Square dancing is no longer just an exclusive entertainment for the elderly, but has gradually evolved into a cross-age national sport. The number of people participating in square dancing has exceeded 100 million nationwide, a figure that not only shows its popularity, but also reflects people's pursuit of a healthy lifestyle. The popularity of square dancing lies in its openness and inclusiveness – young people and children alike can find fun in this activity.
Square dancing is not only a symbol of enjoying life, but its benefits for physical and mental health are also obvious. It is a low-risk, high-efficiency form of exercise that can effectively promote cardiopulmonary function, strengthen muscles, improve coordination and flexibility, and is also a good platform for social interaction, which helps to reduce stress and improve mood. Therefore, square dancing should not be seen as a mere leisure activity, but as a lifestyle that promotes physical and mental health in an all-round way.
Dancing brings about five magical changes
Improves balance: According to a study by the Federal University of the State of Rio de Janeiro, Brazil, older adults can improve their balance by up to 50 percent if they participate in ballroom dancing for 30 minutes three times a week for three months. Not only does this reduce the likelihood of falls, but it is extremely effective in preventing fractures caused by falls.
Improving Flexibility: Gou Bo, a professor in the Department of Health Sciences at Xi'an University of Physical Education, noted that dance can significantly improve the flexibility of the body. Through a wide range of movements, dance can help stretch all parts of the body and enhance the flexibility of muscles and joints, which can improve the flexibility and coordination of the body. This also helps reduce the risk of injury during sports.
Building Muscle Strength: Professor Gou Bo further explained that dance is a full-body sport that involves almost most of the muscles in the body. Regular dancing not only builds muscle strength and endurance, but also helps to improve body shape. In addition, it activates the muscles and bones and relieves low back pain or back pain caused by lack of exercise.
Improves cognitive function: Research from the New England Journal of Medicine found that regular participation in dance activities reduced the incidence of Alzheimer's disease by 76%, an effect that exceeds that of any other type of sports. In addition, cooperation and physical contact with dance partners have been found to improve athletic performance in people with pre-existing conditions.
Promoting Social and Mental Health: Professor Gou Bo also mentioned that dance is a group activity that helps older people expand their social circles, keep in touch with old and new friends, and enhance their social adaptability. Communication in group dances helps to dispel feelings of loneliness and loss. At the same time, the improvement of physical function can also indirectly enhance the self-confidence of the individual.
The World Health Organization has issued five guidelines for exercise in middle-aged and older adults:
Varied cardiovascular exercise: Heart health is especially critical for middle-aged and older people. Common beneficial workouts include pool swimming, brisk walking, cycling, and more. It is recommended that middle-aged and older adults do 30 to 60 minutes of multi-intensity exercise 3 to 5 times a week, with the goal of increasing heart rate to 40% to 85% of basal levels. For older or less fit, 20 to 30 minutes of exercise is equally effective. Proper exercise can effectively improve cardiac endurance and achieve optimal heart health.
Moderate strength training: In the past, it was thought that middle-aged and elderly people should not do strength training, but proper strength training can be beneficial in delaying the loss of bone density and muscle decay. It is recommended to use lightweight sandbags, small dumbbells, elastic bands, etc. for safety training to avoid injuries caused by long-term training.
All-round exercise: Choose a variety of exercise methods, such as muscle stretching, light strength training, and flexibility training, to achieve a comprehensive range of exercise. Individual exercise programs should be tailored to age and fitness.
Exercise for the elderly and physically weak: The elderly or physically frail should also participate in appropriate exercise, such as brisk walking instead of jogging, or choose low-risk exercise such as swimming, to slow down the rate of aging.
Psychological factors in exercise: Consistent exercise is equally important for middle-aged and older adults. Due to physical and psychological limitations, they may experience frustration or negative emotions. Therefore, it is advisable to adjust your exercise program appropriately to avoid getting frustrated about not reaching your desired goals.