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
Social Connection: The Key To Healthy Aging For Older Adults
The Link Between Social Connection And Physical HealthNumerous studies have highlighted the strong correlation between social interaction and physical health. Older adults who maintain active social lives tend to have lower blood pressure, reduced risk of cardiovascular diseases, and stronger immune systems. This is partly because social activities often encourage physical activities, whether its a brisk walk with friends, a dance class, or a game of tennis. Moreover, having a robust social network can improve adherence to medical advice and encourage proactive health behaviors, such as regular check-ups and adherence to medication schedules. Mental And Cognitive BenefitsStaying socially connected is equally crucial for mental health. Social interaction can stimulate cognitive functions, keeping the brain active and engaged. Older adults who participate in social activities often exhibit better memory retention and slower cognitive decline. Engaging in conversations, playing strategic games like chess or bridge, and even participating in group discussions can enhance cognitive abilities and reduce the risk of dementia and Alzheimers disease. Furthermore, social interaction provides emotional support, which is vital for mental health. Loneliness and isolation are significant risk factors for depression and anxiety in older adults. Regular contact with friends and family can provide a sense of belonging and purpose, reducing feelings of loneliness and boosting overall mood. Emotional Well-Being And Quality Of LifeHuman beings are inherently social creatures. We thrive on connections and interactions. For older adults, maintaining these connections can vastly improve emotional well-being and overall quality of life. Being part of a community or social group can provide a sense of belonging, purpose, and identity, which are crucial for emotional stability. Sharing experiences, laughter, and even challenges with others can foster a sense of companionship and support, which is essential for emotional health.Practical Steps To Stay Socially Connected Join Clubs and Groups: Whether its a book club, gardening group, or exercise class, these activities provide regular opportunities for social interaction. Volunteer: Volunteering not only benefits the community but also provides a sense of purpose and an opportunity to meet new people. Many organizations welcome volunteers for their experience and wisdom. Use Technology: For those with mobility issues or who live far from family, technology can be a lifesaver. Video calls, social media, and online forums can help older adults stay connected with loved ones and make new friends. Attend Community Events: Many communities offer events specifically geared toward older adults, such as dances, luncheons, and cultural activities. Participating in these events can be a fun way to meet new people and stay active. Maintain Family Connections: Regular visits, phone calls, and family gatherings can strengthen bonds and ensure that older adults feel connected and valued. Stay Connected For Better HealthThey key to healthy aging is not just about maintaining physical health; its about nurturing the mind and soul as well. Social connections play a pivotal role in ensuring that older adults not only live longer but also enjoy a higher quality of life. By fostering relationships and staying engaged with the community, seniors can enhance their physical health, stimulate their minds, and maintain emotional well-being. As society evolves, it is essential to recognize and support the social needs of our aging population.
How should you respond to market cycles?
The movement of the financial markets can seem mysterious and yet, if we look back over long periods, we can see definite patterns that consistently repeat themselves. As an investor, how should you respond to these market cycles? To begin with, its useful to know something about the nature of a market cycle and its connection to the business or economic cycle, which describes the fluctuations of the economy between periods of growth and contraction. Issues such as employment, consumer spending, interest rates and inflation can determine the stage of the business cycle. On the other hand, the market cycle refers to whats happening in the financial markets that is, the performance of all the different types of investments. The market cycle often anticipates the business cycle. In other words, the stock market may peak, or hit bottom, before the business cycle does the same. Thats partially because the financial markets are always looking ahead. If they foresee an event that could boost the business cycle and help the economy, such as the Federal Reserve lowering interest rates, they may become more bullish on stocks, thus driving the market up. Conversely, if the markets think the business cycle will slow down and the economy will contract, they may project a decline in corporate earnings and become more bearish on stocks, leading to a market drop. Once youre familiar with the nature of market cycles, you wont be surprised when they occur. But does that mean you should base your investment strategy on these cycles? Some people do. If they believe the market cycle is moving through a downward phase, they may try to cut their perceived losses by selling stocks even those with strong fundamentals and good prospects and buying lower-risk investments. While these safer investments may offer more price stability and a greater degree of preservation of principal, they also wont provide much in the way of growth potential. And youll need this growth capacity to help reach your long-term goals, including a comfortable retirement. On the other hand, when investors think the market cycle is moving upward, they may keep investing in stocks that have become overpriced. In extreme cases, unwarranted investor enthusiasm can lead to events such as the dotcom bubble, which led to a sharp market decline from 2000 through 2002. Rather than trying to time the market, you may well be better off by looking past its cycles and following a long-term, all-weather strategy thats appropriate for your goals, risk tolerance, time horizon and need for liquidity. And its also a good idea to build a diversified portfolio containing U.S. and foreign stocks, mutual funds, corporate bonds, U.S. Treasury securities and other investments. While diversification cant protect against all losses, it can help protect you from market volatility that might primarily affect just one asset class. Market cycles often draw a lot of attention, and they are relevant to investors in the sense that they can explain whats happening in the markets. Yet, when it comes to investing, its best not to think of cycles but rather of a long journey one that, when traveled carefully, can lead to the destinations you seek. Chad Choate III, AAMS828 3rd Avenue WestBradenton, FL 34205941-462-2445chad.chaote@edwardjones.com This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.Edward Jones, Member SIPC
What is Independent Living?
We understand that the golden years should be about enjoying life to the fullest, pursuing passions, and embracing new opportunities. One way we support this vision is through our Independent Living communities, designed to offer a blend of comfort, convenience, and community for active adults and seniors. But what exactly is Independent Living, and how can it benefit you or your loved ones? Lets explore.Understanding Independent LivingIndependent Living is a level of care and lifestyle option designed for seniors who are able to live independently but want to enjoy a lifestyle free from the responsibilities of home maintenance. Whether you are still working or are looking for a community after retirement, Independent Living is ideal for older adults who are looking for a community environment with various social, recreational, and cultural activities while still maintaining their independence.Features Of Independent LivingPrivate Residences: At The Gallery senior living communities, we offer different living options for Independent Living at each of our communities. At The Gallery, you will typically find a range of living options, from studio apartments, to larger two-bedroom units, and private villas. At The Gallery at North Port, there are private villas available for Independent Living residents that come with a garage, screened-in porch, chefs kitchen, and more. These residences are designed with aging adults and seniors in mind, providing a safe, accessible, and comfortable environment.Maintenance-Free Living: One of the biggest advantages of Independent Living at a senior living community is the freedom from household chores and maintenance. Say goodbye to mowing the lawn, shoveling snow, or fixing a leaky faucet. Our dedicated team takes care of these tasks, allowing residents to focus on what they love.Community and Socialization: Independent Living communities are vibrant and active, offering numerous opportunities for social interaction. From organized experiences and clubs to casual gatherings and outings, residents can easily connect with their neighbors and build meaningful relationships.Dining Experiences: Independent Living communities at The Gallery provide optional meal plans and dining experiences, ensuring residents enjoy nutritious and delicious meals by our in-house culinary team without the hassle of cooking. At The Gallery, we offer gourmet dining experiences that cater to various tastes and dietary needs.Amenities and Activities: Our Independent Living communities are equipped with a variety of amenities, such as fitness centers, resort-style pools, libraries, movie theaters, and more. Additionally, a robust schedule of daily experiences keeps residents engaged and entertained, from fitness classes to art programs, educational lectures, and off-site events.Safety and Security: Safety is a top priority in Independent Living communities. With features like emergency call systems, 24/7 staff, and secure buildings, residents and their families can have peace of mind knowing help is always available if needed.Benefits Of Independent LivingEnhanced Quality of Life: Independent Living allows seniors to lead an active and fulfilling lifestyle. With access to various amenities, social opportunities, and recreational activities, residents can pursue their interests and hobbies without the constraints of home upkeep. According to the CDC, social isolation and loneliness are linked to a 50% increased risk of dementia, a 29% increased risk of heart disease, and a 32% increased risk of stroke. Regular social interaction can lead to happier, more fulfilled lives and better long-term mental health for seniors.Sense of Community: Living in a community with peers fosters a sense of belonging and reduces feelings of isolation. The friendships and connections made in Independent Living communities can significantly enhance emotional well-being.Peace of Mind: For both residents and their families, Independent Living at senior living communities offers peace of mind. Knowing that help is available if needed and that daily chores are taken care of alleviates stress and worry.All Pets Welcome: All senior living communities at The Gallery accept pets of all sizes, setting us apart from most senior living options. We enthusiastically welcome pets as they are known to bring immense happiness to their owners and can significantly enhance mental health, fostering a more joyful and fulfilling living experience for our community members.Health and Wellness: Many Independent Living communities prioritize health and wellness, offering fitness programs, health screenings, and wellness initiatives. Staying active and engaged can lead to improved physical and mental health.Is Independent Living Right For You?Independent Living at senior living communities is an excellent option for aging adults and seniors who are still active and independent but want to enjoy a community lifestyle with added conveniences and amenities. If you or your loved one value independence but seek a supportive environment that enhances quality of life, Independent Living at The Gallery communities could be the perfect choice. To find out more about if Independent Living at a senior living community is right for you, take our 4-minute survey below to get valuable information and insights.