YOUR HEALTH

Protecting Mind, Body and Spirit

by Laurie Johnson

As a dancer it''s important to maintain a healthy, strong body along with a healthy mental attitude. Without proper nutrition, however, you couldn''t effective take class, practice, attend conventions, compete, and confidently shine on stage. 

Here are some tips to help you maintain your physical and emotional well-being:

Vary Your Workout Routine – If you dance several days a week your body could benefit from cross-training. Cross-training helps your body recover from the rigors of dancing.  Incorporate swimming, rowing, yoga, Pilates, volleyball or some other activity that uses different muscle groups. Yoga is great because it strengthens, lengthens, and centers the body.  Swimming is ideal because it doesn’t overload your joints and it helps to build your cardiovascular strength. Try executing some ballet moves while in the water. That’s fun. Your body will thank you. 

Keep It On The Positive Tip – The mind controls the body. It’s very important to maintain and positive mental outlook at all times. Yes, it’s easier said than done. Tell me something that isn’t.  If you’re facing something new or something more challenging than usual give yourself the benefit of the doubt. Psyche yourself up and willingly accept and anticipate the challenge. See the goal as if it’s already achieved. You’ll be amazed and what you can accomplish once you set a goal and focus on achievement.

Affirmations Really Do Work – You’ve heard it in dance class before: “Don’t say CAN’T.” Focus on positive expressions. Instead of saying “I won’t fall out of my turns,” say “I will stay centered during my turns.”

Take your Vitamins - Vitamins are good when taken consistently. Don’t load up when you are feeling sluggish or ill. Keep the levels consistent in your body by taking your vitamins everyday. Daily dosages ensure your body can adjust to consistent, concentrated levels.

Enjoy Your Favorite Treats Every Once In A While – It’s important not to deprive yourself of your favorite treats for too long. If you do - it’s very likely you’ll overindulge and eat way too much when you do have a particular food. Moderation is the key. Go ahead, enjoy! 

Eat Up ~ Don’t Skip Meals - This is one of the worst things you can do to your body. When you skip meals your body goes into a semi-starvation state. Your body needs energy to properly function. Begin each and every day with a well-balanced breakfast and continue to nourish yourself throughout the day. The consequences of insufficient calorie intake for dancers can include weakened bones, low energy, fractures, and stress.

Remember The Pyramid - A balanced diet is one that includes all the food groups. The U.S. Department of Agriculture (USDA) developed the following list and advises that we should have foods from every color, every day.

• Orange - grains
• Green - vegetables
• Red - fruits
• Yellow - fats and oils
• Blue - milk and dairy products
• Purple - meat, beans, fish, and nuts

Eat a variety of foods and remember that this food guide is just one way for you to understand how to eat healthy. Keep a supply of healthy snacks like fruit, nuts, cheese and crackers in your dance bag.

Smoking? C’mon! – We’ve all heard the dangers of smoking. Did you know that when you smoke you are actually CHOKING your muscles? This is because the nicotine in cigarettes decreases blood flow throughout your body. Your blood vessels become narrower and your muscles can’t work the way they were designed to work. Tar, nicotine and carbon monoxide use up the oxygen in your blood – this is oxygen you need for dancing. Yeah!

Don’t Forget to Breathe – Because your muscles need oxygen it’s important not to hold your breath while you’re dancing. Instead coordinate your breathing with your movements. Ensure that while you’re dancing you fully inhale and exhale with each breath.

Perfection Is Not The Way To Succeed – You will never be perfect.  This is a reality and if you don’t accept this reality you will always feel like a failure. Focus your energy on artistic expression, joyful interpretation, musicality, and touching your audience.