Autumn Years Fall 2023

HEALTH & WELFARE

Movement as Medicine Tips to Get the Most Out of Dancing By Robin Frank

W ith physical distancing no longer a concern for most people, danc ing for fun, exercise and social connection is back on the agenda. Dr. Kathleen Davenport, a physiatrist with ex pertise in dance medicine at HSS Florida, says the activity has physical and psycho logical benefits for people of all ages. HSS Florida is the West Palm Beach outpatient location of New York’s Hospital for Special Surgery. “I have patients ranging in age from young children to 90-year-old adults who enjoy dancing,” says Davenport, who specializes in the nonsurgical treatment of orthopedic injuries and conditions. She serves as company physician for the Miami City Ballet and is president-elect of the International Association for Dance Medicine and Science. A competitive ballroom dancer, Dr. Davenport has firsthand knowledge from a both a medical and personal perspec tive. “I like to say that dancing checks a lot of boxes. In social dancing, you interact with different people and can make new friends, which has multiple psychological benefits,” she explains. “On the physical side, you need good balance, you need core strength, you need strength in your lower and upper extremities if you’re do ing partner work. Dancing can also be an excellent cardio workout.” Physical therapists often say, “motion is lotion,” which refers to movement that provides natural lubrication needed for healthy joints. This is especially important for older adults. “Bringing movement to the body can address joint stiffness from arthritis and improve quality of life,” explains Ashleigh McAdam, a physical therapist at HSS Paramus, the New Jersey outpatient location of Hospital for Special

steps and technique so you are not setting yourself up for injury. • Start slowly. Ramp up gradually as you build muscle strength and endur ance. Do not start out by dancing for hours without a time out. This is hard on the body and can lead to injury.

Surgery. “Regular exercise such as dancing is essen tial for successful aging in terms of maintaining heart health, muscle strength, and bone health,” she adds. Some studies show that

Dr. Kathleen Davenport at a recent ballroom dance competition.

physical exercise is good for the brain. “In terms of cognitive benefits, with dancing you need to remember the steps and you need to remember how to do them. Dancing can help keep memory active as we go through our years,” Davenport says. Perhaps best of all, for those who love it, dancing just feels good. Many people report experiencing a sensation similar to the so-called runner’s high . “When you do something enjoyable, particularly physical exercise, endorphins are released, which are our ‘happy’ hormones,” she explains. There is no age limit for dancing, but McAdam recommends that people con sult their doctor first if they have health concerns or are new to exercise. “This is particularly important if one is living with a chronic condition or recovering from a serious illness,” she says. McAdam stresses the importance of well-fitting footwear and recommends a flat shoe or low heel for those getting started to maintain better balance. She advises adults to monitor how they feel after a dance session, paying attention to any joint swelling, muscle soreness or pain, which are indications to take a break. The HSS experts offer these additional tips to get the most out of dancing for fun and physical fitness: • If new to social dancing, make time to take some lessons to learn the correct

• Warm up ahead of time and do a cool down after the dance with some gentle stretching. • Listen to your body. If you feel tired, take a rest. This will help you avoid an overuse injury. • Stay hydrated. Dancing can be an excellent workout, and as with any athletic activity, keep water on hand to ensure adequate fluid intake. • If you experience pain or a potential injury, however slight, come off the dance floor. Continuing the activity could turn a small problem into a more serious injury. • Choose the right shoe for your style of dance and take an honest look at your footwear. For Latin dancing, for example, heels are generally recommended, but it is not the right shoe for all women. Make sure you are wearing a shoe that supports the activity and does not cause pain. • At some venues, the music is very loud. Consider asking the DJ to lower the volume or wear ear plugs if it becomes uncomfortable. • People just starting out may want to learn about dance etiquette. Studios and dance clubs often post helpful information on their websites. The experts say good practices can help everyone reap the benefits of dancing now and in the future.

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AUTUMN YEARS I FALL 2023