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Dance Your Way to Health & Fitness
From ancient tribal dances to the elegant ballroom dance and vivacious modern jazz, dancing continues to represent an integral part of sociocultural activities.
Social dancing has been popularised in recent years among many that want to keep fit. Indeed, dancing can be considered a form of exercise. An hour of ballroom dancing burns an average of 240 calories per hour.
Common Dance-related Injuries
Up to 8 in 10 professional dancers have an injury each year; majority occuring in the lower limb and spine. Ballerinas are prone to back injuries, foot and ankle problems while aerobics carry a risk of stress and ligamentous injuries to the lower limb.
Risk Factors
• Poor core strength
• Pre-existing musculoskeletal problem
• Pregnancy
• Osteoporosis
• Improper training
• Lack of warm-up
• Faulty dance techniques
• Inadequate hip external rotation
• Weak eccentric strength of leg muscles
• Foot & ankle problems: high-arched feet,
• stiffness of the big toe joint, tight Achilles
• tendon, foot structural deformities
• Barefoot dancing
• Continuous jumping
Dancing the Healthy Way
• Know your own and partner's physical capabilities
• Know the steps involved and the proper execution of
each manoeuvre
• Start with a few stretches and warm-ups
• Do not attempt extreme manoeuvres you are not
accustomed to
• Do not take to the dance floor if you are giddy from excessive alcoholic intake
Dance Environment
• Avoid doing high impact activities such as aerobics on concrete or tiled floor
• A floor too soft may lead to ankle sprains
• Avoid floors that extremely sticky or sleek
• Hard wood/flooring with cushioning properties is best
Shoewear
• Proper fitting shoes with good cushioning
• High top shoes for those with tendency to ankle sprains during aerobics
When Thing are NOT Looking Right
• Unusual, persistent fatigue; increased weakness
• Pain, discomfort lasting more than 1 hour after the activitiy
• Persistent discomfort in any area after discontinuing the activity
• Excessive swelling/stiffness of the joints after the activity
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