Dancing for weight loss is an accessible and enjoyable way to burn calories, whether in a group setting or in the privacy of your living room.
Moving with Pleasure
Imagine you have a sporty dad, which means you burn fewer calories, your mom struggles with overweight, you were born via C-section, giving you a higher risk of obesity. To top it off, you have genes that have zero inclination to hit the gym. These are all reasons why you should move more but may lack motivation.
“I hate the gym”
You know you should move more to lose weight. However, for many, the idea of going to a gym isn’t very motivating. From a rational perspective, it’s not surprising. Running on a treadmill feels like being a hamster. Lifting weights feels like tidying up a room filled with lead. And that space, filled with fitness fanatics who seem to have been born there, is intimidating. You understand that they too had to start somewhere. Yet, you feel intimidated by the long road ahead before feeling comfortable. It feels like your first day at work all over again.
Now it’s my role to tell you that you don’t have to feel insecure. Some of those fitness fanatics might still feel insecure. Or others might think, “Respect!” knowing you have a bigger challenge than they did when they started but are still tackling it. But let’s assume the next ten arguments won’t sway you. Let’s assume the gym just isn’t your thing.
Play and Sport
So, if you’re allergic to the gym, sports, or unable to engage in them, what’s left?
A brisk walk?
“When I’m 80.”
A nice bike ride?
“In winter? Or on one of those bikes that goes nowhere? No, thanks.”
Same problem. Moving because you have to. Less intense, but also rather dull.
Then my last resort for you is dancing. That primitive, instinctive urge to move to certain music. Some surrender to it at the first notes, while others struggle to suppress it without alcohol nearby. Even if you belong to the latter group, don’t write off dancing as your go-to calorie killer.
I won’t try to convince you with calorie-burning figures, as they don’t work to get you into the gym either. Let’s focus on the fun.
Group Classes
Although my father was Nigerian, it seems I inherited the dancing gene from my mother’s side. As a bodybuilder/kobudo practitioner (an excuse to fight with sticks as an adult), the idea of salsa lessons was as intimidating for me as the gym is for others.
Still, my wife convinced me, and I enjoyed it from the first lesson. It helps when you start in a group where everyone’s stumbling. Plus, you’re working with people, not against them.
But what if, besides being allergic to the gym and sports, you’re also allergic to people?
Dancing for Weight Loss at Home
Typical fitness-related dance styles like aerobics, body combat, and body pump have been shown to burn calories comparable to jogging [rixon]. While they may not disguise the fact that it’s exercise, they are more effective forms of dancing in terms of calorie burning. Except, in some cases, for competitive dancers. Below, I’ve compiled figures from various studies, including various dance styles and dance simulations performed with gaming consoles.
Most participants reported that the IVDG (interactive video dance game) program was a good workout, and that they were encouraged to continue or start an exercise routine. Forty percent reported improvements in sleep, and nearly half stated they had or were considering purchasing a home version of a video dance game. Conclusions:Interactive video dance game is an effective and enjoyable exercise program for adults who wish to decrease their BMI and improve components of cardiorespiratory fitness
Anna Meija-Downs, University of Indianapolis
According to a study where 20 adults played Dance Dance Revolution, their BMI decreased, and oxygen intake improved [meija-downs]. But most importantly, all participants found it very enjoyable.
An international survey of 556 DDR players (mean age: 18.7 years; range 12-50) found that 66% began playing IVDGs because they are “fun, amusing, and cool.”Reasons given for continuing to play after the novelty wore off included weight loss, improved physical condition, social connectivity, improved quality of sleep, and stress relief. This survey demonstrated promising benefits for adults interested in this novel form of exercise.
Other Active Game Types?
Dance appears to be the best option for interactive games when it comes to striking the right balance between fun and results, as indicated by research conducted at The University of North Carolina [lyons].
In the table below, you’ll see the relative energy expended by each activity. Fitness (Wii-fit) barely edges out. However, when it comes to enjoyment, “band games” (in the study: Guitar Hero III: Legends of Rock and Rock Band 2) scored the highest. However, they expended much less energy than dancing and fitness games. Dance games scored high on both points. They burned nearly as much as fitness games but were more fun.
I can attest from experience that it works in terms of motivation. A few years ago, I bought an Xbox with the Kinect camera and the game Dance Central. I danced more in the first two days than in my entire life before (including salsa lessons). It’s just a lot of fun and goes down well at parties.
Just Do It!
Unless there are medical restrictions, there’s really no excuse not to get moving. Instead of setting the bar so high that you don’t even feel like jumping, you might as well jump rope if you enjoy it. At least then, you’re motivated to jump. Literally bringing the bar to you. Move because it’s fun.
Not because you have to…
References
- Rixon KP, Rehor PR, Bemben MG. Analysis of the assessment of caloric
expenditure in four modes of aerobic dance. J Strength Cond Res. 2006
Aug;20(3):593-6. PubMed PMID: 16937973. - Mejia-Downs A, Fruth SJ, Clifford A, et al. A Preliminary Exploration of the Effects of a 6-week Interactive Video Dance Exercise Program in an Adult Population. Cardiopulmonary Physical Therapy Journal. 2011;22(4):5-11.
- Fawkner SG, Niven A, Thin AG, Macdonald MJ, Oakes JR. Adolescent girls’ energy
expenditure during dance simulation active computer gaming. J Sports Sci. 2010
Jan;28(1):61-5. doi: 10.1080/02640410903369935. PubMed PMID: 20013462. - Sell K, Lillie T, Taylor J. Energy expenditure during physically interactive
video game playing in male college students with different playing experience. J
Am Coll Health. 2008 Mar-Apr;56(5):505-11. doi: 10.3200/JACH.56.5.505-512. PubMed
PMID: 18400662. - Smallwood SR, Morris MM, Fallows SJ, Buckley JP. Physiologic Responses and Energy Expenditure of Kinect Active Video Game Play in Schoolchildren. Arch Pediatr Adolesc Med. 2012;166(11):1005-1009. doi:10.1001/archpediatrics.2012.1271
- Mejia-Downs A, Fruth SJ, Clifford A, et al. A Preliminary Exploration of the Effects of a 6-week Interactive Video Dance Exercise Program in an Adult Population. Cardiopulmonary Physical Therapy Journal. 2011;22(4):5-11.
- Lyons EJ, Tate DF, Ward DS, Bowling JM, Ribisl KM, Kalyararaman S. Energy Expenditure and Enjoyment during Video Game Play: Differences by Game Type. Medicine and Science in Sports and Exercise. 2011;43(10):1987-1993. doi:10.1249/MSS.0b013e318216ebf3.
