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Dancing is not only fun but is also a great workout to lose weight. ... A ballet dance class can help you burn twice the calories as a contemporary dance class does. The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing.

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Running vs Dancing: What to choose if you want to lose weight? - Times of India

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The weight loss fever has become viral now and no stone is left unturned when we talk about methods to lose weight.

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The article The Cognitive Benefits of Movement Reduction: Evidence From Dance Marking states that dancers can achieve complex moves more easily when they undergo the process of “marking”—walking through movements slowly and encoding each movement with a cue.

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Leon Ho
Founder & CEO of Lifehack Read full profile

Workplace stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills.

Clearly, if you're suffering from work stress - you're far from alone. But, work stress isn't inevitable.

In this article, I'm going to suggest the most suitable ways to cope with job stress so you can become a happy and productive worker again.

Where Work Stress Comes From

Too much work - you feel overwhelmed by your work and find yourself saying: "There are not enough hours in the day!"

The job is too easy, not challenging or inspiring - this is where boredom (which is stressful) sets in.

Pressure from co-workers or lack of social support - colleagues are not helpful or only care about their own tasks.

Little praise and lots of criticism - this is where a lousy manager uses constant criticism to 'try' to motivate you.

Very demanding or competitive working culture - sales departments often fit this category.

Not having enough control over job-related decisions - this is when people try to micro-manage you.

High expectations on yourself or seeking perfection - while it's good to do your best, being a perfectionist can be a powerful stress generator.

Low salary - if you work hard but receive slim financial rewards, you may start to feel downhearted, frustrated and stressed.

Certain factors tend to go hand-in-hand with work-related stress. The causes of stress include:

The Negative Effects of Stress on Your Mind and Body

Chronic stress is bad news for your mental health and physical health. These are some health symptoms of stress:

If stress hormones are triggered in your body for extended periods, they can lead to increased physical aging. This is because stress makes your cells look and act older - and this is reflected in your physical appearance.

In addition to the negative effects on your body, stress also has a significant influence on your brain - negatively impacting your daily performance.

I recommend you watch the 4-minute video below to see just how stress can wreak havoc on your brain and your performance:

How to Cope with Work Stress (A Step-By-Step Guide)

You don't need to be a victim of work stress. Here's how to manage stress in the workplace:

1. Set aside some time for planning

If work has become too much for you, and you're constantly falling behind... stop! Instead of trying and failing to catch up, you'd be much better off spending some time thinking about your goals and how your prioritize your tasks.

Learn how to set clear goals with this step-by-step guide.

For instance, if your initial goal is just to get on top of your work (probably for the first time in months), then take 10 minutes to think clearly and deeply about how you can achieve this. Most likely, you'll be able to come up with tasks that you need to complete to reach your goal. And once your goal and tasks are clear in your mind, you'll be ready for the second step.

2. Align your tasks with your goal

Just knowing your goal and associated tasks is not enough. Many people reach this stage but still fall behind with their work and fail to achieve their goals.

The secret is to understand which of your tasks should be high priority and which ones can be done when you have spare time.

For example, checking your inbox every 20 minutes may seem to be a productive task for you, but in reality it acts as a constant distraction and productivity killer. Instead, you'd be better off setting aside 30 minutes in the morning to check your emails and 30 minutes in the afternoon to do the same.

By doing this, you'll free up the bulk of your day for tasks that can help you reach your goal. These tasks are likely to be things like: writing a business proposal, creating a PowerPoint presentation, and finishing an important project.

These tips on how to prioritize will help you align your tasks with your goals and work 10X more efficiently.

3. Remove, change or accept the stressors

How to tackle specific work stressors? I recommend the following method that WellCast introduced:

Take a piece of paper and divide it into three columns. At the top, write remove in the first column, change in the second and accept in the third.

Next, think of the stressors that are getting to you the most. Perhaps it's your paycheck; it might be way smaller than you'd like or feel that you deserve. Don't worry, this is your chance to break free from the stress surrounding your low pay.

Scroll down to continue reading article

Think for a few moments, which would you prefer:

To remove yourself from the company

To try to change your salary by asking for a pay rise

To accept that your salary is okay for you

You may be surprised at what thoughts come into your mind. Don't reject them, but allow yourself time to be clear on how you'd like to proceed.

If the status quo feels good to you, then write "paycheck" in the accept column. If you decide you want to increase your salary but stay in the same company, write "paycheck" in the change column. And finally, if you decide the time is right to seek a new opportunity at a different organization, then write "paycheck" in the remove column.

By being decisive in this way, you'll immediately feel freer and in control of your destiny. And your stress levels will begin to trend downwards. All that remains is to set yourself a clear goal of what you want to achieve and how you're going to do this.(Luckily, steps #1 and #2 above will help you out!)

Of course, if you have multiple work stressors, then use your remove, change or accept sheet to work through all of them. It will be time VERY well spent.

4. Create positive relationships at work

One key to improving your ability to manage stress is being able to accept help from others. Not only does it alleviate negative circumstances by simply distracting you and creating a buffer between daily tasks and their negative connection, it will provide a sense of support and relief.

Make an effort to create friendships with your colleagues. Go to the after-work happy hour or just ask a colleague out for coffee at lunchtime. Not only will you have someone to confide in, but you will start to associate positive feelings to work.

Forming a healthy relationship with your manager or supervisor is also a good way to alleviate stress. Positive, two-way conversations about where you stand in your job, being honest about how you feel, and working together to make a plan of action in terms of improved work conditions and expectations are paramount. This will lead to opening up and receiving the necessary resources you need to support or help you.

5. Take time out for yourself

Anyone can get overwhelmed when stress occurs at work, and this can spill into other areas of your life. This is why it's important to clock out mentally from your job from time to time.

Take time off to relax and unwind in order to regain your energy and come back to work invigorated. Make sure you actually do something you enjoy like spending time with your kids or partner, or visit that country you've always wanted to explore.

If taking time off work isn't possible in the midst of your stress, take scheduled breaks throughout your day. Sit quietly somewhere or do some stretches to get your blood flowing like in the example below:

6. Take mindful action towards your health

Eat healthy foods. Make sure your diet is full of foods that provide your body with sufficient nutrients. Eat more fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as flax, chia and hemp. These types of food ensure your body is working optimally to cope with its stress mechanisms.

Avoid unhealthy foods. This is obvious, but it's these kinds of food you reach for in times of stress and negativity. High fat foods such as cheese and red meat cause sluggishness and tiredness. Foods high in refined sugars like biscuits, chocolate bars, and bread can be convenient snacks, but they cause you to crash and burn. Same with caffeinated drinks such as coffee and sodas - these are just 'band aid' habits that interfere with your ability to sleep.

Exercise regularly. Endorphins are the best for counteracting stress, and what better way to release them than doing physical exercise. Exercise creates a distraction and helps you get your thoughts back together in an orderly way. Start a new exercise regime - whether it's running, swimming, cycling or walking to work. Getting your blood and endorphins flowing will make you feel happier.

Get enough sleep. Make getting 8 hours sleep a priority. When we're stressed it can sometimes feel hard to get to sleep but sleep deprivation only exaggerates our current stress. A well-rested mind is able to find solutions to problems more easily and reacts better to daily stressors.

The irony of stress is that your healthy habits can take a backseat. Maintaining and even improving your health will keep your stress under control. Here are some ways to keep you physically fit:

Final Thoughts

Everyone encounters stress at work. It's a natural and normal human reaction. The difference between letting the stress overcome you and coping with it is getting a head start by creating a positive environment and lifestyle.

Counteracting stress is both an inside and outside job. Focusing on improving your health will create a positive mind able to react better. Forming positive relationships with certain people around you will give you emotional support.

Beat stress with the right mindset!

More Resources About Work Stress

Featured photo credit: whoislimos via unsplash.com

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5 Things That Will Happen To Your Brain When You Dance

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Leon Ho Founder & CEO of Lifehack Read full profile Workplace stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills.

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Another negative aspect of dance school is the pressure to be thin. Dance, especially ballet, requires a small and thin body type. Even a few pounds of extra weight can affect a dancer’s physical appearance and change the way her body balances.

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Although dancing has many benefits, it's not all fun and games. Practicing and perfecting moves can take its toll on the human body. In addition, dancers are expected to look perfect and expect to be judged and criticized. So before deciding to attend dance school, it's best to weigh the advantages and disadvantages and see if dance school is the right choice for you.

One of the hardest things about dance school is the amount of time required to practice. It's not uncommon for dancers to start practicing for a few hours a day several days a week. As they progress, they can expect to practice several hours a day for 5-6 days a week. Professional dancers can expect to practice up to eight hours a day, especially around performance times. This is a lot of time spent dancing, so a deep commitment and passion for dance is crucial. It's often hard to find time to spend on any other hobbies or friends and family.

Another disadvantage of dance school is the risk of injury. Injuries can occur with any type of physical activity. Due to the amount of time dancers spend rehearsing, the risk of injury is great, especially for new dancers. It is especially important to warm up the muscles properly and not rush into intense exercise too quickly. Some of the most common dance injuries include muscle spasms, strains, shin splints, stress fractures, and plantar fasciitis.

Another negative aspect of dance school is the pressure to be thin. Dance, especially ballet, requires a small and thin body type. Even a few pounds of extra weight can affect a dancer's physical appearance and change the way her body balances. Weight management is constant. Dancers always have to worry about what they can and cannot eat. This type of pressure often leads to eating disorders. Each dancer wants to be smallest one in the class, and this competition creates an atmosphere that fosters eating disorders. In fact, it is estimated that nearly all professional dancers have experienced a type of eating disorder in their professional careers. Unfortunately, these eating disorders can seriously affect the body, causing heart attacks or even death. Although the pressure to have a thin body is still prevalent, it's more important to have a healthy relationship with food.

Another disadvantage of being a dance-school student is the reality of stage fright, which is especially common in novice dancers who have not had much experience dancing in front of others. Stage fright is every dancer's worst nightmare. They see the crowd watching them intently and they freeze, forgetting their next move. One dancer forgetting his moves can throw off the entire group of dancers and cause confusion. However, many dance schools understand this and make sure their students have experience dancing in front of small audiences before the main event. Being prepared and able to perform dance routines without relying on watching the moves of the other dancers is also important. A dancer needs to have the self-confidence to be able to perform the moves on her own. It's also helpful not to worry about what could happen during the performance. As long as the dancer does his best, that's all that should matter.

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Although dancing has many benefits, it's not all fun and games. Practicing and perfecting moves can take its toll on the human body. In addition, dancers are expected to look perfect and expect to be judged and criticized.

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The cost of dance lessons is anywhere between $20 and $115 per week, depending on your location, the type of dance, and the length of weekly lessons. When you add in the cost for shoes, attire, registration fees, and the cost of recitals, the yearly cost for dance adds up to between $1,500 and $7,000 per child.

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Most children participate in some sort of extracurricular activity. About three out of every five kids plays a sport outside of school, and at least half of American households have at least one person who plays a musical instrument. These activities have been known to build confidence, self-esteem, and character.

Along with the benefits associated with extracurricular activities comes a monetary cost. Consumed by planning for expenses associated with school - such as clothing, supplies, and after-school care - extracurricular activities are often a cost parents don't immediately consider. It isn't until a child says he or she wants to participate in such an activity that a parent researches, plans, and budgets for such expenses.

There exists a large variation in the level of expense among the various types of extracurricular activities. Some activities only involve an upfront fee that covers an entire time period, such as a year or a season, and uniforms and equipment costs are often included in this fee. Basketball at the Monroe County YMCA is an example of such an activity. For a fee of between $42 and $75, a child can play basketball for the season, obtain the necessary attire, and earn a trophy.

Many activities require an ongoing monthly or weekly fee, cost for equipment and attire, and costs for performances, like tournaments and recitals. Sometimes fees such as private lessons are yet an additional cost. The most expensive activities often involve ongoing expenses, as opposed to an upfront cost per season. Here is a list of some of the more costly extracurricular activities for children.

1. Horseback riding

Horseback riding provides an abundance of physical health benefits. According to information published on Evergreen Health, it relieves stress, builds core strength, promotes balance and coordination, and builds muscle tone and flexibility. It is among one of the more dangerous sports in which a child may participate, as falls can cause serious injury.

The cost of horseback riding by the lesson is between $30 and $50 per hour. In addition, a child needs the proper gear, such as riding boots, pants, and gloves. If horseback riding is a sport your child becomes interested in long-term, the cost of a horse is anywhere between $4,000 and $25,000, plus an additional $11,000 or so per year for a horse's veterinary care.

2. Martial arts

Disciplines like karate, judo, and taekwondo offer many benefits for children, such as confidence building, self defense, discipline, and character.

The cost of martial arts lessons average $103 per month for studio lessons. You may also have to pay registration fees and a fee of up to $250 each time your child is promoted to the next belt. Equipment costs, such as uniforms and sparring gear, also add up. At around $20 to $50 per uniform and about $90 for gear, karate lessons and equipment cost add up to a yearly cost of around $2,000 per child. That's not to mention the travel and signup cost for any tournaments, as well.

3. Gymnastics

Gymnastics is known for increasing flexibility. It also promotes fitness, endurance, and stamina. If your child participates in gymnastics recreationally, lessons are around $15 to $20 per session. Then, if your child's recreational activity transforms into a competitive sport, the cost of gymnastics increases to between $150 and $300 per month.

You may also have leotards (between $25 and $50), shoes (between $35 and $60), grips (between $10 and $50), and equipment costs. Competitive teams often travel to tournaments, for which you have to pay signup fees and travel costs. Altogether, competitive gymnastics may cost around $4,000 annually per child.

4. Dance

Many children want to participate in dance at one time or another. Whether it's ballet, jazz, or even hip-hop, dance helps children learn and promotes fitness and coordination. Dance also opens children up to different musical genres and encourages creativity.

The cost of dance lessons is anywhere between $20 and $115 per week, depending on your location, the type of dance, and the length of weekly lessons. When you add in the cost for shoes, attire, registration fees, and the cost of recitals, the yearly cost for dance adds up to between $1,500 and $7,000 per child.

5. Piano

Piano lessons offer a variety of social, academic, and mental health benefits to children. They are said to promote self-discipline, improve academic achievement, and increase self-esteem.

Depending on the education and skill level of the instructor, half-hour weekly lessons cost between $15 and $75. Plus, you have to pay for music books, recitals, and travel. Yearly costs for piano lessons may range from between $1,200 and $4,500 per child.

More From Wall St. Cheat Sheet:

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5 of the Most Expensive Extracurriculars for Kids

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Most children participate in some sort of extracurricular activity. About three out of every five kids plays a sport outside of school, and at least half of American households have at least one person who plays a musical instrument. These activities have been known to build confidence, self-esteem, and character.

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Dance has a plethora of genres influenced from every corner of the globe. Classical and Modern Ballet, Jazz, Contemporary, and Hip-Hop are the mainstays, but we can’t forget Tap, Belly dance , Swing and Ballroom dancing either.

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Whether you found yourself in a ballet class at a young age or simply grabbed your teddy bear to move with Beauty and the Beast, most women have found themselves enthralled by dance at some point in their lives. Dance is a universal language that every culture shares. Exercise, therapy, art - dance encompasses all of these things. So even if you do not find yourself pulling on tights and ballet slippers, dancing can be a marvelous hobby to take up.

Maybe you saw an ad for an adult beginner ballet class in the local newspaper and want to give it a try. Or maybe you have been eyeing that dance fitness class at the gym. Do not let uncertainty impede from having a fun time or discovering a new passion. Dance is for anybody. You do not need to be a prima ballerina to enjoy moving to music.

The Pros

Physical activity with varying degrees of intensity

Endorphins

Release stress

Therapeutic

Tons of styles to try

Various types of classes to try

Boosts creativity

Dance has a plethora of genres influenced from every corner of the globe. Classical and Modern Ballet, Jazz, Contemporary, and Hip-Hop are the mainstays, but we can't forget Tap, Bellydance, Pole dancing, Burlesque, Swing and Ballroom dancing either.

Most dance studios offer adult versions of these classes with several levels based on how much you know. To know whether or not you are getting the best instruction, look to the education of the instructors. Accredited programs like Dance Masters of America or college degrees are excellent signs of someone who can teach ethically.

There are the 'dance fitness' classes popping up in gyms everywhere. Zumba or CiZE, for example, are wonderful outlets that simultaneously sculpt your body while incinerating calories.
More: 8 Popular Types of Dance to Try
In a therapeutic sense, dance can help you overcome stress or other disorders - both mental and physical. There is a facilitation of the mind-body connection with dance often seen present in a yoga class. Because dance is often defined as the expression of an abstract idea, you can vocalize your issues without ever actually speaking about them.

Dance therapy classes are used to provide people with outlets from eating disorders, depression, autism, anxiety, PTSD, and physical disabilities. But if you can't find a dance therapy class, heading to Zumba or Adult Jazz can have the same effect.

I can attest to the healing powers of dance. Having suffered from an eating disorder and depression, as well as an autoimmune disorder, in my late teens and early twenties, I turned to dancing as an outlet for the intense pain I felt.

Whenever I danced the way I felt, a burden was lifted from my shoulders. I saw and felt things more clearly and could sort through the issues I was dealing with. The low intensity movement healed my famished body. I could also tap into the femininity that I thought I'd lost.

In case you need some more convincing, here is a list of dancers who were saved by their art:

Eugene Louis Faccuito, also known as Luigi, the Ambassador of Jazz

Evgeny Smirnov and Jean Sok are both one-legged breakdancers

Mikayla Holmgren, the ballerina with Down Syndrome

Sudha Chandran

Anna Halprin, who literally "danced her cancer"

Steve Paxton

Nancy Stark Smith

Deborah Roach, the one-armed pole dancer

Through dance, these people and many others out there have overcome serious hurdles in their lives.

Now, before you go purchasing some split-sole sneakers and sign up for street dancing, take a moment to consider the down sides.

The Cons

Can be dangerous for those not physically fit

Can cause self-esteem issues, especially in younger dancers who may not look like the rest of the class or have troubling picking up choreography

Money - a month of dance classes can run anywhere from $150 to $400, depending on what you are doing.

Wait a second. Didn't I just say that dance is for everybody? Yes, I did. But there is something I can't preface enough. Just like you can't expect to go into the gym and start Olympic power-lifting without some proper guidance, you should not waltz into just any dance class.

You need to consider your fitness level or any previous injuries that may alter the way you move. Though this is more of a precaution for dance studio classes focusing on technique rather than a workout, put the caveat in the back of your mind for fitness classes as well.

Is the instructor warming up your body appropriately? Are you being forced into positions that cause you pain? When you leave that class, are you feeling refreshed or ill? If you find yourself giving the negative response to these questions, then it is not the class for you.

There is a difference between sore muscles and true pain. Anything that stresses the ligaments, tendons and joints can cause havoc to your physiology. Keep that in mind for children as well.
More: 9 Simple Ways to Fall in Love with Your Body Again
Not only do you burn calories dancing, you can overcome mental and physical hardships. Through rhythmic motion, we can connect not only to ourselves but to others. It does not matter who you are, because dance is an energy that dwells within every soul.

Even if you have two left feet, this artistic expression of self boasts some serious health benefits. One step forward and one step back does not mean you made a mistake, you are just dancing the cha-cha.

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Whether you found yourself in a ballet class at a young age or simply grabbed your teddy bear to move with Beauty and the Beast, most women have found themselves enthralled by dance at some point in their lives. Dance is a universal language that every culture shares.

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Touring with a dance company is a great way to see the world. Not only are your airfares and accommodation paid for, but also a daily ‘per diem’ caters for food and transport. Destinations such as New York, London, Tokyo and Shanghai are common stops.

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Matthew Lawrence talks you through the highs and lows of life as a professional dancer.

CHRISTMAS time for graduating dancers in Australasia is 'D-Day' - did I get the job? It is a brutal reality check for most, and "OMG!" for the lucky few. What should you expect from the professional adventure? Here are my five exciting 'pros' and frustrating 'cons' - a concession for those who missed out - attached to a career in dance.

Pro #1: Getting paid for what you love
It is a much bandied about line around dancers: "You're so lucky getting paid to dance!" (Often used as a negotiation line). There is no denying it. When compared to a regular 9 to 5 desk job we are privileged. Transitioning from a full-time dance school - where you pay for class, rehearsals, shows and shoes - to being paid for doing exactly that, seems weird. In fact, more than likely, within your first few years, you will be required to do less than at school. For my initial productions, I was a well-paid stage mannequin and prop mover.

Con #1: Instability of contracts
Hmmm, this is a tricky one. In Australia, contracts are typically either seasonal or yearly, with the hope that a year will turn to many. And depending on the company's culture, its size and financial security, this can be the case; yet not always. For yearly full-time contracts, employers are only obliged to give you three months notice, and seasonal contracts, as the name suggests, come and go.

Apprenticeship programs, attached to dance companies, are potential bridges into a full-time position. Generally, a year's paid experience is offered. It equates to a fantastic opportunity, but not necessarily a lasting one. (Think of it as a very long audition).

Here are my rough ratings out of ten, for international contracts, taking into consideration pay and conditions (and subject to me being wrong): Asia - 5.5, America - 5, Australasia - 6, Europe - 6.5, Scandinavia - 8, United Kingdom - 7. (In Russia, Africa, South America and the Middle East, there are limited openings for foreigners).

Pro #2: Travel
Touring with a dance company is a great way to see the world. Not only are your airfares and accommodation paid for, but also a daily 'per diem' caters for food and transport. Destinations such as New York, London, Tokyo and Shanghai are common stops. However, often the obscure - "I would never have booked a holiday there!" - locations are most fun.

Con #2: Too much travel
You can overdo it. Most of my career was spent with companies who travelled a lot - commonly five months out of a year. It was fun, but exhausting. For a large proportion of my "gypsy" career, my suitcase was my wardrobe, cafes my kitchen, and hotels my bed.

Pro #3 The camaraderie
When you are bubbling on the stage pressure cooker, you tend to form close friendships. Combating the dramas and adrenalin of the stage is a little like going into battle (without the dying part). The jointly held pressures and nerves have a unifying effect. Also, the unpredictability of travel, lends opportunities for coming together.

Con #3: Stage nerves
Performance nerves - the stresses that keep us motivated - can be crippling. I have seen many fine dancers' careers curtailed short from uncontrolled butterflies. From the front, you would never guess a performer might have been up all night, with a stomach feeling down all day. But it happens to us all.

Pro #4: Keeping fit while you work
As a dancer you do not appreciate this until you retire and have to discipline yourself to keep exercising. And depending on what you transition into, physical inactivity is the workplace norm.

Con #4: Injuries
As a consequence of too much exercise, and the unique strains accumulated through dance, injuries are a common blight. A
dancer's first reaction to injury is often annoyance, with tears, followed by guilt (fuelled by alternate casts making you aware
of their added load). Then later in the process, there lies a frustrating, often protracted, rehabilitation process. Boring.

Pro #5: Performance high!
Few moments in life replace the show buzz. Dancers will never admit to the perfect show, but will certainly know when it has gone well. To add to your adrenalin high, fellow dancers may pat you on the back - "Good show mate" - followed by ballet staff - "Gorgeous show darling!" - then, if you are lucky, you might be asked to sign a few ego-boosting autographs at stage door.

Con #5: It is a short career
A dancer's career can be paralleled with a butterfly's life. Most of their existence is spent developing - from caterpillar, to chrysalis - into a butterfly. And after brief encounter with full development, they die. Likewise, in proportion to a dancer's gestation period, the career span is short. Regularly, a professional dancer's gestation (training) period spans at least ten years - with three or four in a full-time institution. From there - if you are one of the lucky few - an average career will last around seven to eight years.

But it is worth it!

- Matthew Lawrence
Matthew Lawrence has recently hung up his shoes after dancing with the Australian Ballet, the Birmingham Royal Ballet and the Queensland Ballet.
This article was first published in the December 2016/January 2017 issue of Dance Australia. Want more like this? Buy Dance Australia at your favourite magazine retailer or subscribe here, or purchase an online copy via the Dance Australia app.

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CHRISTMAS time for graduating dancers in Australasia is 'D-Day' - did I get the job? It is a brutal reality check for most, and "OMG!" for the lucky few. What should you expect from the professional adventure? Here are my five exciting 'pros' and frustrating 'cons' - a concession for those who missed out - attached to a career in dance.

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 Dance Teaches You Survival Skills (Pro)

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 Dance Teaches You Survival Skills (Pro)

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Dancing builds resilience and determination because, well, dance is hard! You learn to keep trying despite failed attempts, keep going when things don’t go as planned, and yes, occasionally grit your teeth through a bit of pain. Dance also gives you plenty of chances to be resourceful and a creative thinker, especially if dance is your chosen career.

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(If want to pursue a professional career) While training, students will dance between six and seven hours a day. In most professional companies, a morning class at 10 starts the day, and they could rehearse through until 6 pm, with breaks. This punishing schedule is usually done up to six days a week.

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How hard is the life of a professional ballet dancer?

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Following the shock resignation of Sergei Polunin as principal with the Royal Ballet, Channel 4 News asks: just how gruelling is the life of a classical ballet dancer?

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Dancers are among the most frequently injured of all athletes. The long hours of training, along with repetitive and wide-ranging movements, put dancers at an exceptional risk. This can make a dancer very stress.

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If you're sitting out of rehearsal today, chances are you're not alone: Dancers are among the most frequently injured of all athletes. The long hours of training, along with repetitive and wide-ranging movements, put dancers at an exceptional risk. But knowing you're not the only one on the sidelines doesn't make it any easier. "Dancers identify so strongly with their bodies. If something is inhibiting their ability to execute a tendu pain-free, that can create a lot of stress," says Suzanne Semanson, DPT, a physical therapist at Harkness Center for Dance Injuries at New York University's Langone Medical Center.

Yet many dancers don't realize that stress and injuries can sometimes raise a question of chicken-or-the-egg. Stress has both psychological and physical components, and the two are not easily separated. While stress usually results from injury, it can sometimes be part of the cause-and the reason why it takes so long to heal. Nadine Kaslow, PhD, past president of the American Psychological Association and psychologist for the Atlanta Ballet, advises: "If you find that your body is just not serving you well-it's shin splints this month, you hurt your shoulder next month-you need to stop and look at what might be going on for you emotionally."

The Body on Stress

How can an emotional state affect your body? When we feel stressed, our nervous system goes on high alert, and our brain signals the release of a hormone called cortisol. This ancient physical response can be helpful when we need to, say, quickly outrun a saber-toothed animal. But cortisol can cause problems if ongoing stress means our bodies are exposed to too much of it. "Cortisol needs to come in waves," says Brad R. Moser, MD, founder and director of the Minnesota Dance Medicine Foundation. "When it is released for too long at a very high rate, it can cause injury to cells and tissues."

Cortisol decreases bone formation, an essential part of the healing process when bone is injured, bruised or broken. And it triggers an anti-inflammatory response, which affects the immune system, making it harder to fight illness. "It can also lead to depression and fatigue, which eventually lead to more frequent injury," says Moser.

Physical symptoms of excessive stress can include dizziness and loss of balance, putting dancers in danger. Additionally, we tend not to sleep or eat well when distressed, compromising our strength.

Psychological Effects

In a catch-22, injury itself is one of the leading causes of stress among dancers. For a study published in the Journal of Dance Medicine and Science in 2013, researchers in the Netherlands surveyed more than 150 injured dancers. The subjects answered questions about a variety of psychological symptoms, including trouble concentrating, paranoia, anxiety and feelings of inferiority, as well as physical symptoms like dizziness or loss of balance. About 60 percent of the respondents had psychological symptoms far enough out of the norm that they warranted referral to a psychologist or psychiatrist for treatment.

Dance culture isn't helping. "Dancers often don't pay attention to the signals that their body is hurting," says Kaslow. "They've learned that they have to keep going." The injured dancer, she says, is afraid to be viewed as weak. "When a dancer has to take time off because of a bad injury or they need surgery, they feel like they have lost everything," she says. Often, injured dancers are forced to give up roles or take a hiatus from the company, compromising their personal identity, and compounding the stress further.

Take Charge

So what can a dancer do? The key is to lower your stress baseline before you get injured. Stress builds on itself: With each new stressor, "that baseline just goes up and up," says Kaslow. If you can lower your stress level a bit each day, new problems that arise-like a sprained ankle-won't take as big of a toll.

Start by taking your breaks. During heavy rehearsal periods, dancers will often chat with each other or keep dancing during their lunch or 15-minute rest periods. "Your body actually needs a break," says Kaslow. "Learn how to do some relaxation training. Go into a quiet space in the studio, and focus inward." Use the time to squeeze in a few minutes of meditation or mindfulness while letting your muscles recharge.

Also learn to wind down at the end of the day. "It's usually hard to go to sleep after a show," says Semanson. "The nervous system needs a chance to transition from that heightened state of performance to calming down. The muscles need to relax so that when you go to bed, your nervous system levels out." Semanson teaches her patients cool-down exercises that combine deep breathing with gentle body movements (see sidebar below). This combination cues tense muscles to relax and dials down the nervous system.

Kaslow also recommends researching meditation books and tapes. "Find something that fits the way you think about the world: You are more likely to use it."

But if the stress feels like too much to handle on your own, don't be afraid to seek out a psychologist. Make sure you're getting the best medical attention possible from an expert who understands the demands of dance. Just the way you take care of injured limbs, take care of your emotions, too.

Write It Out

In 2013, researchers in New Zealand found that expressive writing for 20 minutes three days in a row sped healing in healthy adults who underwent biopsies. Study authors believe writing about our thoughts and feelings can help reduce stress.

Exercises to De-Stress

Each of these sequences, recommended by physical therapist Suzanne Semanson, starts by lying on your back with your knees bent and feet flat on the floor.

Full Complete Breath

Place one hand on your lower abdomen, the other on your chest, and close your eyes. Take a full breath. With the inhale, expand your abdomen and chest. Notice how your body responds. What moves first? What is not moving? As you exhale, notice how your chest and abdomen soften back toward the floor. Repeat for 10 slow breaths.

Pelvic Rocks

Rest your hands in a triangle on your abdomen, the heel of your hands on your hip bones, and your fingertips pointing toward your pubic bone. Inhale and gently move into an anterior pelvic rock where the triangle is pointing down. Exhale and tuck your pelvis under so that the triangle points up as your back flattens against the floor. Repeat 10 times.

Bridging

Place your arms at your sides, palms down. On an exhale, press through your heels to lift your hips up. Hinge through your hips so you're not tucking or rolling your spine. Pause at the top for an inhalation. Exhale and lower your hips back to the ground. Repeat 10 times.

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If you're sitting out of rehearsal today, chances are you're not alone: Dancers are among the most frequently injured of all athletes. The long hours of training, along with repetitive and wide-ranging movements, put dancers at an exceptional risk. But knowing you're not the only one on the sideli...

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In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which is also normal. However, if you experience the following types of pain, you may have suffered an injury.

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Dance may look effortless, but it requires a lot of strength, flexibility and stamina. It also comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them.

Three Johns Hopkins experts, sports medicine specialist Raj Deu, M.D., and performing arts physical therapists Andrea Lasner and Amanda Greene, have valuable information to share about dance injury treatments and prevention tips. Lasner and Greene, both dancers, have turned their love for the art into a means of helping injured dancers.

What are some common dance injuries?

A few studies that looked into dance injuries found that injuries from using your joints and muscles too much ( overuse injuries) are the most common in dancers. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Some common dance injuries are:

Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction

Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle impingement

Knee injuries: patellofemoral pain syndrome

Stress fractures: metatarsals, tibia, sesamoids and lumbar spine

Dancers are also likely to develop arthritis in the knee, hip, ankle and foot

Generally, dancers have a much lower rate of anterior cruciate ligament ( ACL) injuries than other athletes. One explanation could be that dance training involves much more intense jumping from an earlier age than other sports, which helps improve muscle control.

How do I know if pain is from an injury?

In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which is also normal. However, if you experience the following types of pain, you may have suffered an injury:

Pain that wakes you up at night

Pain that is present at the start of an activity

Pain that increases with an activity

Pain that makes you shift your weight or otherwise compensate your movements

If you experience such pain, consult with a medical specialist - preferably a physical therapist or physician with experience in treating dancers. They will be able to determine whether additional testing is needed and will formulate an appropriate treatment plan.

Why do dance injuries happen?

Dance is a physically demanding activity. Dancers perform repetitive movements for several hours a day. Studies have shown that dancing five hours a day or longer leads to increased risk of stress fractures and other injuries.

On top of the intensive training, many dancers get little time to recover between the sessions and have no "off season." Restrictive diets and unhealthy body weights may also contribute to dance injuries. Proper nutrition is important for dancers of all ages.

How do dancers get ankle sprains?

Ankle sprains are the number one traumatic injury in dancers. Traumatic injuries are different from overuse injuries as they happen unexpectedly. When an ankle is sprained, ligaments on the inside or outside of your foot get twisted or overstretched and may experience tears. Ankle sprains often happen due to improper landing from a jump, misaligned ankles (when they roll in or out) or poorly fitted shoes. Torn ligaments never heal to their preinjury condition. Once you've sprained your ankle, you are at risk of doing it again. It's important to build muscle strength to prevent further injuries.

Dance Injury Prevention

How can dance injuries be prevented?

The majority of overuse injuries and even some traumatic dance injuries can be prevented. Follow these guidelines to reduce your risk of injury:

Eat well and stay hydrated before, during and after class.

Get enough rest and avoid overtraining.

Do cross-training exercises to build strength and endurance in all parts of your body.

Always wear proper shoes and attire.

Always warm up before training or performances.

Lead a healthy lifestyle and get to know your body.

When injuries happen, address them immediately and get advice from a doctor or physical therapist.

What are good cross-training exercises for dancers?

Core and hip strengthening exercises like Pilates and stability-based yoga are great for dancers. And so are aerobic and cardiovascular activities, such as running, swimming or biking. They get your heart rate up and help build stamina for long performances.

Many dancers don't do enough cardio during their regular training. Just 30 minutes three to four times a week is usually enough to improve your endurance. As always, do this in moderation and in short intervals to avoid stressing your joints. Being screened by a physical therapist with experience treating dancers will help you identify individual areas of weakness to address with specific exercises.

How much rest should a dancer get?

While many experts stress the importance of proper rest, there are no specific guidelines on the frequency and amount of rest. However, we know that dancing five hours a day or longer is linked to an increased risk of injury. It is also known that intense activity leads to microdamage, which peaks in recovery 12 to 14 hours after a workout. So it would make sense to take the next day off after a high-intensity activity. Dancers should work at their highest intensity a couple times per week and then take at least two days off, preferably in a row. Also, a three- to four-week period of rest after the season is ideal for recovery.

Dance Injury Treatment

Should I ice or heat after a dance injury?

If it's a sudden injury, it's best to apply ice first to reduce swelling and inflammation. RICE treatment is a common approach that involves rest, ice, compression and e levation. After a few days, you can switch to heat to increase blood flow to the area and promote healing. However, every person is different. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice. But be careful not to ice before dancing or stretching, because you want those muscles to be warmed up to prevent re-injury.

What are my treatment options for a dance injury?

It depends on the type of injury, your level as a dancer and many other factors. For example, for traumatic injuries like ankle sprains, your doctor may recommend RICE, joint protection and physical therapy. For stress fractures you may need to limit weight on your foot by using crutches, wearing a leg brace or walking boots. Surgery is typically used as the last resort. It is best to discuss your treatment options with a doctor who specializes in dance injuries. And if you are working with a physical therapist, make sure he or she is experienced in treating dancers. A big part of physical therapy is correcting the training technique that led to injury. Otherwise, you risk hurting yourself again by making the same mistake.

What should be in the first aid kit for dance injuries?

Your regular first aid kit might already have many of the essentials for handling a medical emergency. However, when it comes to common dance injuries, you may want to include a few additional items, such as:

Instant cold pack

Prewrap and athletic tape (if qualified providers are available to apply)

Elastic bandages (to be used only for compression, not support while dancing)

Crutches

Topical pain reliever

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Common Dance Injuries and Prevention Tips

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Dance may look effortless, but it requires a lot of strength, flexibility and stamina. It also comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them.

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How one all-male school dance company is challenging stereotypes.

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Dancing freely, either to rhythms and beats, or to the silent sound of our hearts, provides a medium to release pent up emotion. By merging body, mind and soul, the chaos calms and emotion flows out of the body into movement. 

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It's no secret that dancing is good for the body. Whether you are gyrating to the latest hip-hop sounds or waltzing across the dance floor, dancing can be an effective form of endorphin-releasing cardiovascular exercise. Choreographed dance can also be an intense expression of creativity. But, there's another benefit of dancing that everyone can take advantage of, and you don't need to take a class, or even know the difference between a pirouette and the cabbage patch to experience it.

Many of us have a difficult time expressing emotion. For some, it is something we struggle with naturally. Others feel pressure to only express positivity, or have learned that there are appropriate, limited, times to express feelings. However it happens, keeping emotions bottled up negatively impacts every part of life. When pent up sadness collides with anger, fear, and hope, chaos fills the soul.

Dancing freely, either to rhythms and beats, or to the silent sound of our hearts, provides a medium to release pent up emotion. By merging body, mind and soul, the chaos calms and emotion flows out of the body into movement. When we turn our attention inward, our body can take over and all the fear, anxiety, sensuality and joy that lives within can release and transform itself into motion.

Though there are many forms of guided dance, such as Chakradance or dance therapy, designed to facilitate emotional expression, you can tap into the power of dance right now, in your own living room.
Try it for yourself.
Go to a place that is free of distractions and turn on music or sounds that speak to you. Or, embrace the silence and listen to what is inside you. Switch off your mind, close your eyes and start to move. Don't think about what you are doing, don't decide on steps to make or force the movement. Just give yourself over to the dance and experience it. Dance as long as you need to for your emotions to clarify and pour out.

Now, turn your mind back on. Think about a situation that is causing stress or a memory that haunts you. Let your body work its way through the maze of emotions until you arrive at peace. You may be surprised at the movements you create, but keep going, all the way to the end.

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Connecting To Body and Emotions Through Dance - Mind Fuel Daily

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It's no secret that dancing is good for the body. Whether you are gyrating to the latest hip-hop sounds or waltzing across the dance floor, dancing can be an effective form of endorphin-releasing cardiovascular exercise. Choreographed dance can also be an intense expression of creativity.

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Performance nerves - the stresses that keep us motivated - can be crippling. I have seen many fine dancers’ careers curtailed short from uncontrolled butterflies. From the front, you would never guess a performer might have been up all night, with a stomach feeling down all day. But it happens to us all.

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Matthew Lawrence talks you through the highs and lows of life as a professional dancer.

CHRISTMAS time for graduating dancers in Australasia is 'D-Day' - did I get the job? It is a brutal reality check for most, and "OMG!" for the lucky few. What should you expect from the professional adventure? Here are my five exciting 'pros' and frustrating 'cons' - a concession for those who missed out - attached to a career in dance.

Pro #1: Getting paid for what you love
It is a much bandied about line around dancers: "You're so lucky getting paid to dance!" (Often used as a negotiation line). There is no denying it. When compared to a regular 9 to 5 desk job we are privileged. Transitioning from a full-time dance school - where you pay for class, rehearsals, shows and shoes - to being paid for doing exactly that, seems weird. In fact, more than likely, within your first few years, you will be required to do less than at school. For my initial productions, I was a well-paid stage mannequin and prop mover.

Con #1: Instability of contracts
Hmmm, this is a tricky one. In Australia, contracts are typically either seasonal or yearly, with the hope that a year will turn to many. And depending on the company's culture, its size and financial security, this can be the case; yet not always. For yearly full-time contracts, employers are only obliged to give you three months notice, and seasonal contracts, as the name suggests, come and go.

Apprenticeship programs, attached to dance companies, are potential bridges into a full-time position. Generally, a year's paid experience is offered. It equates to a fantastic opportunity, but not necessarily a lasting one. (Think of it as a very long audition).

Here are my rough ratings out of ten, for international contracts, taking into consideration pay and conditions (and subject to me being wrong): Asia - 5.5, America - 5, Australasia - 6, Europe - 6.5, Scandinavia - 8, United Kingdom - 7. (In Russia, Africa, South America and the Middle East, there are limited openings for foreigners).

Pro #2: Travel
Touring with a dance company is a great way to see the world. Not only are your airfares and accommodation paid for, but also a daily 'per diem' caters for food and transport. Destinations such as New York, London, Tokyo and Shanghai are common stops. However, often the obscure - "I would never have booked a holiday there!" - locations are most fun.

Con #2: Too much travel
You can overdo it. Most of my career was spent with companies who travelled a lot - commonly five months out of a year. It was fun, but exhausting. For a large proportion of my "gypsy" career, my suitcase was my wardrobe, cafes my kitchen, and hotels my bed.

Pro #3 The camaraderie
When you are bubbling on the stage pressure cooker, you tend to form close friendships. Combating the dramas and adrenalin of the stage is a little like going into battle (without the dying part). The jointly held pressures and nerves have a unifying effect. Also, the unpredictability of travel, lends opportunities for coming together.

Con #3: Stage nerves
Performance nerves - the stresses that keep us motivated - can be crippling. I have seen many fine dancers' careers curtailed short from uncontrolled butterflies. From the front, you would never guess a performer might have been up all night, with a stomach feeling down all day. But it happens to us all.

Pro #4: Keeping fit while you work
As a dancer you do not appreciate this until you retire and have to discipline yourself to keep exercising. And depending on what you transition into, physical inactivity is the workplace norm.

Con #4: Injuries
As a consequence of too much exercise, and the unique strains accumulated through dance, injuries are a common blight. A
dancer's first reaction to injury is often annoyance, with tears, followed by guilt (fuelled by alternate casts making you aware
of their added load). Then later in the process, there lies a frustrating, often protracted, rehabilitation process. Boring.

Pro #5: Performance high!
Few moments in life replace the show buzz. Dancers will never admit to the perfect show, but will certainly know when it has gone well. To add to your adrenalin high, fellow dancers may pat you on the back - "Good show mate" - followed by ballet staff - "Gorgeous show darling!" - then, if you are lucky, you might be asked to sign a few ego-boosting autographs at stage door.

Con #5: It is a short career
A dancer's career can be paralleled with a butterfly's life. Most of their existence is spent developing - from caterpillar, to chrysalis - into a butterfly. And after brief encounter with full development, they die. Likewise, in proportion to a dancer's gestation period, the career span is short. Regularly, a professional dancer's gestation (training) period spans at least ten years - with three or four in a full-time institution. From there - if you are one of the lucky few - an average career will last around seven to eight years.

But it is worth it!

- Matthew Lawrence
Matthew Lawrence has recently hung up his shoes after dancing with the Australian Ballet, the Birmingham Royal Ballet and the Queensland Ballet.
This article was first published in the December 2016/January 2017 issue of Dance Australia. Want more like this? Buy Dance Australia at your favourite magazine retailer or subscribe here, or purchase an online copy via the Dance Australia app.

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CHRISTMAS time for graduating dancers in Australasia is 'D-Day' - did I get the job? It is a brutal reality check for most, and "OMG!" for the lucky few. What should you expect from the professional adventure? Here are my five exciting 'pros' and frustrating 'cons' - a concession for those who missed out - attached to a career in dance.

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Dance may look effortless, but it requires a lot of strength, flexibility and stamina. It also comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them.

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Sports Injuries Fitness and Performance Exercise-Related Injuries and Exhaustion Sports Injuries

Featured Experts:

Dance may look effortless, but it requires a lot of strength, flexibility and stamina. It also comes with a high risk of injuries. Whether you are a dancer, the parent of a dancer or a dance teacher, you should be aware of the most common dance injuries and learn how to avoid them.

Johns Hopkins performing arts physical therapists Andrea Lasner and Amanda Greene share valuable information about dance injury treatments and prevention tips. Lasner and Greene, both dancers, have turned their love for the art into a means of helping injured dancers.

What are some common dance injuries?

A few studies that looked into dance injuries found that injuries from using your joints and muscles too much ( overuse injuries) are the most common in dancers. The majority of these overuse injuries involve an ankle, leg, foot or lower back. Some common dance injuries are:

Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor tendonitis, hip bursitis and sacroiliac joint dysfunction

Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle impingement

Knee injuries: patellofemoral pain syndrome

Stress fractures: metatarsals, tibia, sesamoids and lumbar spine

Dancers are also likely to develop arthritis in the knee, hip, ankle and foot

Generally, dancers have a much lower rate of anterior cruciate ligament (ACL) injuries than other athletes. One explanation could be that dance training involves much more intense jumping from an earlier age than other sports, which helps improve muscle control.

How do I know if the pain is from an injury?

In most cases, the pain you experience after dancing is muscle soreness that usually subsides within 24 to 48 hours. Sometimes, it takes a few days for muscles to get sore, which is also normal. However, if you experience the following types of pain, you may have suffered an injury:

Pain that wakes you up at night

Pain that is present at the start of an activity

Pain that increases with an activity

Pain that makes you shift your weight or otherwise compensate your movements

If you experience such pain, consult with a medical specialist - preferably a physical therapist or physician with experience in treating dancers. They will be able to determine whether additional testing is needed and will formulate an appropriate treatment plan.

Why do dance injuries happen?

Dance is a physically demanding activity. Dancers perform repetitive movements for several hours a day. Studies have shown that dancing five hours a day or longer leads to an increased risk of stress fractures and other injuries.

On top of the intensive training, many dancers get little time to recover between the sessions and have no "offseason." Restrictive diets and unhealthy body weights may also contribute to dance injuries. Proper nutrition is important for dancers of all ages.

How do dancers get ankle sprains?

Ankle sprains are the number one traumatic injury in dancers. Traumatic injuries are different from overuse injuries as they happen unexpectedly. When an ankle is sprained, ligaments on the inside or outside of your foot get twisted or overstretched and may experience tears. Ankle sprains often happen due to improper landing from a jump, misaligned ankles (when they roll in or out) or poorly fitted shoes. Torn ligaments never heal to their preinjury condition. Once you've sprained your ankle, you are at risk of doing it again. It's important to build muscle strength to prevent further injuries.

Dance Injury Prevention

How can dance injuries be prevented?

The majority of overuse injuries and even some traumatic dance injuries can be prevented. Follow these guidelines to reduce your risk of injury:

Eat well and stay hydrated before, during and after class.

Get enough rest and avoid overtraining.

Do cross-training exercises to build strength and endurance in all parts of your body.

Always wear proper shoes and attire.

Always warm-up before training or performances.

Lead a healthy lifestyle and get to know your body.

When injuries happen, address them immediately and get advice from a doctor or physical therapist.

What are good cross-training exercises for dancers?

Core and hip strengthening exercises like Pilates and stability-based yoga are great for dancers. And so are aerobic and cardiovascular activities, such as running, swimming or biking. They get your heart rate up and help build stamina for long performances.

Many dancers don't do enough cardio during their regular training. Just 30 minutes three to four times a week is usually enough to improve your endurance. As always, do this in moderation and in short intervals to avoid stressing your joints. Being screened by a physical therapist with experience treating dancers will help you identify individual areas of weakness to address with specific exercises.

How much rest should a dancer get?

While many experts stress the importance of proper rest, there are no specific guidelines on the frequency and amount of rest. However, we know that dancing five hours a day or longer is linked to an increased risk of injury. It is also known that intense activity leads to microdamage, which peaks in recovery 12 to 14 hours after a workout. So it would make sense to take the next day off after a high-intensity activity. Dancers should work at their highest intensity a couple of times per week and then take at least two days off, preferably in a row. Also, a three- to four-week period of rest after the season is ideal for recovery.

Dance Injury Treatment

Should I ice or heat after a dance injury?

If it's a sudden injury, it's best to apply ice first to reduce swelling and inflammation. RICE treatment is a common approach that involves rest, ice, compression and elevation. After a few days, you can switch to heat to increase blood flow to the area and promote healing. However, every person is different. If you feel that ice helps you better than heat, then there is nothing wrong with continuing to ice. But be careful not to ice before dancing or stretching, because you want those muscles to be warmed up to prevent re-injury.

What are my treatment options for a dance injury?

It depends on the type of injury, your level as a dancer and many other factors. For example, for traumatic injuries like ankle sprains, your doctor may recommend RICE, joint protection and physical therapy. For stress fractures you may need to limit weight on your foot by using crutches, wearing a leg brace or walking boots. Surgery is typically used as the last resort. It is best to discuss your treatment options with a doctor who specializes in dance injuries. And if you are working with a physical therapist, make sure he or she is experienced in treating dancers. A big part of physical therapy is correcting the training technique that led to the injury. Otherwise, you risk hurting yourself again by making the same mistake.

What should be in the first aid kit for dance injuries?

Your regular first aid kit might already have many of the essentials for handling a medical emergency. However, when it comes to common dance injuries, you may want to include a few additional items, such as:

Instant cold pack

Pre-wrap and athletic tape (if qualified providers are available to apply)

Elastic bandages (to be used only for compression, not support while dancing)

Crutches

Topical pain reliever

Sign Up for Our Free Newsletter

One of the best things you can do to protect and improve your health is to stay informed. Your Health is a FREE e-newsletter that serves as your smart, simple connection to the world-class expertise of Johns Hopkins.

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Common Dance Injuries and Prevention Tips

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Learn from a Johns Hopkins orthopedist and performing arts physical therapists about how to minimize your risk of common dance injuries.

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A women in her 30's wrote "I feel self-conscious and feel like I'm doing it wrong and that people will notice" and another women in her 50's wrote "I don't dance because I am not very good at it and I have this feeling that people are watching and laughing at me.

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People feel sexy, passionate, empowered and alive when they dance. For some people, dancing makes them they feel relaxed, content and whole, and for some other people the act of dancing brings them close to a state of self-actualization, spiritual completeness, and a state of mind-body harmony. These are the lucky ones, those oh so lucky people for whom dance enhances their lives.

Now spare a thought for the others. Those others for whom the act of dancing, or thought of dancing, or even just watching someone dance, makes them cringe. Hundreds of people have told me why they don't, or wont dance. Here are the top two reasons why people don't dance.

Self-consciousness
So many people, and especially men, tell me that they don't dance because they feel self-conscious. To be self-conscious means that we are consciously self-aware and in addition we feel that other people are also aware of us, and may be judging us negatively. This is reflected in other reasons people have given me for not dancing.

A women in her 30's wrote "I feel self-conscious and feel like I'm doing it wrong and that people will notice" and another women in her 50's wrote "I don't dance because I am not very good at it and I have this feeling that people are watching and laughing at me".

This lack of confidence in one's "ability" to move freely in public to music clearly has a debilitating effect. One man in his early 30's made the astonishing statement "I think I'm too ugly to dance" and several other men expressed similar sentiments ("I look foolish", "I look and feel stupid", and "It looks funny...when I dance") concerning how they think they look when they dance. With such perceptions it is unsurprising that some people steer well clear of the public dance floor and react negatively to the prospect of social dance.

Relationships
Clearly there are some forms of dance, such as tango and west coast swing, that require a partner, other dance forms where you dance individually but as part of a group, such as line dancing and party dances like the Hokey Cokey, and there are other forms of dance that you can do completely on your own, such as Pogo, head banging and some form of disco dancing. However, despite the existence of solo dance forms many people say that their reasons for not dancing are based on relationship issues.

One of the joys of being a parent is the opportunity to dance with your children. However, it seems that dancing with your parents can put some people off dancing for the rest of their lives. One young teenage girl wrote that her reason for not dancing socially anymore is because "I had to dance with my mom once and it sucked". Poor mom. Oh well, at least Mom will have her husband to dance with. Not so. "My husband never danced and I'm too old now to find another partner... although I have asked!" wrote a woman in her 60's.

A number of men seemed to get to the heart of their reasons for dancing (and not dancing). For them it is all to do with finding a mate. "The only times I have ever danced were to try and pick up women" wrote a man in his early 30's and another man of the same age wrote "I do not dance now because I am married with a child".

There is some scientific evidence suggesting that we engage in social dance as part of a courtship display and furthermore that the way we dance in social settings is influenced by our hormonal and genetic make up. According to this view we dance in part to communicate our genetic "fitness" to be a reproductive partner and as such there might be reproductive, hormonal and genetic reasons why we do or don't dance. I'll address this in my next blog.

If you don't dance, I'd love to hear your reasons. You can tell me by going to my website www.DanceDrDance.com and clicking on the big yellow square.

As a psychologist who loves to dance I find people's stories of their low levels of confidence and high levels of self-consciousness very emotive. When people tell me that they want to dance but cannot because they feel too clumsy, awkward, unskilled or un-partnered it convinces me of the need to reframe social dance as a fun and natural activity where there are no hidden agendas and no opportunities to get it "wrong". When you relax and dance in a free, natural way you express who you are. What can be "wrong" about that?

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Dance? I'd rather have my fingernails pulled out!

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People feel sexy, passionate, empowered and alive when they dance. For some people, dancing makes them they feel relaxed, content and whole, and for some other people the act of dancing brings them close to a state of self-actualization, spiritual completeness, and a state of mind-body harmony.

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By dancing your heart and lungs conditions will improve, your muscular strength will increase, also you will have better social skills because you are dancing with a team. There is many other health benefits by dancing.

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About dance

There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing.

Dance has always been a part of human culture, rituals and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity.

Dancing is an enjoyable way to be more and stay fit.

Health benefits of dancing

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and including:

improved condition of your heart and lungs

increased muscular strength, endurance and motor fitness

increased aerobic fitness

improved muscle tone and strength

better coordination, agility and flexibility

improved balance and spatial awareness

increased physical confidence

improved mental functioning

improved general and psychological wellbeing

better social skills.

Getting started with dancing

You can dance in a group, with a partner, or on your own.

There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn't matter whether it is cold or raining, as dancing is usually done indoors.

The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, however many forms of dance do not need special equipment or footwear.

To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class.

Types of dance

There are many styles of dance to choose from, each with its own attractions. Popular styles of dancing include:

Ballet - mostly performed to classical music, this dance style focuses on strength, technique and flexibility.

Ballroom dancing - this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.

Belly dancing - originating in the Middle East, this dance style is a fun way to exercise.

Hip-hop - performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.

Jazz - a high-energy dance style involving kicks, leaps and turns to the beat of the music.

Pole dancing - has become increasingly popular as a form of exercise. It involves dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.

Salsa - involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.

Square-dancing - a type of folk dancing where 4 couples dance in a square pattern, moving around each other and changing partners.

Tap dancing - focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer's shoes touch the ground.

Choosing a dance style

When choosing a dance style, ask yourself questions such as:

Do I want to dance to improve my fitness?

Am I trying to improve my flexibility and coordination?

Do I prefer fast dancing or slow dancing?

Do I want to dance with a partner, or on my own?

Do I want to join a group, or have private lessons?

Will I enjoy competitions, or do I want to dance just for fun?

General tips for dancing

If you are thinking of taking up dancing, suggestions include:

Wear layers of clothing that you can take off as your body warms up.

Do warm-up activities before you begin a dance session.

Make sure you rest between dance sessions.

Don't push yourself too far or too fast, especially if you are a beginner.

Check with your dance instructor that you are holding the correct form.

Perform regular leg-strengthening exercises.

Move as fluidly and gracefully as you can.

Cool down after a dance session, including stretching.

Where to get help

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Dancing can be a fun way to stay fit for people of all ages and abilities.

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Boys will get stereotype. (Noah Young) (Con)

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Boys will get stereotype. (Noah Young) (Con)

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"At my old school many boys made fun of me. They talked behind my back. There has been many days when I didn't wanted to go to school. There are still many kids who don't get, but I hangout with kids who do."

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A pint-size hockey player, Noah Young made headlines when a video of his improvised hip-hop moves in his goalie gear was shared online and immediately went viral. But was all the hype because he is an athlete who knows how to dance? Are we really getting better at looking beyond gender when it comes to dance or are we still battling tired stereotypes about male dancers?

We spoke with Noah and two other rising dancers about what it's like to be a boy who dances.
Kai Podruzny
Hometown: Oakville, Ont.
Dance experience: ballet, jazz, contemporary, lyrical, tap, musical theatre and hip-hop
When did you start dancing?
I was about four years old. I was at a summer camp and I saw a poster for a dance studio. I showed my mom and asked her if I could go. I just took hip-hop at first and I was always really excited to go. Not long after that, I was asked if I wanted to join a part-time program, and by grade one I was taking all forms of dance. My mom was really supportive and talked to me about how she danced when she was younger, too. I was so glad to hear that-it felt like something we shared.

Have you ever felt singled out or discouraged for being a boy who dances?
At my old school, a lot of the boys made fun of me and talked about me behind my back. I couldn't hide that I was dancing competitively because I missed school to attend competitions. I've been called gay and transgender and my mom has had to go into the school and ask them to help me. There have been many days where I didn't want to go to school. It's better where I am now. There are still a couple of kids who think it's weird, but I just spend my time with kids who get it.

How do you feel when you're dancing?
I am so happy when I dance. I remember that there was one really bad day at school. My mom picked me up and I cried as soon as I got into the car. I cried all the way to dance class and I wasn't sure if I even wanted to go. But as soon as I started to dance, all of those feelings just fell away. I feel strong and confident when I'm dancing. I feel like me.

What are some of the great things you've experienced because of dance?
I dance competitively, so I perform in a lot of competitions and I've won some exciting titles and awards. I've also had a lot of great opportunities to learn from choreographers in different places. This summer, my teammate and I got to travel to Massachusetts for an amazing summer choreography intensive, thanks to the support of our dance studio. And I auditioned for Team Canada and made it onto their hip-hop team, so I'll be travelling to Copenhagen to compete with teams from around the world.
Hometown: Brampton, Ont.
Dance experience: recreational hip-hop dancer
What do you see in your future when it comes to dance?
I definitely want to be some kind of professional performer. But I also love all kinds of music and have taught myself to play a few instruments by watching YouTube videos and practicing. I took guitar and vocal lessons, too. I just love anything to do with performing.

What would you say to other boys who think they want to dance?
You need to stay positive and not worry about what anyone else thinks. In the future, when you look back, it will only matter that you did what you wanted to do. Just go for it.

When did you start dancing?
I started taking dance classes when I was in grade two. I was always with my mom at my sisters' dance studio, and one day I watched a class. I asked her to put me in it and she said it wouldn't work with my hockey schedule. I started to cry because I really wanted to do it.

Paige (his mother): We ended up finding an all-boys class that we could manage with his hockey schedule, and there has been no turning back since.

Has anyone ever made you feel singled out because you like to dance?
Never. I even tried out for the school talent show this year and did a dance with some other friends. Everyone liked it a lot.

Paige: I hate the idea of any boy being judged for wanting to dance. Noah inspired four other hockey players to join him in his hip-hop class. They ended up being invited to perform at a dance competition.

What was it like when your video went viral?
I kind of felt nervous when the kids who saw it started telling all the other kids at school about it. My friends were all over me, and people I didn't know started talking to me. My teacher didn't believe me at first, and my sister had to convince him to watch it.

Paige: We were shocked. Our extended family members were sharing it everywhere. It actually brought us closer because we were all so proud of him. He has been invited to perform with the Hamilton Bulldogs, Brampton Beat, Mississauga Steelheads and Toronto Marlies. Being able to combine his love of hockey with his love of dance has been really fun for him.

How do you feel when you're dancing?
I feel really good about myself when I'm dancing. I'm just happy, and it feels like I'm being me.
Hometown: Devon, Alta.
Dance experience: full-time student at Canada's National Ballet School since 2013
Do you have any role models when it comes to dance?
My sisters, Chasity and Madisyn. If they didn't dance, I wouldn't have wanted to dance and none of this would have happened.

What would you say to other boys who think they'd like to try dance?
Just do it. Don't listen to what other people think. You just need to be yourself and do what you like to do. If you like to dance, just dance.

You play competitive hockey. Do you think you'll keep dancing, too?
Yes, I definitely want to keep going into dance. I'm crossing all my fingers and toes that my mom can find a way for me to do both.

Was it your idea to start taking dance classes?
I think it was my parents' idea to put me in classes. They've always held the belief that my two brothers and I should try whatever interests us. I was only three when I started dancing, but I couldn't wait to go to class every week. I was always asking my mom, "Is it Saturday yet?"

When did you start to focus on ballet?
I was about six years old when I started taking classes at a studio in Edmonton instead of my small town. It was there that I began learning classical ballet.

When did you make the decision to audition for Canada's National Ballet School?
My ballet teacher at the time had also taught at the Royal Winnipeg Ballet and knew about the audition tours at various ballet schools. She told us about them and encouraged us to attend, not only for an opportunity to be accepted but also for the audition process itself. I auditioned for the Royal Winnipeg Ballet, Alberta Ballet and Canada's National Ballet School the year I was heading into grade seven. I really enjoyed the audition class for Canada's National Ballet School and knew it was where I would want to dance most. I was accepted and attended the summer program that year.

Was it a difficult decision to move away from home?
I was accepted to the full-time program at Caanda's National Ballet School after my first summer, but I didn't feel ready to make the move at that time. It was funny, though, because as soon as I got home and returned to school and my regular dance studio, I spent a lot of time imagining what my life would be like if I had gone to Toronto. I think I knew I wanted to be there, but I had some confidence issues to work through. I had to tell myself that I was given the opportunity for a reason. I returned for the summer program the following year and accepted a full-time offer for grade eight.

It was really hard, though. It was a big adjustment for me in many ways. I'm from a town of 6,000 people, and city life was hard. I was still working on building my confidence. By November of my first year, I was sure I would quit, but I kept pushing through and telling myself I was chosen for a reason and it got better. It never stops being difficult to be away from my family, but I've found that it makes the time we are together more meaningful.

Have you ever been singled out or discouraged for being a male dancer?
If I ever felt singled out, it was definitely self-inflicted. I think when I was younger, I felt like it was weird that I was dancer. I was very careful not to tell people I went to school with that I was dancing. I danced on my own time, so it was easy to keep it to myself.

As I got older, I realized I was hiding a really big part of myself, so I started telling friends and sharing it. No one judged me for it. I think I'm lucky that I lived in a small town because everyone knew me as Leo first and the fact that I danced was just something I did. My friends were very accepting.
Read more:
Does your child challenge traditional gender roles?
12 kids' books that challenge gender stereotypes
What does dance mean to you?
For me, dance has been a constant I can lean on. It has always been there, behind all the other noise in my life. It's so empowering to be able to move my body to music with that kind of physicality, and it's an incredible emotional release. I feel like I'm always growing as a dancer and as a person because of it.

Do you have role models in the dance world?
Of course, there are male dancers that make me gawk over their technique. But I actually draw a lot of my inspiration from female dancers because they're often given more dramatic roles with a broader emotional range, and that appeals to me.

I also look to my classmates every day. There is something very special about the collective competition but also the mutual respect of going through the same gruelling barre exercises together every day. I always feel so understood when I'm in the studio, and that translates to a positive energy I can channel into my dancing.

Do you think it's important to encourage boys to dance?
Men can be dancers, and there's nothing wrong with it. It's quite simple: Our world needs artists, and we need every voice. We don't need male dancers any more than we need female dancers. We need both because men and women have unique life experiences to bring to their artistry, and we can learn from each other. Some female dancers become mothers, and that adds a layer to their storytelling. As for being artists, gender shouldn't matter. I would tell boys who think they want to dance that if you can make the most of it, it's a lifestyle that will be more fulfilling and meaningful than you can imagine.

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Boys can be dancers, and there's nothing wrong with that

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A pint-size hockey player , Noah Young made headlines when a video of his improvised hip-hop moves in his goalie gear was shared online and immediately went viral. But was all the hype because he is an athlete who knows how to dance?

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Many schools has sports/teams that boys are interested in. Not saying dance is just for girls.(read other padlet) This is not fair. Many school stereotype that girls shouldn't play sports. This is my opinion.

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It’s no secret that dancing is good for the body. Choreographed dance can also be an intense expression of creativity. It is much easier to express emotion through your body than keeping all your emotions to yourself.

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It's no secret that dancing is good for the body. Whether you are gyrating to the latest hip-hop sounds or waltzing across the dance floor, dancing can be an effective form of endorphin-releasing cardiovascular exercise. Choreographed dance can also be an intense expression of creativity. But, there's another benefit of dancing that everyone can take advantage of, and you don't need to take a class, or even know the difference between a pirouette and the cabbage patch to experience it.

Many of us have a difficult time expressing emotion. For some, it is something we struggle with naturally. Others feel pressure to only express positivity, or have learned that there are appropriate, limited, times to express feelings. However it happens, keeping emotions bottled up negatively impacts every part of life. When pent up sadness collides with anger, fear, and hope, chaos fills the soul.

Dancing freely, either to rhythms and beats, or to the silent sound of our hearts, provides a medium to release pent up emotion. By merging body, mind and soul, the chaos calms and emotion flows out of the body into movement. When we turn our attention inward, our body can take over and all the fear, anxiety, sensuality and joy that lives within can release and transform itself into motion.

Though there are many forms of guided dance, such as Chakradance or dance therapy, designed to facilitate emotional expression, you can tap into the power of dance right now, in your own living room.
Try it for yourself.
Go to a place that is free of distractions and turn on music or sounds that speak to you. Or, embrace the silence and listen to what is inside you. Switch off your mind, close your eyes and start to move. Don't think about what you are doing, don't decide on steps to make or force the movement. Just give yourself over to the dance and experience it. Dance as long as you need to for your emotions to clarify and pour out.

Now, turn your mind back on. Think about a situation that is causing stress or a memory that haunts you. Let your body work its way through the maze of emotions until you arrive at peace. You may be surprised at the movements you create, but keep going, all the way to the end.

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Connecting To Body and Emotions Through Dance - Mind Fuel Daily

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It's no secret that dancing is good for the body. Whether you are gyrating to the latest hip-hop sounds or waltzing across the dance floor, dancing can be an effective form of endorphin-releasing cardiovascular exercise. Choreographed dance can also be an intense expression of creativity.

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Clearly there are some forms of dance, such as tango and west coast swing, that require a partner, other dance forms where you dance individually but as part of a group. Many people feel uncomfortable dancing with a partner while they are in a relationship.

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People feel sexy, passionate, empowered and alive when they dance. For some people, dancing makes them they feel relaxed, content and whole, and for some other people the act of dancing brings them close to a state of self-actualization, spiritual completeness, and a state of mind-body harmony. These are the lucky ones, those oh so lucky people for whom dance enhances their lives.

Now spare a thought for the others. Those others for whom the act of dancing, or thought of dancing, or even just watching someone dance, makes them cringe. Hundreds of people have told me why they don't, or wont dance. Here are the top two reasons why people don't dance.

Self-consciousness
So many people, and especially men, tell me that they don't dance because they feel self-conscious. To be self-conscious means that we are consciously self-aware and in addition we feel that other people are also aware of us, and may be judging us negatively. This is reflected in other reasons people have given me for not dancing.

A women in her 30's wrote "I feel self-conscious and feel like I'm doing it wrong and that people will notice" and another women in her 50's wrote "I don't dance because I am not very good at it and I have this feeling that people are watching and laughing at me".

This lack of confidence in one's "ability" to move freely in public to music clearly has a debilitating effect. One man in his early 30's made the astonishing statement "I think I'm too ugly to dance" and several other men expressed similar sentiments ("I look foolish", "I look and feel stupid", and "It looks funny...when I dance") concerning how they think they look when they dance. With such perceptions it is unsurprising that some people steer well clear of the public dance floor and react negatively to the prospect of social dance.

Relationships
Clearly there are some forms of dance, such as tango and west coast swing, that require a partner, other dance forms where you dance individually but as part of a group, such as line dancing and party dances like the Hokey Cokey, and there are other forms of dance that you can do completely on your own, such as Pogo, head banging and some form of disco dancing. However, despite the existence of solo dance forms many people say that their reasons for not dancing are based on relationship issues.

One of the joys of being a parent is the opportunity to dance with your children. However, it seems that dancing with your parents can put some people off dancing for the rest of their lives. One young teenage girl wrote that her reason for not dancing socially anymore is because "I had to dance with my mom once and it sucked". Poor mom. Oh well, at least Mom will have her husband to dance with. Not so. "My husband never danced and I'm too old now to find another partner... although I have asked!" wrote a woman in her 60's.

A number of men seemed to get to the heart of their reasons for dancing (and not dancing). For them it is all to do with finding a mate. "The only times I have ever danced were to try and pick up women" wrote a man in his early 30's and another man of the same age wrote "I do not dance now because I am married with a child".

There is some scientific evidence suggesting that we engage in social dance as part of a courtship display and furthermore that the way we dance in social settings is influenced by our hormonal and genetic make up. According to this view we dance in part to communicate our genetic "fitness" to be a reproductive partner and as such there might be reproductive, hormonal and genetic reasons why we do or don't dance. I'll address this in my next blog.

If you don't dance, I'd love to hear your reasons. You can tell me by going to my website www.DanceDrDance.com and clicking on the big yellow square.

As a psychologist who loves to dance I find people's stories of their low levels of confidence and high levels of self-consciousness very emotive. When people tell me that they want to dance but cannot because they feel too clumsy, awkward, unskilled or un-partnered it convinces me of the need to reframe social dance as a fun and natural activity where there are no hidden agendas and no opportunities to get it "wrong". When you relax and dance in a free, natural way you express who you are. What can be "wrong" about that?

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Dance? I'd rather have my fingernails pulled out!

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People feel sexy, passionate, empowered and alive when they dance. For some people, dancing makes them they feel relaxed, content and whole, and for some other people the act of dancing brings them close to a state of self-actualization, spiritual completeness, and a state of mind-body harmony.

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Many boys get stereotype to play football or rugby- not to rehearse in a dance studio. Dance isn't seen as just a subject for girls. Dance is presented as a subject for all and participation is the priority. A boy can also pursue a career in dance.

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Lords of the Dance: Why dancing isn't just for girls - BBC News School Report

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How one all-male school dance company is challenging stereotypes.