Dance Your Way To A Better Body

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Dance Your Way To A Better Body

http://www.medicalnewstoday.com/medicalnews.php?newsid=52560

Regardless of gender, generation or income group, more and more

people are going to the dance floor for a workout versus a gym and an

exercise physiologist at New York City's Hospital for Special

Surgery, a leading center for sports medicine, thinks she knows why.

" The best exercise program is one that is safe, balanced, promotes

fitness and importantly, one people will do regularly because they

enjoy it, " according to Polly de Mille, exercise physiologist at the

Women's Sports Medicine Center at Hospital for Special Surgery.

" The social aspects of dance help to make it very attractive for an

increasing number of people versus, say, an elliptical training

machine. Scientific studies are now also telling us that many things

make dancing an excellent fitness regimen with attractive benefits, "

de Mille said.

Of course, balanced, targeted gym workouts can provide excellent

fitness benefits as well but for some people, the " fun factor " is

missing at the gym.

" Those working out in gyms are often plugged into their iPods or

their reading material, following their own regimen. Those dancing,

however, are often moving in unison, possibly facing one another or

touching, and having a communal experience. Connection and

cooperation with others is integral to the experience, " she said.

Dance is also very good for balance and posture, according to Beth

Shubin Stein, M.D., an assistant attending orthopaedic surgeon in the

Women's Sports Medicine Center at Hospital for Special Surgery who is

trained in sports medicine and shoulder surgery.

" Dance is also a great aerobic workout and in addition tones many

different muscle groups, " Dr. Shubin Stein said.

Popular TV programs like ABC-TV's " Dancing with the Stars, " which

returns for its third season September 12, underscore the romance and

passion sometimes involved in dance. De Mille cautions, however, that

people need to know their limits and pace themselves before

considering some of the acrobatic moves seen on TV.

While dance may not be for everyone (de Mille personally finds

regular runs in Central Park to be very calming) and a few

precautions need to be kept in mind, she says studies clearly show

the health benefits of dance compared to gym workouts are impressive.

Specifically:

Dance movements are multi-directional versus the straight forward

motion on treadmills, ellipticals, Stairmasters etc. Joint mobility

may benefit from the varied movements. One study demonstrated

improved range of hip motion and flexibility of the spine on young

adults who followed a three-month program of dance training.

Dance movements are weight-bearing and varied compared to a

stationary bike. That is important for maintaining or improving bone

density. Studies of recreational ballet dancers between the ages of 8-

14 show higher bone mineral content in their hips and spine than in

girls who did not dance.

Dance requires agility and balance as well as various speeds of

movement, skills that are generally not a focus of typical gym

workouts. Studies of older populations who engage in dance-based

exercise programs demonstrate improvement in balance and agility.

This may be important in reducing risks of falls in this population.

Dance is mentally stimulating, requiring focus on coordination and

learning movement patterns. Most people will read, listen to music,

or watch TV to alleviate the boredom associated with most indoor

exercise equipment. Dance requires being mentally engaged with

physical movement, a constant mind-body connection.

Emotional responses are common in dance and would rarely occur in a

gym workout. The music, movement patterns and mental engagement

involved in dance often evoke emotions. One study showed that breast

cancer survivors who participated in a 12-week dance and movement

program not only improved their shoulder range of motion but showed

improvements in measures of body image and quality of life.

Dance also can be a substitute for a cardiovascular gym workout.

Depending on the type of dance, dance can be an excellent

cardiovascular workout when done regularly. It would result in the

same health benefits associated with any form of activity that

involves sustained effort in the target heart rate zone such as

improved cardiovascular function, lipid metabolism, endurance and

body composition.

De Mille advises people considering dance as fitness therapy to keep

three key points in mind:

Treat any pain first -- People should see their doctor and perhaps a

physical therapist to have their pain issues diagnosed and treated

properly. Pain is a warning signal that something can be wrong.

Wear good shoes -- Dance shoes often don't have the kind of

cushioning and support that other exercise shoes offer. Style should

not completely replace sensibility. Dancers should be careful about

the footwear they select.

Don't get swept away - People can challenge themselves more than they

should. As with any activity, pacing yourself, listening to your body

and knowing your limits is important.

" From a mind-body perspective, anything you do successfully on the

physical end will positively affect your mental and emotional states.

Dancers have excellent posture and just standing a little straighter

can have a surprising transfer of power to your next board meeting or

challenging conversation, " commented Susser, Ph.D., a sports

psychologist at the Women's Sports Medicine Center at HSS.

The first of its kind in the United States, the Women's Sports

Medicine Center at HSS is a nationally recognized health resource for

active women of all ages and abilities, from eager novices to

professional athletes.