Dancers should consider themselves as athletes and, therefore, should make sure they take good care of their bodies and minds.
Below are five simple steps for dancers to keep themselves in tip-top shape to perform at their best…
1. Sleep is one of the most important behavioral experiences we have!
Thirty-six percent of a person’s life will be spent asleep, but why is that important to a dancer?
Sleep brings restoration to your body, providing memory consolidation, putting new information in a precious place where you can recall and use later. It is recommended that a person gets 7 to 8 hours of sleep every night (some recommend teens to get at least 8 hours).
Not getting enough sleep every night can lead to weight gains (for example, sleeping less than 5 hour per night can result in a 50% likelihood of being overweight).
Sleeping less than the recommended amount can cause you to crave stimulants like caffeine, which can negatively impact your focus and attention to detail, both attributes of a successful dancer.
2. Fuel your body with a well balanced diet!
A dancer, like any other athlete, should make sure they follow a nutritious food plan, eating plenty of fruits and vegetables along with foods high in protein and fiber.
It’s OK to indulge in an occasional treat, but be careful not to make a habit of eating too many sweets.
Dancers lead an active lifestyle so it is equally important not to skip meals. Remember that it is better to EAT SMART rather than not eating at all.
3. Don’t skip warm-ups and cool downs when dancing!
It is easy to fall into the habit of getting to class just in time, or just a little bit late, and not take the time to do proper warm up.
Properly warming up increases blood flow to all the muscles and allows you to perform better and avoid injuries.
Make it a point to arrive 5-10 minutes before class starts so you take the proper time to warm up individually and in class. Arriving 5-10 minutes prior to a dance class is an excellent life lesson that will pay benefits in your future, whether in school or workplace.
Likewise, at the end of class it is important to take time to cool down rather than running off too quickly to your next commitment. Proper cool down allows your muscles and heart return to normal and will have a positive impact on your overall health.
4. Hydrate, Hydrate, Hydrate!
Many people fail to drink enough liquids in the course of a day, and this is especially true for dancers.
By not drinking enough liquids, a dancer can easily become dehydrated causing them to feel tired and possibly start feeling nauseous or become prone to cramping.
The standard to follow diligently is eight glasses of liquid each day, preferably water. Limit your intake of sugary drinks or caffeinated beverages.
5. Don’t hide injuries or just try to dance through them!
While every dancer or athlete has probably performed through a nagging injury, it is important for a dancer or athlete to accurately assess the nature of any bothersome pain or injury.
While you would prefer to just “dance through the problem” this might lead to a more severe injury that can have longer lasting impact.
If you are ever in pain during a class, ask the teacher for advice (most teachers have had to deal with injuries in their careers) on how to deal with it. If the injury persists, ask your parents to consider visiting a doctor for a prognosis.
You may need to give your body time to recuperate if you want to be able to dance to the best of your ability.
Follow the above ideas. You will lead a healthier life, and you will be able to perform at a higher level.
