Getting Healthy Through Dance

How does dancing help you improve

your health? Explain.
Dancing allows people to be more physically, mentally,
emotionally, and socially dynamic. It is also another
way of having fun while exercising. Dancing is a whole-
body workout for people who like to explore their
creative talent as well as their athletic or sporty side.

Here are some physical, mental, emotional or spiritual,

and social benefits that can be derived from dancing.
 Physical Benefits
1. Provides cardiovascular conditioning, which
lowers blood pressure and the risk of heart
disease; aids in weight control
2. Improves balance, stamina, core stability, and
muscles and joints healthy
3. Maintains and improves body coordination
4. Promotes good posture and eases back pain
 Mental Benefits
1. Improves mental alertness and sharpness
2. Reduces risk of mental disease and
dementia
3. Helps enhance decision-making skills
4. Reduce stress, depression, and loneliness
 Emotional or Spiritual Benefits
1. Makes one feel better and more alert
2. Promotes a feeling of inner peace and
healing, harmony, joy, and vitality
3. Offers a creative avenue to express oneself
 Social Benefits
1. Improves self-esteem, confidence, and self-
worth
2. Brings together people who share a
common interest
3. Establishes new friendships, connections,
and eventually a support network
4. Open new career opportunities
 GETTING FITT WITH DANCE
Dancing is good for the heart. It gives a
sense of balance and coordination. It is a
workout that engages the entire body. A 30-
minute dancing burns between 130 and 250
calories, about the same effect that jogging
gives.
 GETTING FITT WITH DANCE
Dances vary from ballroom to ballet,
modern, and cultural. Choosing the dance
style and intensity level that meet your
needs will help you fulfill your desired goal,
be it to learn or specialize in a skill or to
enhance health and physical fitness.
 GETTING FITT WITH DANCE
Dances vary from ballroom to ballet, modern, and
cultural. Choosing the dance style and intensity level
that meet your needs will help you fulfill your desired
goal, be it to learn or specialize in a skill or to enhance
health and physical fitness.
When engaging in any form of dance, always consider
the FITT principle of athletic training to be able to
perform efficiently and minimize unnecessary body
stress and injury.
 Frequency (How often)
Some dancers believe that they need to practice
every day to improve. However, experts believe
it can be more beneficial to take 1 or 2 days off
for the muscles to recover. Doing the same
movements and using the same muscles at a
high intensity every day may lead to strain and
injuries. Balance out workload and recovery time
to achieve good results.
 Intensity (How hard)
When engaging in dance exercises, always include
some workouts with long, repetitive, moderate-
intensity exercises alternating with some short,
high-intensity workouts. Again there should be a
balance in terms of intensity.
Balance the intensity of your own training such as
cycling, jogging, or dancing at a moderate
intensity for a longer time.
 Time (How long)
One of the most important components in
dancing is having good stamina. Dancing for a
length of time and being able to finish the dance
with enough energy to point, bow, and walk off
require a high level of cardiovascular fitness. To
improve cardio fitness, trainers recommend 20
to 30 minutes of nonstop exercise for four to six
days a week.
 Type (what kind)
When dancing, adjust to certain movements and
routines to perform better. Training must enhance
muscular and cardiovascular strength/endurance.
Resistance or strength training like core workouts
or stretching with a resistance band will help
build muscle strength. Other sustained cardio
exercises (swimming, cycling, running, jogging)
can help dancers build muscle stamina.
Activity # 1
With the use of FITT principle, create a training program for a
three-day basic dance class for beginners.
Day 1 Day 2 Day 3
F
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Activity # 1
With the use of FITT principle, create a training program for a three-
day basic dance class for beginners.