To Stay in Shape, Just Dance
Dancing Requires No Special Equipment, No Dedicated Space, and No Special Training
Dancing requires no special equipment, no dedicated space and no special training. (Envato Elements pic)
PARIS: Forget squats and dumbbells! To stay in shape, simply get your body moving to the beat of your favourite song.
A Study Says So
At least, so suggests a study conducted by Aston McCullough, assistant professor of physical therapy, human movement and rehabilitation sciences at Northeastern University, and recently published in the journal PLOS One.
The Many Benefits of Dance
The scientific community has long agreed on the many benefits of dance. This artistic and sporting activity improves cardiovascular health, strengthens balance, increases flexibility and plays a positive role in psychological well-being.
A Study on Free-Form Dance
But until now, few studies have really evaluated the effectiveness of free-form dance, practiced without a defined framework or choreography.
Does it enable a moderate or intense level of physical activity to be achieved, in line with public health recommendations?
The Study’s Findings
To answer this question, Aston McCullough brought together some 50 volunteers aged between 18 and 83, with a wide range of levels of practice, from zero to 56 years of dance experience.
For the purposes of this study, there was no imposed choreography: everyone was free to move as they wished, at self-determined moderate and vigorous levels of intensity, both with and without self-selected music.
The Results
By accurately measuring participants’ heart rate, oxygen levels and perceived exertion, Aston McCullough found that free-form dance achieves the intensity thresholds recommended for beneficial physical activity, whatever the participants’ level of dance training.
An Activity That’s Within Everyone’s Reach
Music, for its part, naturally encourages people to move more. “You don’t necessarily need to have music, you don’t need to have any training or a teacher, anyone – ostensibly – can dance right where they are and get a health-enhancing dose of physical activity,” the researcher said in a news release.
No Excuses Left
This is good news for anyone who struggles to find the time or inclination for regular exercise.
Unlike other sports, dancing requires no special equipment, no dedicated space and no special training. A living room, hallway or even an office is all you need to strut your stuff.
The Limitations
However, while dance can contribute to cardio work, it is not enough on its own to strengthen muscles and improve cardiorespiratory endurance.
According to recommendations from public health authorities, adults aged 18 to 64 should engage in at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous-intensity exercise, or a combination of both.
In addition, muscle-strengthening activities should be done on two or more days a week.
The Verdict
However, some dance styles, such as breakdance, include weight-bearing movements that involve all major muscle groups. However, further studies are needed to assess their real impact on muscular fitness and bone health.
Conclusion
In the meantime, there’s no excuse not to get moving. Whether alone or in a group, with or without music, dancing remains one of the most accessible and fun ways of looking after your health.
So, in the words of Lady Gaga, “Just Dance!”
FAQs
* What is free-form dance?
+ Free-form dance is a type of dance that is not bound by a specific framework or choreography.
* How does free-form dance benefit physical health?
+ Free-form dance can improve cardiovascular health, strengthen balance, increase flexibility, and play a positive role in psychological well-being.
* Do I need special equipment or training to dance?
+ No, you don’t need special equipment or training to dance. You can dance anywhere, anytime, and at any level.