Dance your way to fitness

Get fit dancing

emotional wellbeing,exercise,healthy living Pair of pink ballet shoes hanging on a black wall Even with the best intentions, it can be hard to find the motivation to do regular exercise. The answer is to find an activity that\'s fun as well as energetic, and dancing ticks both those boxes.

"You don\'t realise you\'re getting fit - you\'re too busy enjoying yourself," says Dr Matt Wyon, physiologist and lecturer in dance science at the University of Wolverhampton. Village halls, schools and churches host classes from ballroom to belly, inviting us to enjoy the benefits of swaying our hips and tapping our feet.

The benefits of dance

better body,exercise 123 woman in white dancing The Government recommends five half-hour sessions of moderate-intensity activity (something that causes you to breathe faster, increases the heart rate and warms you up) every week. Like all exercise, dancing strengthens the heart, muscles and bones, and reduces blood pressure and the risk of diabetes and strokes. But it has many extra bonuses. Gliding across the floor will boost coordination, balance and strength - particularly important as we age, because it reduces the risk of falls. Dancing the night away will also shed weight - in a half-hour session, a person weighing 60kg (9st 6lb) burns at least 99 calories, and twice that if it\'s a lively salsa.

Even the social aspect of dance reaps health rewards; a study published in the \'Journal of Epidemiology and Community Health\' found that people with a strong network of friends were likely to outlive those without. And a sultry tango with your partner can really help to reignite passions both on and off the dance floor. So, with a host of styles to choose from, there has never been a better time to put your dancing shoes on.

Ballroom

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From the elegant waltz to the exotic Latin American samba, ballroom dancing offers a wide variety of techniques that are fun and challenging to learn.

The graceful movements not only look attractive, but they are also excellent for posture and flexibility. "The exaggerated position of holding the chest high with the back slightly arched strengthens your tummy, back and shoulder muscles, and will improve the way you hold yourself," says Andrea Blackshaw, a sports and dance physiotherapist. Ballroom dancing gives you a mental work-out, too. The task of learning steps and keeping in time stimulates the mind, helping it to stay sharper for longer. A study from Yeshiva University in New York found that older people who took part in ballroom dancing were less likely to develop dementia than their peers who did not participate in a leisure activity.

To find a class, call the International Dance Teachers Association on 01273 685652 or visit www.idta.co.uk.

Line dancing

emotional wellbeing,exercise Close up shot of brown warn cowboy boots

One of the most popular hobbies in the UK, this style of dancing was invented by cowboys who would form lines and walk in step to country-and-western music. Today, it is just as likely to be soul, rock or pop, and the music is beneficial in itself. "Music reduces the perception of fatigue, so you work out more vigorously and for longer," says sports psychologist Professor Andrew Lane. Hearing a favourite tune stimulates the body to produce endorphins, which help to boost your mood.

Line dancing is good for beginners, as it is only mildly energetic and steps are easy to learn. Plus, you don\'t need a partner. 

To find a class, visit www.linedancing.org.uk or check the listings in your local newspaper.

Salsa

exercise,health advice Couple salsa dancing This fusion of Latin and Afro-Caribbean dances first hit Britain in the mid-1970s and has grown in popularity ever since. It is one of the best dance styles for improving fitness because the music is lively and the movements are energetic, with dancers twisting and swaying to the beat - which means it\'s good for the heart. "The heart is a muscle and, like all muscles, it requires regular exercise to ensure it is functioning properly," says Dr Charmaine Griffiths of the British Heart Foundation. "Salsa is a great aerobic exercise, making the heart and lungs work harder at pumping blood and oxygen around your body. All the organs in your body, from your brain to your kidneys, will use this extra oxygen and blood to help them to do their jobs more effectively." Salsa is also great for body toning. Twisting and turning the hips and spine increases their flexibility and strengthens the muscles around the upper thighs and waist.

To find a class, contact Salsa UK on 020 8776 9000 or visit www.salsa-uk.com.

Tap dancing

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Think Ginger Rogers and try on a pair of tap shoes for size (remember: she did everything Fred Astaire did but in high heels and backwards). This rhythmical form of dance uses the hips and legs while metal taps on shoes are beaten against the floor. "

Energetic tapping has numerous physical benefits. "Tap will help to strengthen the whole body and it will tone the legs particularly," Andrea Blackshaw says. It helps to reduce the risk of osteoporosis by putting a healthy strain on bones, which makes them stronger, denser and less likely to fracture from a fall. "Tap also improves the dancer\'s posture, agility, coordination, balance and rhythm," Andrea says. "And, as you gain confidence with the technique, it will become more aerobic and will increase your level of fitness, too."

To find a class, contact the British Theatre Dance Association on 0845 166 2179 or visit www.btda.org.uk.

Other dances to try

exercise,healthy living Legs of modern dancers in studio Middle Eastern or belly dancing Rotating the hips and stomach to music helps to tone the upper body and tighten the pelvic floor muscles, which can become weak, particularly after childbirth.

Ceroc One of the fastest growing dance styles in the UK, ceroc is quick and easy to learn. A fusion of jive and salsa, it is good for the heart and for burning calories, while the dips, turns and side-to-side movements help keep joints and muscles flexible and strong.

Ballet Reap the benefits of poise, posture and grace, while toning and lengthening your muscles for a leaner and stronger body.

Contemporary dance This term describes a variety of movements carried out to modern music. You will see improvements in strength, flexibility and posture and, with practice, aerobic benefits, too.

Ceili (Irish), Ceilidh (Scottish) or English country dancing A very sociable activity involving a caller directing a large group of people, so you don\'t have to know the steps. It gets the heart racing and strengthens leg muscles.

Steps in the right direction

better body,exercise,healthy living Legs of a ballet dancer dancing

There are many more types of dance to try, from modern jazz to flamenco. Classes are often advertised in local papers and libraries, while nearby dance schools may offer a range of adult classes. For a list of schools near you, contact the International Dance Teachers Association (01273 685652; www.idta.co.uk).

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