Ever wonder what exercises and activities you can do as a dancer whenever you have a holiday break or just feel like being active? Well, here I have compiled a list of exercises that fit together perfectly for a dancer's body that helps rather than hurts it! Hopefully these suggestions work out great for you and if you have any other activities that you like to do on your spare time as a dancer, feel free to comment below!
1. Yoga
There are so many different types of yoga that it can become overwhelming to figure out which one is right for you! In my own experience I have tried many different types of yoga including Kundalini, Hatha, Vinyasa, Luna, Restorative, Aerial, Yin, Baptiste, and Dansana. All of these are very different for each other with a different purpose behind each one of them. If you prefer to go to a yoga class for relaxation and slow movements than Restorative, Yin, and Kundalini, are the yoga classes that you should try out. The difference between Restorative, Yin, and Kundalini, is that for Restorative there are lots of times where you hold a position for about 5-15 minutes rather than 2-3 minutes such as in other classes like Vinyasa. Also for Restorative yoga classes they normally have a 15 min Shavasana period, which a lot of people love and is the main reason they like going to Restorative classes. Whereas in Yin classes although it is still fairly slow it involves more movements than in Restorative classes and are similar to Hatha classes but with dimmed lighting by candlelight most of the time and are slower paced. Kundalini classes are great for those who want to get in touch with their breathing as it requires a lot of different breath movements and are similar in pace to Yin classes. Aerial classes are great for those who enjoy relaxation as well, as the lights are usually dimmed and at the beginning and end of every class you are able to lie down in your hammock as Shavasana. On top of that depending on the level of Aerial class you take you can stretch further than you normally would be able to in a safe environment as well as relieving stress from your other limbs by using the aerial silks. Additionally, you can hang upside down in more advanced levels which I always find as a highlight. Hatha is great for almost any dancer as it is fairly active to keep your mind and body occupied but not too active that you aren't able to relax and have a piece of mind. There are generally a lot of movements that aren't held as long as some of the slower classes like Restorative but it is a slower pace than Vinyasa classes, so it's a great in between option. Luna classes are generally held at night time and are very similar to Hatha classes depending on your teacher. One of the main differences is that they generally hold poses longer around 5-6 min rather than the average 2-3 min. Another type of yoga that I thoroughly enjoy and was surprised about is Baptiste yoga because it is set in a heated room at 30-37 degrees Celsius, whereas Bikram yoga is around 40-47 degrees Celsius, which is actually a significant difference whenever you are exercising. Its also one of the main reasons that I haven't tried Bikram is because of the extreme heat, as I've had advice from massage therapists, dance teachers, and chiropractors, warning me not to take those classes, since as a dancer you're already more flexible than the average person, so with the added increase in temperature a dancer may hurt themselves by pushing themselves farther than they normally can. One of the last types of yoga I mentioned was Dansana yoga, which was actually created by a local yoga studio I used to go called Sol Yoga, and it's a combination of Latin influenced dancing with yoga, and it's a lot of fun actually, but it can get really hot in the room, so be sure to bring a water bottle, and to wear a T-shirt/ tank top and shorts!
2. Pilates
One of the many types of exercises recommended for dancers due to its great core building and similarity to Pilates. One recommendation I do have for anyone who wants to try out pilates is to spend the money and buy a supportive mat because yoga mats are actually significantly different from Pilates mats. This is because pilates mats are thicker and have a lot of cushion which is great during class for rolling back and forth on your spine and doing shoulder stands. However, with yoga mats they don't provide enough cushioning required in participating in pilates, which can cause a lot of back pain later on. To find pilates classes you can find your local rec centre such as Sungod, South Delta Rec, YMCA, and many others. Personally, I'm not a huge fan of pilates because it can be very strenuous on my back when practicing some of the movements in class, but many others love it, so it's more of a personal preference!
3. Swimming
Swimming is a great exercise for anyone and is especially great for dancers. One of the great things about swimming as a dancer is the low impact on your knees and ankles, which are important to protect for a big performance or your many dance classes. Along with that, as long as you have a local rec centre or even better you have an indoor pool, it's pretty much an all year long activity. The pool is pretty much busy at all times, so there really isn't a time where it's super quiet. Although, if you have a friend whose a lifeguard I'm sure that they'll be able to help you out with that one. Some of the best types of strokes that I like to practice when I go swimming include breast strokes, front crawl, butterfly stroke, back stroke, and for fun I like practicing my dolphin swim! Another great exercise while you're in the pool is practicing treading water as it's great for building up stamina due to the resistance of the water.
4. Zumba
One of my absolute favourite exercises outside of the dance studio are zumba classes. They are so much fun and it's like having a party. Zumba is a Latin infused dance class that is great for everyone. However, majority of the people attending these classes are women and are usually in their twenties and up. I still go to the adult classes and have been since I was twelve, but depending on the instructor, will determine how much fun you have at the class, so be aware of this when you go to these classes. Also for younger participants they also have Kids Zumba and Tweens Zumba for those who want to try it out in a safer environment as some of the moves can be risky, whereas the kids and tweens classes are geared towards those who are 13 and under! Also in many zumba classes there will be a mix of routines played with Latin music and those that are top 10 hits. For instance, I've had classes where they played music by Shakira, Pitbull, Maroon5, and Taylor Swift, so it all depends on the instructor. There are also different types of zumba such as Zumba Gold (for beginners and older adults), Zumba Step (combines zumba, stepping, and toning), Zumba Fitness(for everyone), Zumba Gold and Toning (for older adults who want to add in strength training), Zumba Kids (ages 7-11), Zumba Kids Jr. (ages 4-6), Zumbini (ages 3 and under plus their caregiver), Zumba Circuit (circuit training mixed with Zumba), Aqua Zumba (zumba in the pool), Zumba Sentao (intense zumba workout), and Zumba Sous (low impact for those recovering from injuries), so be sure to know what each of them are before signing up. Generally, I sign up for zumba fitness classes and they are a great workout for everyone. My favourite instructor in Lisa Kirby and she runs classes at South Delta Rec Centre on Fridays, so be sure to try it out!
5. Barre Fitness
Barre Fitness classes are new and up and coming trend that has been circulating North America for awhile now. It's a great exercise for dancers on their spare time who want to stay in shape as it does just that. In fact when I went to Barre Fitness class a lot of people who were in the class were dancers for professional dance companies and even those who were pregnant were there, so it's a great class for anyone trying to stay in shape. Also it's a pretty intense workout so be aware of this when signing up for class. If you feel like trying out one of these classes they have locations all over U.S.A. and Canada, one of the closest locations is Yaletown, Vancouver, and it's a certified Barre Fitness studio. However, there are places such as YMCA who offer these kind of classes as well. These classes consist of minor weight lifting rotation with a combination of yoga, ballet, and pilates all in one. They normally have full classes so be sure to call ahead and have both 1hr classes and express 45 min classes!
*(Just a side note is that all of these classes are a great addition for dancers but it is all preference based and instructors DO make a huge difference in the appeal of every class. For instance, I tried 4-6 different zumba instructors until I found an instructor who I found to be my favourite. So don't give up hope there are plenty of great instructors out there for everyone and I hope that you enjoyed this article!)