Dancing is one of life’s great pleasures. Swinging and grooving to music just makes us feel good. And whether it’s at a party or at home, there’s something undeniably irresistible about moving to a good rhythm.
But aside from it being plain fun, there are a whole host of health-improving reasons to take up dancing as a regular form of exercise. Here are our top 5. . .
1 – Dancing improves cardiovascular health
Dance, like other forms of vigorous physical exercise, makes your heart beat faster. And when the heart is pushed through healthy activity, just like any other muscle, it gets stronger.
Of course, there are many health benefits associated with regular exercise: reduced risk of disease, increased energy levels, better sleep. And whilst dancing may be just one of many ways to reap these rewards, it’s certainly one of the most enjoyable!
2 – It’s a fun way to stay active
According to the NHS, adults between the ages of 19 and 65 should aim to do at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic exercise per week. Attending dance groups or classes is a great way to contribute towards this goal.
Dance is a naturally engaging form of exercise due to the high levels of concentration it requires. Unlike jogging on a treadmill or lifting weights, dancing doesn’t consist of a single repetitive action or set of actions. Instead, it’s dynamic, ever-changing, and requires a level of focus and mind-body synchronicity that helps keep it appealing and enjoyable.
When we dance, our minds are dealing with many different stimuli at once. We have to know which parts of the body to move and when, remain aware of the music in order to keep time, and maintain constant spatial awareness so that we don’t bump into other dancers. These factors, combined, make dancing deeply engaging which, in turn, makes it a very fun and rewarding activity.
3 – Increases balance and reduces dizziness
Dancing incorporates a huge variety of movements across all parts of the body, and teaches us to move various body parts simultaneously.
As well as this, studies suggest that regular dance training can help to reduce feelings of dizziness. According to the research, experienced dancers are able to suppress signals from the balance organs in the inner ear linked to the cerebellum. In other words, if you spin a ballet dancer round in a chair they’ll recover from their disorientation faster than a non-ballet dancer.
4 – Dancing can help reduce stress
All forms of physical exercise can be linked to stress reduction, but dancing may be particularly effective in delivering that feel-good factor.
This is because dancing is such an inherently enjoyable activity that most of the time it doesn’t even feel like exercise. When we dance we’re more likely to lose ourself in the activity and simply enjoy it for what it is, rather than spending all our time watching the clock and wishing for it to be over.
Just think about it, when was the last time you stepped off a dance floor and didn’t feel good?
5 – It’s gentle on the body
One of the great things about dancing is the variety it offers. There’s a huge range of styles to choose from, so there really is something out there for everybody (literally, every body). This means that you can adjust the intensity based on your own physical abilities and preferences. A style like ballroom, for example, can make an excellent choice for individuals with limited mobility.
Dancing is heavy on the brain. It involves memorising sequences, steps, and specific movements, and requires mental and physical alertness. Many people believe that these, as well as other potential factors, make dancing a great way to improve cognitive performance.
In one study, it was reported that individuals who attended a weekly one-hour dance class over the course of six months experienced improvements in postural, sensorimotor, and cognitive performance scores.
“A 2003 study in the New England Journal of Medicine by researchers at the Albert Einstein College of Medicine discovered that dance can decidedly improve brain health. The study investigated the effect leisure activities had on the risk of dementia in the elderly. The researchers looked at the effects of 11 different types of physical activity, including cycling, golf, swimming, and tennis, but found that only one of the activities studied—dance—lowered participants’ risk of dementia. According to the researchers, dancing involves both a mental effort and social interaction and that this type of stimulation helped reduce the risk of dementia.”
Dance workouts you can do at home
Now for the fun part…
If you’re already feeling those feet-tapping, hip-swaying vibes take hold, then why not have a go at one of the dance workouts below. There’s something to suit everyone, from Latin and Salsa to Zumba and Hip-Hop!
15 MIN DANCE PARTY WORKOUT – Full Body/No Equipment
30-Minute Cardio Latin Dance Workout
Easy to Follow 20 Minute Salsa Dance Workout
HOME WORKOUT //20 MIN ZUMBA CLASS // TANJU
30-Minute All-Levels Cardio Dance Workout
MAMMA MIA HIIT DANCE WORKOUT
30-Minute Hip-Hop Fit Workout
30-Minute Low-Impact Dance Grooves Workout
Just dance
We hope you’ve enjoyed some of the videos above. But if you’d prefer dancing with other people in a more social environment, then why not come along to one of our Zumba classes! You can take a look at our timetables here to see which class suits you best.
Last week we shared 11 of the most popular yoga routines on YouTube. And with the same theme in mind, we thought we’d expand the offering by bringing you the top 10 most popular Pilates workouts.
Yoga, after all, isn’t for everyone. And if you find instead that you resonate more with the particular style and sequencing of Pilates, then this is the post for you.
Below are the top ten results for the YouTube search term “Pilates workout” (as of November 2021). You’ll find a great selection of classes offered by a range of different channels. Interestingly, the most common channel to feature in the list is POPSUGAR Fitness, which takes up 3 of the 10 spots.
POP Pilates for Beginners – Total Body Workout
13 million views
Leg Slimming Pilates Butt and Thigh Workout to Lift Glutes & Tone Thighs
13 million views
Total Body Pilates! 20 Minute Tone & Shape, Legs, Butt, Abs, Beginners Home Workout, Flexib
8.3 million views
The Ultimate Pilates 21 Day Challenge ♥ Define Your Abs & Booty
6.4 million views
30-Minute Butt and Abs Pilates Bikini Workout With Jake DuPree | Class FitSugar
5.4 million views
Pilates 21 Day Challenge ♥ Full Body Workout For Results
25-Minute Pilates Workout to Tone Your Abs, Butt, and Arms x WundaBar Pilates | Class FitSugar
4.6 million views
45-Minute Cardio Pilates Total Body Workout
4.3 million views
30 MIN FULL BODY WORKOUT | At-Home Pilates
3.9 million views
Stay strong!
That’s it for this week’s list. But don’t worry, it doesn’t have to end there. Once you’ve made it through these workouts, why not build on your personal practise with these 5 Pilates moves for a killer core workout.
Last week we shared some reasons why cycling is a fantastic form of exercise. This week, to continue with the same theme, we thought we’d share some useful resources for anyone who’s interested in digging deeper into cycling around the city of Newcastle.
Below you’ll find links to local cycling groups, hubs, shops, routes, and guides all based in or around Newcastle upon Tyne. We hope you’ll find them useful.
What makes cycling such a wonderful hobby is that not only is it great for mental and physical health, but it’s accessible. In other words: you don’t need heaps of money, equipment, or existing fitness to get going. Another form of exercise that strikes a similar chord is, of course, walking (although walking is, on the whole, more affordable and accessible).
But why choose between the two when you can just do both? So when you’ve finally exhausted all the resources on the above list, and you just fancy a good old-fashioned walk to mix up your cycling routine, then take a look at these 6 wonderful walking routes in Newcastle.
There are many reasons to ride a bike. Whether its to increase your health, decrease your commuting costs, or lower your carbon footprint, making a habit of cycling may be one of the best personal investments you can make.
And in terms of fitness, cycling is a wonderful addition to any workout regime. Both its low-impact nature and accessibility make it the perfect choice for everyday exercise.
So whether you want a bike for work, leisure, or just a good old fashioned leg workout, keep reading for x reasons why cycling is amazing for the mind and body.
Promotes mental wellbeing
In the words of Mark Martin (whose Ted Talk we’ve featured below), “You really cannot be sad on a bicycle”. There are a number of reasons why people believe that cycling is good for mental health. One potential factor is the semi-meditative state that cycling puts us in. The rhythm and motion of cycling can help to calm and quiet our minds, whilst at the same time the need to maintain constant awareness keeps our brains active enough to shut out all distractions.
Offers a low-impact cardio workout
A huge advantage that cycling has over lots of other exercise forms is its low-impact nature. A gentle/moderate cycling routine presents a much lower risk of injury than some other more intense styles of cardio training. This is not only good news for beginners and those with lower levels of fitness, but it’s good for everyone. Cycling is the kind of hobby you can keep with you all through your life.
It doesn’t matter how old you are, or how fit you are, or how well-conditioned you are. As long as you have a bike, and as long as you can ride it, then you’ll always have access to a source of cardio exercise.
Cycling kicks off your day in a positive way
If you cycle to work then it’s one of the first things you’ll do in a morning, which can have a hugely positive impact on the rest of your day. Pedalling a few miles before even sitting down for your 9am coffee can bring a huge sense of achievement and satisfaction.
In fact, cycling has been identified as the happiest way to commute to work. According to a paper in Science Direct, there are four components that contribute to higher levels of commuter satisfaction in cyclists: “1) A high degree of commuting control and ‘arrival-time reliability’; 2) Enjoyable levels of sensory stimulation; 3) The ‘feel better’ effects of moderate intensity exercise; and 4) Greater opportunities for social interaction”.
Ted Talks On Cycling
Now, for a bit more inspiration and information, we thought we’d share two fantastic Ted Talks on the wonders of cycling. Enjoy!
Bicycling For Life: Mark Martin
The Amazing Way Bicycles Change You: Anthony Desnick
Walk, Cycle, Run, Swim
Of course, cycling is just one of many ways to keep fit and healthy. For more on the myriad advantages of keeping active, why not take a look at these 5 benefits of running, or these 9 benefits of swimming.
We live in a time of unprecedented connectivity and technological innovation. Smart devices and gadgets are now a feature of everyday life, and most of us can’t imagine how we’d get by without them.
The fitness industry is one which has seen an explosion in smart technology, with new apps and devices constantly emerging. So no matter what benefit you’re seeking, chances are there’s a gadget out there for you – regardless of how niche it may seem.
But on a more simplistic and general level, there are certain gadgets that are more universal and can be adapted to almost any fitness regime or health goal. So for a brief overview, we thought we’d share 10 fitness gadgets that almost anyone could find useful!
Note: none of the links in this article are affiliated, and we don’t get paid to advertise or promote these products.
FITBIT
FitBit – the well-known and well-loved smartwatch that’s been a go-to for fitness fanatics for years. Adding a FitBit to your collection of workout gear is a great idea for anyone who likes to stay organised, keep motivated, and track their progress.
There are lots of features in these watches (more or less depending on the model you go for), and there really is an option for everybody. From sleep tracking and heart rate monitoring to stress management and breath rate measurement.
For anyone looking to digitise their exercise regime and upgrade to a smart lifestyle, smartwatches are an absolute must, and a FitBit is always a safe option.
Fitness gadgets don’t always have to be about gains, tracking, and progress. Sometimes the most effective tools are the ones that help us rest and recover. This is where the PSO-SPINE comes in. In a nutshell, it’s a self-massage tool designed to “keep your spinal muscles healthy and your nerves functioning properly to prevent some of the problems that occur from aging, injury, and everyday movement”.
A handy gadget like this really should be an essential part of every fitness buff’s kit. Because a healthy spine is crucial for keeping mobile and flexible.
Note: the company’s website advises all prospective customers to consult with a doctor before using this product.
FITT Cube
A home gym in a portable cube? Sounds suitably futuristic to us.
The FITT Cube is a very interesting fitness tool. Providing cardio, strength, flexibility, endurance and power training, and boasting over 100 individual exercises to target every muscle in the body, all in a cube that’s less than 50cm tall.
It’s built from steel, so offers peace of mind in terms of durability. And it comes with some impressive extras including custom resistance bands and an exercise chart.
The FIIT Cube seems perfectly suited to those confined to smaller spaces, or anyone who simply enjoys performing full-body workouts at home.
It’s innovative, well-designed, and relatively discreet. All-in-all, something not to be overlooked by the gadget-conscious gym buff.
Why bother with a self-cleaning water bottle? Well, the LARQ “uses UV-C LED light to eliminate up to 99.9999% of bio-contaminants from your water and bottle”. It’s a bottle that keeps your water clean, and clean water is an absolutely essential component of a healthy lifestyle.
It might not track your heart rate or count your calories, but not much else matters if you don’t have a good water supply.
Considering just how important hydration is for health, we thought we’d dedicate two places on our list to smart bottles. The HidrateSpark 3 tracks your water intake throughout the day and, with the accompanying app, lights up when it’s time to drink. It’s BPA-free, stylish, and practical.
These smart insoles are about as futuristic as it gets. Slip them into your running shoes and you’ve got an AI coaching engine assessing your every step. ARIONCOACH focusses deeply and methodically on how you run in order to improve every aspect of your technique.
It’s best to consult the company’s site for a more detailed breakdown of the technology. But for serious runners this could be a potentially game-changing piece of equipment, especially for those who prioritise technical performance.
Smart Scales
We’ve all got a set of basic weighing scales lying around the house somewhere (usually tucked away behind the bathroom door where they’re easy to forget about). But when it comes to serious health and fitness progress monitoring, sometimes a run-of-the-mill scale just doesn’t do the job.
This is where smart scales come in. In addition to showing your weight, smart scales take a plethora of other measurements, including BMI, body fat, bone mass, and muscle mass. The exact metrics covered will vary from scale to scale, but most of them come with Android and iOS apps for smartphone pairing, and with the level of detail and depth they provide, they can really help take your fitness to the next level.
And with certain models starting at £34.99, budget doesn’t have to be an issue.
To browse through a selection of top-rated smart scales, see here.
If cycling is your thing, then look no further than the Peloton Bike. This incredible piece of equipment really is a one-stop shop solution. With onboard screen and speakers, you’ll have access to thousands of workout classes from the comfort of your own home.
It’s quite expensive in comparison to the other items on this list, but considering what it could save in the long run it could easily be, for the right person, a smart and worthy investment.
Wireless earphones
Because what workout is complete without music? In fact, for many people music is an absolutely essential component of their exercise routines, providing motivation and an extra layer of enjoyment.
But we’ve all experienced the less-than-ideal scenario of our arms getting caught in earphone wires, painfully tugging the buds out of our ears…
Though a good pair of wireless earphones might prove most valuable to runners, they’re still an excellent addition to any tech-savvy workout kit.
But it’s important to know what you’re getting. After all, what would be worse than buying a pair of wireless earbuds only to lose one during your first run? This is where the true workout-friendly models come in — earphones specifically designed with running, jumping, and spinning in mind.
For a more in-depth breakdown of different wireless earphone models and their various strengths, take a look at this article.
If you happen to like both skipping and fitness tracking, then this product is a no-brainer. Essentially it’s a skipping rope with built-in LED lights which light up to “display calories burned, interval training data, and other symbols and icons to register double unders and other relevant fitness workout information”.
It’s a very smart concept. The way the display works is that the LEDS trigger at different times as the rope moves around you, creating the effect of a floating screen. Very futuristic, very cool, and very handy for anyone who integrates skipping into their fitness routine.
Sometimes there’s nothing like a good book to get you feeling motivated and inspired. This is especially true when it comes to exercise. Reading a great sports or fitness book can be just the thing to lift our spirits and push us to work harder for our goals.
So today we thought we’d share 20 books all about fitness, sports, and (of course) swimming. We hope you find these titles as enjoyable and inspiring as we do!
Please note that none of the links below are affiliated. We haven’t been paid to advertise the titles listed here, and we don’t receive any money from sales generated through the provided links.
Michael Phelps is regarded as one of the greatest swimmers ever, and is the most decorated Olympian of all time, with a total of 28 medals to his name. No Limits is Phelp’s inspiring account of his preparation for the 2008 Olympics and beyond. It’s a motivating advocation of striving for your goals the good old fashioned way: with hard work and determination.
This book follows a group of budding California-Based Olympians, chronicling their journey to compete in the 2000 Olympic games. Gold in the Water centres around four swimmers and their coach, and shines a light on the highs and lows of the swimming life. A must read for competitive swimmers!
Much like Michael Phelps, Ian Thorpe is swimmer of legend. His achievements (11 World Championship titles; 10 Commonwealth Games gold medals; 22 world records; and 5 gold, 3 silver, and 1 bronze Olympic medals) are nothing short of extraordinary. This Is Me focusses more on Thorpe’s 2012 comeback as opposed to his early career. But it’s an honest account of the life and struggles (especially those outside the pool) of a world class athlete.
This one’s for anyone who thinks they’re too old. It’s a story of stepping up to the challenge, despite your age and the age of your competitors, and following your dreams. It sends a wonderful and inspiring message for us to continue competing and staying active in older age.
You don’t need to be a swimmer to be inspired by this story of unfaltering motivation. By the age of 16, Lynne Cox had broken all records for swimming the English Channel. She then went on to become the first person to swim the Strait of Magellan — and that hardly scratches the surface of her achievements. This is the story of a passionate, determined, and daring individual, and one that should strike a chord with all readers.
In short, Born to Run isthe story of a journalist who sets out to Mexico to discover how Tarahumara Indians can run hundreds of miles without needing rest or injury. But it goes much deeper than that. It’s a fascinating journey into the heart and science of long-distance running.
Non-runners, don’t be skeptical. You don’t need to enter ultra marathons to benefit from these pages. There’s something here for everyone — but who knows, it might just inspire you to dust off those old running shoes!
Known as “the bible of bodybuilding” and written by one of the most famous bodybuilders of all time. Not much more needs to be said about this one, except that it’s an invaluable resource for weight trainers of all levels and abilities.
It’s true that this book will naturally appeal more to bodybuilders. But it’s worth noting that it does go into detail about aerobic training for fat loss too, which may be beneficial for exercisers with different goals.
A pop science book all about the science behind exercise. Simplistic, informative, and presented in a Q&A style, Which Come First dispels lots of fitness myths, and calls on reliable scientific evidence to provide information, insight, and advice on all things exercise.
Men’s Health is an online fitness juggernaut, and this volume is a brilliant resource for gym enthusiasts. It explores lots of different exercises, detailing how to perform them and their benefits. You’ll also find nutritional information and training session examples.
There’s a strong focus here on building functional strength, as well. Which makes it perfect reading for everyone, from pro athletes to furniture lifters!
An honest and inspirational account of Sharapova’s rise to international tennis stardom. It documents everything from her humble Siberian roots to her first Wimbledon win, and everything in-between and beyond.
For tennis players, athletes, fitness enthusiasts, or anyone who simply enjoys an interesting life story, Unstoppable is an absolute must read.
Eniola Aluko has achieved some incredible things in her life. First class honours law degree, 102 appearances for England women’s national football team, UN Women UK ambassador to name but a few.
The book deals with themes of dual nationality and identity, race and institutional prejudice, success, failure and faith, and aims to inspire confidence in a new generation of women.
This is an excellent book for anyone with an interest in (but not necessarily an understanding of) sports psychology.
The core message of the book is wrapped inside a fable, and is designed to build the reader’s self-confidence and mental resilience. Great for anyone with lofty goals!
Tim Grover has worked with some of the world’s greatest athletes, including Michael Jordan Kobe Bryant, and shares his thoughts on how to achieve mental and physical dominance.
This is a book designed to show you what it takes to reach your goals and achieve your dreams.
This book is a must-read for anyone looking to improve their mental performance. In a nutshell, it’s a mind training book with the goal of boosting your athletic potential beyond the realm of the purely physical.
Providing a window into the minds of champions, and offering science-backed tips and techniques, Jim Afremow’sbook is there to help you excel to new heights.
A book that does exactly what it says on the tin. If you’ve ever found yourself frozen on the sofa with indecision, straining over whether or not to get up and go to the gym, then consider giving this one a read.
It’s the perfect companion for anyone who, from time to time, needs a firm push in the right direction, just to keep themselves on track.
Neila Ray, who is involved with Darebee (an amazing free online workout database), has authored a very practical book, filled to the brim with great workouts that can be performed pretty much anywhere.
Another book that delivers exactly what the title promises, this is an excellent option for those who are less worried about theory and personal stories and more interested in bare bones workouts.
In this book Martin Gibala, one of the world’s leading HIIT (high-intensity interval training) researchers, shows us that getting fit and strong doesn’t necessarily require hours of daily commitment. Instead, Gibala offers strategies for achieving our fitness goals in much smaller time intervals. This one’s essential reading for fitness buffs on a tight schedule.
Whether you’re a longtime runner or complete beginner, this book is an essential companion. Starrett focuses on helping runners avoid and navigate obstacles common to the sport. Notably, you’ll find guidance on how to stay injury free through proper conditioning.
What’s special about this book is that it approaches fitness from the other side of the treadmill. Focussing on the science of sports recovery, Christie Aschwanden shows us how to best utilise our time outside of the gym. From “ice baths and cryogenic freezing chambers to the science behind Usain Bolt’s love of chicken nuggets”, this book demonstrates the importance of recovery, and why it might be one of the most essential elements of an effective fitness regime.
