The festive season typically brings late nights, music, and dancing. However what if it may double up as a exercise too? Dandiya and garba, historically carried out throughout Navratri, are usually not solely a cultural celebration but in addition a surprisingly efficient option to keep energetic.
The energetic footwork, rhythmic hand actions, and fixed twirls can go away you sweating as a lot as a cardio session on the health club. Not like monotonous exercises, dancing for hours in a gaggle is enjoyable, social, and retains you going with out realising what number of energy you’re burning.
For many individuals, it feels much less like train and extra like a celebration, which is why it might change into an pleasant option to construct stamina and enhance temper whereas staying match.
Story continues under this advert
However simply how useful is that this festive dance kind in the case of health? Can it actually contribute to weight reduction and general well being if practised recurrently? We requested a health skilled to interrupt it down.
What number of energy does an hour of energetic garba or dandiya burn, and the way does it stack up in opposition to different exercises?
Dr Vajalla Shravani, MPT, health and Pilates skilled at Tone30 Pilates, tells indianexpress.com, “An hour of energetic garba or dandiya might help a median individual burn wherever between 350 to 600 energy, relying on their physique weight, depth of motion, and consistency of steps.”
She provides that that is akin to a brisk one-hour Zumba session and solely barely decrease than operating at a reasonable tempo. “As a result of the dance entails steady footwork and higher physique motion, it retains the center price elevated all through, supplying you with a calorie burn much like many structured cardio exercises whereas feeling far more pleasant and social,” mentions Dr Shravani.
Dr Jagadish Hiremath, Public Well being Mental, provides, “From a medical standpoint, essentially the most beneficial facet of garba and dandiya is that they maintain a reasonable to vigorous coronary heart price for a protracted interval. Slightly than focusing solely on calorie numbers, what issues is that this depth improves cardiovascular conditioning and metabolic effectivity. Individuals with lifestyle-related situations comparable to early hypertension or borderline diabetes can significantly profit from this type of rhythmic cardio exercise, supplied their physician has cleared them for reasonable train.”
Story continues under this advert
Start with a brief warm-up and stretching routine earlier than every session to loosen the muscular tissues and stop cramps. (Supply: Freepik)
Key advantages of training garba recurrently
Common garba follow works as a full-body exercise. “The fixed rhythmic motion boosts cardiovascular endurance and lung capability over time. Dancing in a gaggle additionally enhances mind-body coordination as you keep in sync with music and fellow dancers, which is great for neuromuscular health,” notes Dr Shravani.
Garba presents a novel mix of cardio and purposeful motion that promotes joint mobility and musculoskeletal well being, notes Dr Hiremath, including that the round patterns and side-to-side footwork interact stabilising muscular tissues across the hips, knees, and ankles, which might improve stability and scale back threat of falls over time.
Precautions to keep away from fatigue, accidents, or pressure whereas nonetheless having fun with the festivities
In keeping with Dr Shravani, since Navratri celebrations typically imply dancing for a number of consecutive nights, preparation is vital. “Start with a brief warm-up and stretching routine earlier than every session to loosen the muscular tissues and stop cramps. Put on comfy, well-supported footwear to cut back pressure on the knees and ankles. Keep hydrated and embrace small breaks to let the center price come down between units.”
Moreover, Dr Hiremath stresses that these with power well being points or current accidents “ought to seek the advice of a doctor earlier than taking part, particularly in the event that they plan to bop on a number of nights.” Satisfactory sleep, gradual build-up of exercise, and conscious consideration to respiration are important to stop overexertion. Individuals with coronary heart or lung situations ought to monitor for warning indicators comparable to chest discomfort, shortness of breath, or dizziness, and cease instantly if these happen.
Story continues under this advert
DISCLAIMER: This text is predicated on info from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
