Health benefits of sport
Sport can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:
- improved condition of your heart and lungs
- increased muscular strength, endurance and motor fitness
- increased aerobic fitness
- improved muscle tone and strength
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility and flexibility
- improved balance and spatial awareness
- increased physical confidence
- improved mental functioning
- improved general and psychological wellbeing
- greater self-confidence and self-esteem
- better social skills.
Source:
Better health. Dance - health benefits https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
Proper Nutrition for athletes
Calorie Needs
To perform your best, athletes need to be well fueled for classes, rehearsals, and performance. A huge challenge for athletes is not ingesting sufficient quantities of food to meet the energy demand of sport. An easy estimate of caloric needs during heavy training for a female is 45-50 calories/kg of body weight (kg= lbs weight / 2.2 example: 100 lbs / 2.2 = 45.45 kg). The caloric needs of a male are higher at 50-55 calories/kg body weight.
Consuming too few calories will compromise your energy availability and of course with low calories comes low intake of micronutrients that will alter performance, growth, and overall health.
Carbohydrates
To begin with, the basics of energy carbohydrates are an athletes’s best friend. An athlete should have a diet rich in whole grains and complex carbohydrates. Fifty-five to 60 percent of their diet should be carbohydrates. Carbs are the main source of energy for any athlete because they break down into glucose and fuel your muscles. Without glucose, an athlete’s skills and strength would be compromised and the feeling of muscle fatigue would take over.
In addition to meals, an athlete should also ingest carbohydrates before, during and after class or performance. At least 1 hour before any activity begins an athlete should consume a quick energy carbohydrate to start glucose fueling. Sources of carbohydrates include whole grain pasta, rice, beans, whole grain bread, and fresh fruit.
Fats
Fats are also very important. Fat provides structure for all cell membranes, they are the insulating layer around nerves and form the base of many of our hormones. Healthy fats are needed for the absorption of fat-soluble vitamins and used to fuel our muscles for energy. It is estimated that we need 1.2 grams of fat/kg of body weight. Muscles and adipose (fat) tissue store fats called triglycerides. During exercise, these triglycerides are broken down into fatty acids and produce energy for muscles to contract. These fatty acids are very important during endurance activity such as dancing where you are continuously exercising for over 20 minutes at a time. Healthy fats to include in your diet are nuts, canola oil, olive oil, coconut oil, and avocado.
Protein
Protein is extremely important for young athletes and all athletes whether your goal is to build muscle or not. With constant use of muscles during competition and practices, protein is needed for building and repairing used muscles tissue. Protein is also used as an auxiliary fuel when you don’t have enough of the glycogen on board. The estimated need for protein is 1.4 to 1.6 grams of protein/kg of body weight.
Healthy sources of protein include animal meats like chicken, fish, turkey, lean pork or beef. Vegetarian sources of protein are beans, quinoa, rice, and tofu. If you follow the recommendations above you are getting enough in your diet protein powders are not necessary.
Micronutrients
Athletes can also forget about obtaining key micronutrients called vitamins and minerals. B vitamins and vitamin C which are water-soluble vitamins and vitamin A, D, K and E which are fat soluble vitamins. Our B vitamins are a part of energy production. They don’t give you energy but are used in the body to make energy from our carbohydrates, fats, and proteins. These vitamins are also part of making red blood cells.
If you compromise your intake of these vitamins, you will compromise your performance over time. Vitamins A, C, and E play a role in cleaning up damaged muscles that are overstressed and overused.
Calcium is a mineral that is used for bone growth. The most important years of bone development is in your first 30 years of life which just happens to be the prime years for dancing. Low bone density will result in increased chances of bone stress fractures. Iron is also a highly important nutrient for athletes since it is what our bodies use to carry oxygen to the blood. And of course, oxygen is what we use to help our bodies produce energy.
Vitamins and minerals are found in a variety of foods and if you are eating balanced meals, you will get adequate nutrition and perform at your highest.
Source: Verywellfit, https://www.verywellfit.com/the-importance-of-nutrition-for-dancers-617328
Read more Nutrition and Hydration advice at:
Increase energy, concentration and focus by proper nutrition before and after Class, Rehearsal and/or Performance:
https://www.actsafe.ca/wp-content/uploads/2018/08/Dancer-Nutrition.pdf
Injuries risks and prevention tips
Across the whole spectrum of physical activity there is little doubt that the vast majority of injuries are the result of overuse rather than trauma. These injuries tend to occur at the foot/ankle/ lower leg, low back, and hip. The foot/ankle/lower leg area is vulnerable to a wide range of injuries, including stress fractures, tendon injuries, sprains, and strains. These injuries show up with greater frequency in athletes as they age, so it is extremely important to emphasize what the young athlete can do to prevent future injuries.
Read more at: https://www.sportsmed.org//aossmimis/stop/downloads/Dance.pdf
How can injuries be prevented?
The majority of overuse 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.
What should be in the first aid kit for injuries?
Your regular first aid kit might already have many of the essentials for handling a medical emergency. However, when it comes to common 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
Source:
John Hopkins Medicine. Common Dance Injuries and Prevention Tips
Nutrition recommendations for preventing and recovering from bone breaks, stress reactions, or stress fractures.
With our highly active and high impact lifestyles, athletes can be prone to bone stress.
What can you do ensure your bones are ready for the demands of sport?
Bone is living tissue, and good bone health requires good nutrition. One way to avoid stress fractures/ reactions is to get adequate calories from protein, carbs, and fat. Calorie needs for athletes can vary depending on your size, age, gender, and activity level. (See Dancernutrition.com for information on estimating calorie needs). Going for long periods of time without eating or extreme dieting will compromise bone mineral density and jeopardize your bone strength. Cutting your calories too heavily will not help you become a stronger athlete.
Hormones also play a big role in bone health. Decreased or absent menstruation in females is a warning sign. Please see a health care professional if dietary intake or menstruation is a problem.
Vitamins and Minerals for bone health, ages 13 and up
Calcium: 1300-1500 mg
Vitamin D: 10-15 micrograms (600-800 IU) avoid large doses and get 15 min of sun/day
Vitamin C: 100 mg (avoid large doses)
Vitamin K: 75-90 micrograms
Phosphorus: 1250 mg/day
Did you know that you can get all these from food sources?
Protein: Did you know that too much can actually compromise bone health over time?
Protein needs vary throughout our lifespan. More than enough protein is not necessarily better. Athletes who are adolescents and still growing, as well as engaging in athletic activity several times per week, can estimate protein on the higher end of the range, but shouldn’t over do it. High protein diets can lead to more calcium being lost from the bones – a big problem for athletes who are at higher than average risk for stress fractures. Protein overload = weaker bones. Get your protein from food sources like beans, nuts, seeds, whole grains and if necessary, get small amounts from meat or dairy. Protein supplements or powders are not necessary and can even be dangerous.
Dietary sources of bone building nutrients:
- Everyone knows that dairy is a great source of calcium, but there are other plant-based sources of calcium too, like almonds. If your dairy intake is restricted, choose calcium fortified soy milk, almond milk, or orange juice w/ calcium.
- Greens: spinach, kale, collards, chard
- All fruits (great sources of vitamin C and phytonutrients)
- Tuna, eggs, beans
- Sunflower seeds, almonds
- Enriched cereals, oatmeal with almond milk
Source: Dance informa, Bone Health for Dancers https://www.danceinforma.com/2011/12/03/bone-health-for-dancers/
In countries across the European Union, strong evidence points to a meaningful connection between sports participation, environmental quality, life expectancy, and overall population health. This relationship suggests that economic prosperity often facilitates investment in community sports and environmental initiatives. Research further confirms that both active engagement in sports and efforts to protect the environment contribute significantly to improved health outcomes and increased longevity, underscoring their critical role in enhancing societal well-being (Milon et al., 2024).
Source: Milon, A. G., Dragoş, C. M., Vereş, V. A., Baciu, L., & Mare, R. (2024). Sports and clean environment: Key drivers of health and longevity in the European Union. Amfiteatru Economic, 26(67), 975-990.
Physical and environmental benefits of green/outdoor exercise
Improved mood and mental well-being
Outdoor workouts can ease anxiety, stress and depression symptoms, while spending time in nature can strengthen cognitive function and keep you energized and focused.
Diverse exercise options
Wind resistance, challenging terrain, leg-churning uphill climbs and difficult weather conditions can keep you sharp both physically and mentally, leading to greater endurance and strength.
Building lasting habits
Studies have found that those who engage in outdoor exercise are more likely to build a repeated, sustainable habit than if they did the same exercise indoors. This may be because being in nature comes with less distractions, making you tune in more closely to the world around you and leaving your exercise feeling more manageable.
Greater exposure to sunlight
Spending time outdoors in direct sunlight enhances your vitamin D absorption. This can lead to a host of positive health benefits, including improved immune function, stronger bones, greater brain health, and reduced inflammation.
Source: Greenliving, Exploring the Top 7 Physical and Environmental Benefits of Green Exercise
Environmental benefits of outdoor sports
Increased appreciation for nature
Green exercise fosters a deeper connection with nature, encouraging individuals to value and protect natural environments. This connection can inspire more sustainable lifestyle choices and environmental stewardship.
Reducing carbon footprint
Choosing to exercise outdoors is a more environmentally sustainable way to stay active. Unlike indoor workouts, which typically depend on electricity and energy-intensive equipment, outdoor physical activity makes use of the natural environment.
Building healthier eating habits
Developing healthier habits often encourages more mindful eating, including a reduction in pre-packaged and processed junk food. Combining outdoor physical activity (green exercise) with an environmentally conscious mindset and a preference for organic food can positively impact both personal well-being and the environment.
Source: Educate fitness, The Benefits of Outdoor Training: Unleash Your Potential in the Great Outdoors