Author: Jack von der Heide

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Don’t Be a Square — Dance

Don’t Be a Square — Dance! Do-Si-Do Fitness

WebMD Feature

July 9, 2001 — “Bow to your partner, bow to your corner, circle left, alemand left … swing and promenade home.”

In squares of eight across the country, Americans from senior-citizen age on down are linking arms, sashaying, and “do-si-doing” themselves to longer, healthier, and happier lives. They’re having a blast and also lowering their risk of heart disease, diabetes, certain types of cancer, age-related memory loss, osteoporosis, and depression.

Good for Body and Mind

With all its moving, twisting, and turning, square dancing provides more than the daily dose of heart- and bone-healthy physical activity. Remembering all the calls — from “do-si-do” to ‘alemand’ — keeps the mind sharp, potentially staving off age-related memory loss, experts say. And the companionship that regular square dancing offers is an antidote to depression and loneliness, a statement confirmed by square-dancing advocates everywhere.

Take Larry McKinley, a 62-year-old who has been square dancing for 30-plus years with his wife, Sue — who, incidentally, he met at a square dance. “We do it as often as we can, maybe five or six times a week,” he tells WebMD.

“The listening — and executing the commands — takes deep concentration. The twisting and turning are not too hard on you, but give your body the exercise that it needs,” he says.

McKinley’s club, the London Bridge Square Dance Club of Lake Havasu, Ariz., has 80 members, and the average age of a member is 75.

“We recently graduated an 84-year-old,” he says. “Graduated,” in square-dancing terms, means the student has earned a Mainstream dance level.

There are four levels of square dancing, McKinley tells WebMD. There’s Mainstream, then there’s Plus, followed by the more professional, exhibition-levels, A-1 and A-2. McKinley is a Plus-level square dancer.

“It’s very easy once you learn,” he says. “Years ago, I was getting a divorce and didn’t want to be a bump on a barstool.” That’s when he went to his first dance and got hooked.

“It’s just so much fun. Square dancing is setting friendship to music,” he says. “It’s having a place to get up and go in the evening where you can work up a good tired and a good sweat.”

‘If You Can Walk, You Can Square Dance’

McKinley knows what he’s talking about. Square dancing contributes to a more healthy and independent lifestyle, says Lewis Maharam, MD, a sports medicine specialist in New York City and president of the Greater New York Regional Chapter of the American College of Sports Medicine.

“Anything that keeps you active will keep you healthier and feeling younger. In most cases if you can walk, you can square dance, but it’s good advice to talk to your doctor before beginning any new exercise regimen,” says Maharam, also medical director of the Suzuki Rock ‘n’ Roll Marathon® in San Diego, the Country Music Marathonâ¢, and the New York City Marathon.

 

 

‘If You Can Walk, You Can Square Dance’ continued…

“Any weight-bearing exercise, including square dancing, is a major benefit as one ages,” he says. Weight-bearing exercise improves bone health and thus may help stave off the brittle-bone disease osteoporosis.

“Square dancing also helps you with the feeling of where you are in space and with coordination, and this may reduce falls and chances for fractures,” says Maharam. “Regular square dancing may boost endurance, and being able to tolerate longer bouts of moving faster may result in improved cardiac function as the heart, a muscle, can become more efficient if trained. Square dancing can be considered a type of cross training, which helps to offset the muscle loss and strength loss typically associated with normal aging.”

A Social Form of Exercise

The physical benefits of square dancing are impressive, to be sure, but don’t discount the social payoff, says Jerry Reed of Coca, Fla.

“The primary benefit [of square dancing] is the social interaction between people,” says Reed, executive director of CALLERLAB, the international association of square-dance callers, with 2,000 members worldwide.

“Most of the activities that people do these days are individual, such as golfing, tennis, and bowling,” he says. “Square dancing is kind of unique in that it involves touching hands — we turn, we swing, and that seems to bring us closer together.”

And the touching in itself can be beneficial to health, according to studies conducted at the Touch Research Institute in Miami, which showed that regular touching can reduce stress and depression and enhance immune system function.

What to Expect

“A typical evening is about two hours long and in that time we dance six ‘tips,’ ” Reed says.

A tip includes a “hash calling” — where the caller calls out some moves, which the dancers execute in smooth, choreographed routines — and a “singing call,” which can include all types of square-dance moves timed to fit popular songs. On any given evening, dancers will twirl across the floor to the music of John Denver’s “Take Me Home, Country Road,” the Bee Gee’s “Stayin’ Alive,” Donna Summer’s “She Works Hard for the Money,” as well as songs by the Beatles and Elvis Presley.

Reed calls about four dances a week. Today’s square dancing is hipper than what most people see in movies, he says, and more therapeutic than you might think.

“It takes your mind off of the day-to-day problems,” he says. “All those other worries and thoughts disappear when you are dancing.”

Ready to Sashay Your Way to Fitness?

You say you’re tempted, but not sure if you’ve got what it takes? Don’t underestimate yourself, says Reed.

“Square dancing is not as complex as it looks, he says. “We just learn one move at a time and go from there.”

So what’s stopping you from joining in all the fun? Square dance clubs are popping up all across the world, and they want you. Ask at your local community center or check your local Yellow Pages for information on square dancing clubs and events in your neighborhood.

 

 

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Let’s Dance to health

AARP Home»Health »Fitness »Let’s Dance to Health

Let’s Dance to Health

 Getting Motivated from: AARP | February 14, 2005
 
Dancing can be magical and transforming. It can breathe new life into a tired soul; make a spirit soar; unleash locked-away creativity; unite generations and cultures; inspire new romances or rekindle old ones; trigger long-forgotten memories; and turn sadness into joy, if only during the dance.

On a more physical level, dancing can give you a great mind-body workout. Researchers are learning that regular physical activity in general can help keep your body, including your brain, healthy as you age. Exercise increases the level of brain chemicals that encourage nerve cells to grow. And dancing that requires you to remember dance steps and sequences boosts brain power by improving memory skills.

There has been some promising research in this area, according to Rita Beckford, M.D., a family doctor and spokesperson for the American Council on Exercise. For instance, a 2003 study published in the New England Journal of Medicine found that ballroom dancing at least twice a week made people less likely to develop dementia. Research also has shown that some people with Alzheimer’s disease are able to recall forgotten memories when they dance to music they used to know.

Whether it’s ballet or ballroom, clogging or jazz, dance is great for helping people of all ages and physical abilities get and stay in shape. There’s even chair dancing for people with physical limitations. A 150-pound adult can burn about 150 calories doing 30 minutes of moderate social dancing.

Benefits Abound

Like other moderate, low-impact, weight bearing activities, such as brisk walking, cycling or aerobics, dancing can help:

  • strengthen bones and muscles without hurting your joints
  • tone your entire body
  • improve your posture and balance, which can prevent falls
  • increase your stamina and flexibility
  • reduce stress and tension
  • build confidence
  • provide opportunities to meet people, and
  • ward off illnesses like diabetes, high blood pressure, heart disease, osteoporosis, and depression

So if you’re tired of the treadmill and looking for a fun way to stay fit and healthy, it might be time to kick up your heels!

Dipping and Turning

Dancing is a great activity for people age 50 and older because you can vary the level of physical exertion so easily, according to Marian Simpson, a retired dance instructor and president of the National Dance Association.

For instance, people just getting back into dance or physical activity can start out more slowly, then “step it up a notch” by adding things like dips and turns as they progress, says Simpson. The more energy you put into a dance, the more vigorous your workout will be.

Although some dance forms are more rigorous than others – for instance, jazz as opposed to the waltz – all beginners’ classes should start you out gradually. Ballroom dance, line dancing, and other kinds of social dance are most popular among people 50 and older. That’s because they allow people to get together and interact socially, while getting some exercise and having fun at the same time. Dancers who have lost partners can come alone and meet new people, since many classes don’t require that you attend as a couple.

If your doctor hasn’t restricted your activity in any way, you’re ready to rock, says Beckford. If you haven’t been active or seen the doctor in a while, ask yourself the following questions:

  1. Has your doctor ever said you have a heart condition and that you should only do physical activity recommended by a doctor?
  2. Do you feel pain in your chest when you do physical activity?
  3. In the past month, have you had chest pain when you were not doing physical activity?
  4. Do you lose your balance because of dizziness, or do you ever lose consciousness?
  5. Do you have a bone or joint problem that could get worse from a change in your physical activity?
  6. Is your doctor currently prescribing drugs (for example, water pills) for blood pressure or a heart condition?
  7. Do you know of any other reason why you should not do physical activity?

Source: Physical Activity Readiness Questionnaire (PAR-Q), Canadian Society for Exercise Physiology, Inc., 1994

You should make an appointment to see your doctor if you answer “yes” to any of the questions above.

Choosing a Groove

If you don’t know what kind of dance you might like, the best thing to do is experiment. If you used to dance and are getting back into it, you can pick up where you left off. Some adults decide to resume ballet classes after years of having had them as children.

If you take a class, give it some time before deciding you don’t like it, recommends Colleen Dean, program coordinator for the American Alliance for Health, Physical Education, Recreation and Dance. Try going with a friend and keep with it for at least a month. You can find dance classes at a dance school, dance studio, health club, or community recreation center. Some YMCAs, churches, or synagogues offer group dance classes followed by a social hour.

Here are some forms of dance you might want to explore:

  • Square dancing
  • Swing (traditional or West Coast, which is more technical)
  • Line dancing, which can be done to country, rock, pop, or salsa music
  • Folk dancing, which can reconnect you to your ethnic roots or introduce you to a whole new culture
  • Ballroom
  • Belly dancing
  • Salsa
  • Flamenco
  • Jazz
  • Tap
  • Modern
  • Clogging (double-time stomping and tap steps)
  • Contra (square dance moves in lines with men and women switching places)

Where to Boogie

Some dance schools or dance halls hold social dances that are open to the public on certain nights of the week. Often, you can take a class before the dance begins.

You also can join a dance club that meets regularly at different places, or join an amateur or professional dance troupe.

Jim Maxwell, 61, helped form a dance troupe seven years ago that performs at local retirement communities, nursing homes, and community events in the Northern Virginia area. The 37 members, who perform clogging and Irish dance routines, range in age from 9 to 62. The group gives Maxwell and his fellow cloggers an opportunity to perform a useful community service while having fun and staying fit.

“We get the benefits of physical activity, but we also serve our community,” says Maxwell, who started dancing because he needed physical activity but hated to exercise. To help recruit people for the troupe, Maxwell began teaching clogging, tap, and Irish dance to all ages at local recreation centers. He now teaches six classes.

“Dancing is a lot of fun, and I like performing,” says Maxwell. “[Plus], we actually do things for people. It’s not just exercising as an indulgence.”

Doing Your Own Thing

If you’re afraid you have two left feet or are short on time, you can do your own thing just by turning on some music and dancing around the house. Or turn a night on the town into a dance party by finding a hot spot with a good dance band.

You also can “sweat to the oldies” or sashay around your living room with dance videos that you can buy or rent from your local library or video store (check to see if they’re available). So crank up the volume and shake a leg. Once you start dancing, you might not want to stop!

 

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It’s Friendship Set To Music

For Physical & Mental Exercise, Plus Sociability.
Try Western Square Dancing.
It’s Friendship Set To Music

Are you interested in an activity that is drug and alcohol free and generally conducted in a smoke free environment. Where you can make many new friends and at the same time have fun, forget your troubles and get some exercise?

Modern Western Square Dancing may be just the activity you have been missing. According to a 1994 Mayo Clinic Health Letter

“dancing can burn as many calories as walking, swimming or riding a bicycle. During a half-hour of dancing you can burn between 200 and 400 calories. One factor that determines how many calories you’ll expend is the distance you travel. In, one study, researchers attached pedometers to square dancers and found that each person covered five miles in a single evening. Regular exercise can lead to a slower heart rate, lower blood pressure and improved cholesterol profile. Experts typically recommend 30 – 40 minutes of continuous activity three or four times a week. Dancing may not provide all the conditioning you need, but it can help. The degree of cardiovascular conditioning depends on how vigorously you dance, how long you dance continuously, and how regularly you do it. The side to side movements of many dances strengthens your weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis). If you’re recovering from heart or knee surgery, movement may be part of your rehabilitation. Dancing is a positive alternative to aerobic dancing or jogging. And finally, Square Dancing contains a social component that solitary fitness endeavors don’t. It gives you an opportunity to develop strong social ties that contribute to self-esteem and a positive outlook.

If your   doctor has advised you to start an aerobic exercise program, Square Dancing   can be a fun part of it.  Square Dancing enhances blood flow and gets   your heart and lungs working.  Just be sure to get your doctor’s   permission if you have a medical condition.

This pastime is a perfect way to forget your troubles, because it is virtually impossible to think of anything else while you square dance. This is because of the mental requirements of this activity. I feel sure you agree that keeping your mind sharp is essential in today’s world.
So what are these mental requirements? Let’s take a quick look.
Modern Western Square Dancing consists of layers, or levels of dance. At the bottom, where we all start, is Basic & Mainstream. There are 71 different movements at this level. I’ll try to define a movement later. Some dancers never advance beyond this level. The next level is called Plus and consists of 29 additional moves. That puts us at 100 movements some having nuances. Most Square Dancers achieve and dance at this level.

Before continuing up the ladder let me try defining what I call a move. It is simply a combination of arm, hand and or foot movement, and is known as a call. Foot movements are basically walking, preferably with a shuffling or sliding step. Each step normally takes one beat of music. A call can take anywhere from one beat to 32 beats or even more. The tough part requires that you execute any call without stopping to think how to do it. Occasionally, you may have to “stack” several calls in your mind and remember the order in which to execute them. Of course you are not dancing alone, seven other people are in your square and all must remember what to do.

Some clubs dance “APD” or all position. This makes it a little more difficult since the male and female requirements differ.

The next level up is Advanced. While there are two levels, A-1(46 calls) & A-2 (37calls), Advanced is usually considered to be one level APD.

If you want to go still higher there is Challenge level. You will learn more about that level just as soon as you master the 183 calls at any position.

If you can walk you can probably learn to Square Dance. It does take time and practice however. Of course it’s all called Square Dancing and whether its a dance, a workshop or class it provides some excellent mental and physical exercise.
Square Dancing will add ten years to your life, a surprising new study shows.

Dr. Arron Blackburn states “It’s clear that square dancing is the perfect exercise. It combines all positive aspects of intense physical exercise with none of the negative elements.” Dr. Blackburn said square dancing is a low impact activity requiring constant movement and quick directional changes that help keep the body in shape. The study was based on their physical examination which indicated that both female and male square dancers could expect to live well into their 80’s. Square dance movements raise heart rates like many good aerobic exercises should. All the quick changes of direction loosen and tone up the muscles–but not so severally as to cause injury. In square dancing, when you’re not moving, you’re clapping hands and tapping your feet, which all contributes to long term fitness. “You don’t see a lot of 55 year old basketball players, but that’s just the age when square dancers are hitting their peak”, Dr. Blackburn said.

 Letter from the Mayo Clinic and Article by Dr. Arron Blackburn.

Mayo clinic

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BENEFITS OF SQUARE DANCING

BENEFITS OF SQUARE DANCING 

LOWER BLOOD PRESSURE

STRENGTHEN BONES

SLOW LOSS OF BONE MASS

LOW IMPACT AEROBICS

CARDIOVASCULAR CONDITIONING

IMPROVE CHOLESTEROL PROFILE

STAY ACTIVE LONGER MENTALLY AND PHYSICALLY

DANCE 3 TO 4 MILES PER EVENING WITHOUT EVEN NOTICING!
And
BURN 300 TO 800 CALORIES

YOU CAN’T THINK ABOUT THE DAY’S WORRIES WHEN YOU’RE LISTENING FOR THE CALLS

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Have you had your hug today?

Have You Had Your Hug Today? (Yellow Rock)
 
      Hugs and heart health
 

The side effects of this medicine are all good!

We all know a hug feels good, but what’s the connection between hugs and heart health?

…Well, it appears that human contact through hugs lowers blood pressure and reduces stress, which cuts the risk of heart disease. Hugs have also been shown to improve overall mood, increase nerve activity, and a host of other beneficial effects. Positive physical touch has an immediate anti-stress effect, slowing breathing and heart rate.

“A good hug speaks directly to your body and soul, making you feel loved and special,” says Mihalko Baczynski, a relationship coach.

“Hugging is all natural; it is organic, naturally sweet, no pesticides, non-fattening, no carbohydrates, no preservatives, no artificial or genetically engineered ingredients, and 100% wholesome” says Dorothy M. Neddermeyer, PhD.

Not only are hugs completely natural, they don’t cost anything either! Hugs are free! And best of all, the supply is endless.

Research proves connection between hugs and heart health

A University of North Carolina study showed that hugs increased levels of the hormone oxytocin and reduced blood pressure.

There is a scientific explanation for the seemingly magical qualities of a hug that researchers uncovered. Each time we hug, we increase the level of oxytocin in the blood. This hormone triggers a “caring” or “bonding” response in both men and women (oxytocin is most well known for stimulating contractions of the uterus during labor and the release of milk during breast-feeding).

Several animal studies lend support to this idea; for example, oxytocin levels rise and blood pressure falls in rats when their bellies are stroked.

A daily dose of oxytocin from hugging can help protect us from heart disease. And while it works for both genders, women seem to be the greater benefactors as exhibited by the second phase of the University of North Carolina study.

The North Carolina study also reinforced research findings that support from a partner, in this case a hug from a loved one, can have beneficial effects on heart health.

University of Toronto psychiatrist Brian Baker who studies how marriage affects men’s hearts says, “Male heart patients with good marriages stay healthier than do those living with conflict.” One can presume that men and women in a good marriage probably hug more than those in conflict.

http://www.smart-heart-living.com/hugs-and-heart.html

 
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Square Dancing

My Testimonial

Hi everyone, this is Judy Esslinger.

My friends Cliff and Teresa Peach had been trying to get me to come take square dance lessons for several years. I thought I would not like it. I was a ballroom dancer but had not been able to ballroom dance much since moving to the lake 11 years ago. I gained a lot of weight, my diabetes got worse and I would climb a flight of stairs and have to stop to rest. NOT GOOD. Molly came by my Seven Points Travel Agency one day last fall to talk about a cruise and she brought up square dancing and said there were lessons. I thought about it and mentioned it to Cliff. He said if I came, he would be my “Angel”.

I started on the 4th lesson with the thought that I was only going to do this for exercise and that I was not going to like it. I arrived as a stranger but was greeted with smiles and hugs from everyone. WOW! Then we started dancing. I went home worn out after dancing the first few weeks.

Now, a few months later, I have found that my spirits are so uplifted when I am around the Log Cabin Swingers and other square dancers I have met. I smile all the time I’m there and really enjoy the dancing. I have lost 35 pounds since Dec. 7 and my diabetes numbers have improved. I have so much energy and many wonderful new friends.

I feel so blessed to be welcomed into the wonderful world of square dancing and such friendly, warm people. Saturday night I attended my first dance away from Log Cabin. It was in Fort Worth with Joyce, Charles, and several other Log Cabin members. There were probably 300 dancers there. It was amazing.

I just want to say THANK YOU to the Log Cabin Swingers. I know that ballroom dancers are happy friendly people, but now I see that ALL Dancers are some of the happiest and friendliest people around. Thank you for including me in your circle.

Judy Esslinger
Seven Points, TX