your Medicare Advantage or Part D plans.Special Enrollment Periods (SEPs): Available if you qualify due to certain life events, such as moving to a new location or losing other health coverage.Missing these windows can result in delays or penalties, so staying informed about the enrollment dates is crucial.2. Determine the Right Medicare Plan for YouYou can choose between Original Medicare (Part A and Part B) or a Medicare Advantage plan (Part C). Some seniors prefer the flexibility of Original Medicare, while others may opt for a Medicare Advantage plan that includes extra benefits, such as vision, dental, and hearing services.Additionally, many seniors choose to enroll in Part D to cover prescription drugs, ensuring that their medications are affordable.3. Consider Medigap (Supplemental Insurance)Medigap plans help cover the gaps in coverage that Original Medicare doesnt pay for, such as copayments, coinsurance, and deductibles. If you decide to go with Original Medicare, consider adding a Medigap policy to help with these out-of-pocket costs.4. Review Available Local ResourcesSeniors in Manatee, Sarasota, and Charlotte Counties can benefit from local resources that provide assistance with Medicare planning. There are several organizations and experts in the area that offer guidance on Medicare enrollment, eligibility, and plan selection.For further information, you can explore local resources for senior services in Sarasota, Manatee, and Charlotte Counties: Explore Senior Resources for Medicare Planning Medicare Planning and Support Services Final Thoughts on Medicare Planning in Sarasota, Manatee, and Charlotte CountiesMedicare planning is an essential part of ensuring that seniors have access to the healthcare services they need. By understanding the different parts of Medicare, knowing the enrollment periods, and seeking local resources, seniors in Sarasota, Manatee, and Charlotte Counties can make informed decisions about their healthcare coverage. To start your Medicare planning journey, visit the Seniors Blue Book directory for more resources and support services available in your area. Planning ahead can help you make the most of your Medicare benefits and secure peace of mind for your healthcare needs in the years to come.