The popularity of television shows like 'Dancing With the Stars' has led to many parents getting their kids up off the couch and onto their feet. “Dancing is generally aerobic and therefore a great cardiovascular workout that's fun for kids,” says fitness and stress management expert and author, Debbie Mandel M.A., “If you can dance 3 times a week, you can incorporate a great workout as well as work compound muscle groups.”

A study published in the Journal of the American Dietetic Association in 2005, found that a comprehensive fitness and healthy eating after school program, that involved parents and their children, and also included dance as part of the fitness portion, resulted in fitness improvements and blood pressure reduction in children, and weight loss in their parents.

Families across the country are using hip-hop, polkas and Irish step dancing as a means to get in shape and spend time together. An activity that kids of all ages can enjoy, various forms of structured and informal dancing is being seen not only as a beautiful art form, but a fun, physical activity.


Why dance?

“Dancing is a form of exercise and exercise is an excellent way to maintain health and stave off chronic disease,” notes Dr. Stella Volpe, a registered dietitian, exercise physiologist, and professor at the University of Pennsylvania's School of Nursing. “The earlier a child exercises in his or her life, increases the chance that he will continue exercising throughout his lifetime.”

As with any exercise routine, you need to know how many calories are being consuming, to determine how many need to be burned for your child to maintain or lose weight. However, unlike many exercises, dancing works all body parts and does not segregate any specific muscles. “In dance you are using your own body weight for resistance, which creates a safe and effective workout,” says Debbie Mandel, M.A. an author and fitness and stress management expert.

Some dances are comparable to strength training such as belly dancing which works quads, back muscles and abdominals. “Among the other benefits dancing also increases muscle strength which aids in better posture, flexibility and endurance,” notes Mandel.

Additionally, but perhaps most important is dancing is aerobic and therefore a cardiovascular workout. Health benefits affect people at different rates, however “I have seen increased flexibility, muscle strength, cardiovascular and weight loss benefits in a few short weeks,” says dance instructor Holly Hewitt.

There are also mental and emotional benefits to incorporating dancing in your child’s lifestyle. Dr. Wendy Allen, Ph.D., a psychotherapist specializing in marriage and family and professional certified business coach notes, “Learning new steps keeps your child’s brain alert.”

Children enjoy the sense of accomplishment when they can beautifully dance to classical music, tap 90 miles an hour or jam to their favorite hip hop song. In addition to increased grace, physical activity such as dancing inspires a child to be optimistic and proactive in life. “Their self confidence goes through the roof. They want to dance around the house, in school hallways and on the playground,” agrees Hewitt and Allen.

“Dancing together also brings a parent and child closer emotionally. It is fun to share being uninhibited and silly,” Allen, also a professor of Human and Adult Development adds. It can lift spirits and self-esteem and, “each person’s own unique dance style eventually emerges when dancing.”

How many calories could your child burn while dancing? “This depends, but on average, an child can expend up to 330 calories per hour dancing depending on his/her age, size, etc.,” explains Volpe, who has worked on issues related to obesity prevention, body composition, and exercise for more than a decade. Remember the more your child dances, the more calories burned and the more confident he’ll become.

The American College of Sports Medicine and the Centers for Disease Control agree that everyone needs at least 30 minutes of activity at least five days of the week. Dancing should at least contribute to part of the accumulation of minutes per day, if not at least 30 minutes per day to show benefits. “Nonetheless, it is also important to build up to activity, as a child’s fitness improves. Thus, even if a child starts dancing only 5 to 10 minutes per day, and increases to 30 minutes per day, that is a good thing!,” urges Volpe.


Where to begin?

For any exercise to be effective it must be a part of your regular routine. “It also must start with proper stretching and a warm up period,” encourages Hewitt.

Kids can start with a 30 to 45 minute session one to three times a week depending on whether dance is combined with other activities.

Although it’s never too late to incorporate dance as a form of exercise, children as young as two can begin to reap the benefits of physical activity. When your toddler watches a video, dance along with the characters or the theme song with him. “Toddler dancing can also include jumping, knee lifts, marching, skipping and shuffling,” says Hewitt.

To encourage older children to dance, put on their music and dance with or among them. Experiment with folk dancing and polkas to dancing to rock and roll or disco, and take turns dancing to everybody’s favorite songs. Make dancing in the living room an after dinner activity for the whole family.

“Regardless of age, all exercise should be followed with a cool down period,” reminds Hewitt.


Gina Roberts-Grey is a freelance parenting and women's issues writer and has been published in more than 130 regional, national and international magazines. She can be reached via her website www.ginaroberts-grey.com