Experts share benefits of dance for seniors

Ravi Bala Sharma shares her dance routines on social media

Even as Tik-Tok-inspired choreographed dances continue to dominate social media, a 62-year-old has been quietly raking up the views with her Bollywood-themed routines. Nicknamed ‘Dancing Dadi', Ravi Bala Sharma has more than 1,00,000 followers and counts actor Diljit Dosanjh and choreographer Terence Lewis as among her fans. Importantly, however, she also draws attention to the many benefits that a dance-based fitness routine can have for senior citizens.

Dance fitness has numerous benefits for the physical and emotional wellbeing of seniors. Pic Courtesy/Kanchi Shah

Best foot forward
"Many seniors experience trouble with balance and mobility, which can lead to an increased risk of injury from falls. Dancing can help to improve the former, and also strengthen muscles. Dancing ensures that seniors receive regular cardiovascular exercise, which is essential for good heart health and preventing cardiovascular disease. Studies have found that it can help to lower blood pressure and cholesterol, and maintain a healthy body weight. Further, dancing can help to alleviate muscle pain and improve joint fitness, and has been found to have a positive impact on individuals suffering from mood disorders too," explains Benafsha Gazdar, an exercise scientist and founder of Benercise. Many senior citizens gravitate towards dance as it doesn't require equipment and can be done anywhere, she adds. With seniors enjoying dancing, they often end up exercising for longer than they would have otherwise - dancing doesn't feel as strenuous, she adds.

Kanchi Shah

Getting started
Senior citizens are the most enthusiastic students, reveals dance and fitness instructor Kanchi Shah. "When it comes to individual dancing, Bollywood is a top favourite as are classical dance forms. When dancing in a group, many seniors gravitate towards salsa and ballroom dancing," she shares.

Make sure that the routine you're choosing isn't hectic. Start slow with a simple side-to-side step. Add a clap when you step to the side, and finally add a hip movement. Repeat this and get moving to the music. Dr Salah Qureshi, MD-Internal Medicine at Axis Hospital, cautions against taking up any routine that heavily impacts the knees, ankles and feet. Gazdar says that while group classes may be a fun way to socialise, it's important that you don't get carried away by what others are doing as everyone may not necessarily be at the same fitness level. Further, don't abruptly engage in jumping actions and always end routines with stretches.

Dr Salah Qureshi

Dancing checklist
>> Get a fitness certificate from your doctor before you begin sessions
>> Avoid dancing if you have a history of heart disease, debilitating arthritis, or a condition like Parkinson's that will make you more prone to falls
>> Start with 15 to 20 minutes a day, five days a week
>> Alternate with a strength training routine