Dancing offers social, emotional and physical benefits, including the ability to help you shed pounds. MayoClinic.com states that aerobic activity -- such as vigorous dancing -- is an important part of a weight-loss program. The Department of Health and Human Services recommends at least 2.5 hours a week of moderate aerobic activity; dancing, which provides a healthy way to have fun and relieve stress, can fill the bill.
Benefits of Dancing
Dancing burns 200 to 400 calories per hour -- comparable to calories burned when swimming, cycling and walking -- and can lower your blood pressure, improve your cholesterol levels and cause a beneficial slowing of your heart rate. A weight-bearing activity, dancing builds bone density while exercising all the muscles in the body. In addition, dancing reduces stress, increases energy, and improves strength, muscle tone and coordination. Performed regularly, dancing not only helps with weight loss, but can lower risk of coronary heart disease. According to a February 2009 article in "The Telegraph," Emma Redding -- a dance scientist at the London training school Laban -- says that the social nature of dance makes people more likely to continue with it than other forms of exercise.
Belly Dancing for Weight Loss
Belly dancing, also called raks sharki, features sinuous and controlled movements that help to maintain flexibility and improve circulation. It can strengthen muscles, which help to improve posture, and helps to prevent back pain that otherwise might hamper exercising. Belly dancing is low-impact -- making it less stressful to the bones of the feet than other forms of exercise -- and weight-bearing, causing it to contribute to increased bone density. According to Atlanta Belly Dance, belly dancing can burn up to 300 calories an hour. Although not an aerobic exercise in itself, belly dancing can be an important part of a cross-training regimen, and lead to weight loss.
Zumba, Jazzercise and Other Cardio Classes
Zumba is a Latin-fusion form of dance that blends a myriad of musical styles. According to Central Florida Lifestyle, salsa, calypso, merengue, flamenco, reggae and Middle Eastern influences are all represented in this high-energy dance style. The website adds that the strong social component and nonjudgmental atmosphere of a typical Zumba class encourages bonding between its members. Jazzercise, another form of cardio dance -- or dance that features cardiovascular exercise -- is not limited to dancing to jazz; in fact, you're more likely to move to Lady GaGa than Lady Day at a typical Jazzercise class, which serves up a lively blend of Top 40, country and western, rock, hip-hop and Latin. Central Florida Lifestyle notes that all levels of experience and dance expertise are typically welcome at Zumba and Jazzercise classes, which feature simple steps that are easily learned. A typical cardio dance class provides aerobic exercise, and can burn between 400 to 600 calories an hour with its high-intensity routines.
Salsa Dancing
Salsa, which has enjoyed a recent spike in popularity in nightclubs and dance studios, is an exhilarating and intricate Latin American dance. Salsa resembles the mambo in that it consists of a pattern of six steps danced over eight counts of music, but salsa features more turns and is danced side to side, in contrast with mambo's back and forth movement. Salsa is influenced by the dance styles of combia, bomba and merengue music, among many others. According to Salsa Crazy, the salsa dance step step burns an impressive 420 calories per hour, making it a good choice for inclusion in a weight loss program.
References
- The Telegraph: Dance Your Way to Weight Loss; Bryony Gordon; February 2009
- She Knows: Dance Workouts That Help You Lose Weight
- Atlanta Belly Dance: Health Benefits of Belly Dance
- Central Florida Lifestyle: Dance to Lose Weight
- Central Home: Salsa--History of Salsa Dancing
- Salsa Crazy: Salsa Dance Health and Fitness Benefits
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