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Some time you really feel like dancing but the fact that you are not good at is holding you back
some of the videos below will take you thro all the basic steps of dance ABCD "any body can dance"
every MEDICINE has a side effect and the following are the side effects of dancing
Health benefits of dancing
improved condition of your heart and lungs.
increased muscular strength, endurance and motor fitness.
increased aerobic fitness.
improved muscle tone and strength.
weight management.
stronger bones and reduced risk of osteoporosis.
better coordination, agility and flexibility.
improved balance and spatial awareness
increased physical confidence
improved mental functioning
improved general and psychological wellbeing
greater self-confidence and self-esteem
better social skills
Popular styles of dancing include:
Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
Ballroom dancing – this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
Hip-hop – performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.
Jazz – a high-energy dance style involving kicks, leaps and turns to the beat of the music.
Pole dancing – has become increasingly popular as a form of exercise. It involves sensual dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.
Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
Square-dancing – a type of folk dancing where four couples dance in a square pattern, moving around each other and changing partners.
Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer’s shoes touch the ground
See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
Wear layers of clothing that you can take off as your body warms up.
Do warm-up stretches or activities before you begin a dance session.
Drink plenty of water before, during and after dancing.
Make sure you rest between dance sessions.
Don’t push yourself too far or too fast, especially if you are a beginner.
Wear professionally fitted shoes appropriate to your style of dance.
Check with your dance instructor that you are holding the correct form.
Sit and watch new dance moves first. Learning new moves increases your risk of injury, especially if you are already tired.
Perform regular leg-strengthening exercises.
Move as fluidly and gracefully as you can.
Cool down after a dance session, including stretching.
Dancing is a great way to meet new friends
Find an exercise buddy
Let’s face it, we’re more likely to stick to physical activity if we do it with friends or family. It’s a great way to catch up and a great motivator.
Embrace your inner child
What types of activities did you enjoy when you were a kid? Did you participate in an organised team sport or do something less structured? Give them a try again. Take time out to discover what suits your physical, emotional and social needs.
Reward yourself / Don't beat yourself up Replace mantra ‘no pain no gain’ with ‘no fun no future’. If you are not enjoying yourself, you won’t be able to sustain it.
Be kind to yourself
Make sure you have a medical check up before starting any form of physical activity, especially if you’re over 40, overweight, haven’t exercised for a long time or have a chronic illness. Fill out this pre-exercise self-screening tool for adults.
If you miss a session that’s okay, even elite athletes need downtime after participating in rigorous activities. If you’re not in the mood, it’s important to focus on how exercise makes you feel – it not only relieves stress but helps fight sadness and depression!
Give yourself a reward each time you reach a fitness goal. It gives you the incentive to keep going. Treat yourself to something you enjoy, but make sure your rewards match your healthy lifestyle. As you make progress, you may find you end up rewarding yourself with something physical, such as a walk by the beach or river after a hard day’s work!
Keep a training diary or journal Be realistic Start small
Increase your activity time and intensity gradually. Take extra care if you are new to exercise or haven’t exercised for a while. Start out gently and build your endurance little by little – this way you’ll avoid overdoing it or injuring yourself! It’s a good idea to start with 10 minutes each day at first and then eventually work your way up to 30 minutes or more.
Take time to recognise these little improvements to your daily quality of life – it can increase your motivation. Reflect on how you feel before, during and after exercise. It’s a great way to track your progress.
Set a mixture of short and long-term goals that are achievable and you can measure. When you first begin, mark dates and times in your diary for exercise sessions. Review your progress regularly and focus on what you have achieved.
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