Introduction
Hi SilverSneakers friends! Do you like to dance? Well dancing can be great fun, but it also provides other benefits for your body and mind, including improved posture, balance, increased cardiovascular endurance, and reduces joint pain. Dancing is a brain booster improving cognitive skills and reaction times. Today we've got a fun 20-minute dance workout and we think you're going like it!
*We did have to re-upload this video as we made a mistake on our previous upload. :)
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Content
Do you like to dance well, dancing can be great fun, but it also provides other benefits for your body and mind, including improved posture imbalance, increased cardiovascular endurance and reduce joint pain.
Dancing is a brain booster, improving cognitive skills and reaction times.
Today, we've got a fun 20-minute, dance, workout and I think you're gonna like it before we start moving to the music.
I would like to ask you: did you know that silversneakers members can access live virtual workouts every day of the week? There are many classes and instructor options for you to choose from, and the best part is that you can chat live with the instructors.
This is at no cost to you.
If you're eligible for a silversneakers membership to check out the schedule and sign up for classes, click the first link in the description box below right after this workout okay, it looks like it's time to dance.
Are you ready to warm up? Let's start with a march right, left, just roll your shoulders back, relax them down two steps right and left so side to side two steps: here's some singles right and left double step rise.
Left singles- let's put this together, so two steps single single: that's it two steps single single one, more, let's hustle forward, so three steps in a tap then back excellent, two steps, single single, so two and then one on each side march right so in place.
Then we'll take this march to the right march.
Left in place then take four steps to the left march.
Right then left again excellent hustle forward, so hustle forward and back side, your sidewalk! Are you ready for a v-step on the right? So it's out forward backing in bigger arms, left, bigger arms, good.
Let's, try, slow charleston, so step forward, step back a little faster to tempo.
You can add a kick slow on the right, so step, tap back and tap back faster tempo, two steps, single single: let's change the arms last set march to the right then to the left again v, step on the right step, left two steps so back to our double single single combination.
Last one and then just march right, it's time for disco! Are you ready for disco roll your shoulders? Take a big breath, inhale hustle forward three steps and a tap hustle back step touch singles.
Let's put those movements together.
Hustle stop step touch good hustle back then stop step touch all right forward.
Step touch then back forward side to side.
Then back.
Are you ready to strike a pose here? It is point all the way across the dance floor.
Other side strike a pose pick out who you want to dance with.
Let's do it again strike that pose other side.
Four steps stop here and do the hitchhiker, slow, single, single, double single, single, double, faster, single, single, double, single, single, double, walk, right, disco, roll, so roll then shift the hips so use your hips chest is up four steps: left, hitchhiker, single single, double four steps and here's our roll hustle forward back again strike a pose.
Look at me now point: let's do the other side strike a pose? Look at me shift your hips four steps left hitchhiker four steps right: disco: roll! Oh we've got this hustle forward three steps in a tap side to side, then back you can add a clap and back strike a pose.
Look at me then shift your hips other way.
Look at me then shift your hips four steps to the left.
Hitchhiker four steps just go raw.
Let's take two steps: two steps, single single two steps, single single one forward and, back again, let's add a clap two step touches single single, so raise the roof again last set march in place, feel the beat shift the hips.
Let's walk forward, one two three tap and back last time strike a post and point strike that pose on the right, we're getting ready for some swings and drive.
So tap your toe you ready for charleston.
Let's do it on the left, so three charleston's one more then two steps use your shoulders three charleston's right, two one! Then two steps use your shoulders.
Let's do that again.
Three charleston's relax your shoulders down.
Just let your arms move, one more charleston, good four steps.
Then brush your thighs four steps.
Brush your thighs four steps left brush your thighs to the right and thighs the step on the left.
Let's add some claps high then low the step on the right claps.
Let's do that again on the left right, a new step forward and back left.
So just straight forward and back you can stay like this or add a jazz square, two more walk forward and back right, if you like, add the jazz square, the step left two more jazz square, one more v, step right, jazz square, two, more three charleston's, let's lead three one, more two steps: good right, charleston, two steps: four steps: brush your thighs: let's do that again, jive hand brush your thighs.
These step left right, good, jazz square left two more.
Let's try that on the right, two more three charleston's left two steps right: two steps again: charleston left two steps: shoulders: three charleston step to the side march in place, so listen to the latin rhythms, bend your knees as you march.
Allow your shoulders just to relax down, feel the rhythm, let's mumble on the right forward and back so forward and back one more left have a little fun with it on the right left.
Two steps forward dramatic steps, then to the side back and side forward back.
Try it again last time around little salsa on the right one.
Two, three one, two three stop push off the floor.
One more on each side now take out that break.
So it's one two three one, two three four stops push four three two salsa last one four stomps mumble right forward and back left, dramatic, walk forward then to the side back to the side forward side back.
Are you ready to salsa on the right side to side? Four stops salsa one, two, three one, two, three last one stomp, here's our mumbles forward back right, two more left: let's do that again right enjoy the rhythm left, step forward side back to the side forward.
Back you ready to salsa side last, one four stops push salsa one two, three one, two three four stomps mambo left: let's try it again right left, try to get on the right, left, walk forward; side back forward to the side and back again just walk forward to the side back time, good just march in place, roll your shoulders, open your stance, roll the shoulders back and down inhale big breath and exhale.
Let's cool down! Just a little bit excellent now both feet are facing forward shift to the right and feel the left.
Inner thigh stretch come to center other side.
Everything should feel great.
Your knees, your hips on the left step in take a big breath, exhale.
Now, let's step out to the right, but turn your toe to the right and sweep the left arm.
That's it sweep it again.
This time we're going over the top so sweep over the top right arm follows step in and stretch your side, stepping out to the right again toe points to the right all the way over the top this time step to center, or you can step behind center big breath, exhale all right to the left, toe points to the left, sweep the right arm forward and back again, one more time all the way over the top step center.
Do you feel your waist stretch step left all the way over this time you have a choice, step in or step across, relax as you step your right foot back, lift your arms roll onto the heel, lift your heart stepping the toe in round your back hands.
Come back behind you step back rolling onto the heel, reaching the arms up opening the chest, and this time you can tap the toe forward.
Rounding the back or lift the knee other side so feel the calf stretch, the hip tap in round pressing the arms back one more time, reach up roll onto the heel, tap the toe forward or lift the knee round your back stepping the feet a little wider than hip distance apart, trace the outside edge of your right shoe so focus on your ankle here and then focus on your hip, so roll the hip.
Let's do that on the left, ankle and then hit inhale, touch your right, wrist and just lean over.
Let's touch the left lean over hands come behind the back.
Lift your chest: hands are on the back or they're.
Clasped heart is lifted, nod your head, tuck your chin and, as you release step a little wider, we have one more big breath, inhale and exhale.
I hope you had fun dancing to the music.
Remember, as a silver sneakers member, you have access to live workouts, including dance-based classes, that'll help you stay strong and connected with others.
You can find out more by clicking on the link below in the description.
FAQs
20 Minute Dance Workout for Seniors | SilverSneakers? ›
Dancing exercise gives you a strong heart, while it also controls cholesterol and sugar levels in the blood. It's excellent for reducing stress, which in turn helps lower high blood pressure. Dancing for 20 minutes, just 3 times a week can drastically improve your heart health.
Is 20 minutes of dancing enough? ›Dancing exercise gives you a strong heart, while it also controls cholesterol and sugar levels in the blood. It's excellent for reducing stress, which in turn helps lower high blood pressure. Dancing for 20 minutes, just 3 times a week can drastically improve your heart health.
What exercise should a 70 year old do? ›Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Is dancing good exercise for seniors? ›A great aerobic exercise option for seniors is dance. Dancing provides multiple health benefits for seniors, including improving your cardio, balance, and mood, along with other perks you may not have considered.
Can you lose weight by dancing 30 minutes a day? ›If you want to lose weight and have fun, dancing is the answer. Usually, an average human should have a 30-minute long physical exercise session- at the minimum. Dancing is a cardio exercise, therefore making it ideal for weight loss, the same as jogging. Many celebrities use this as a form of workout.
Can dancing reduce belly fat? ›Dancing is not just a fun stress buster. It is one of the many ways through which you can burn the fat around your sides and the middle. At the same time, it also leads to the slimming of your entire middle section as it works by engaging the upper and lower abs of your body in a dynamic manner.
Does dancing everyday count as exercise? ›Is dancing a good workout? Yes, if you're dancing vigorously enough to raise your heart rate and hasten your breathing, you're getting moderate-intensity exercise, which boosts cardiovascular and overall fitness. Because dance engages multiple muscle groups, it usually counts as a full-body workout.
How do I get back in shape at age 70? ›- Water aerobics. In the past years, water aerobics have become an extremely popular form of exercise among all ages, but in particular to seniors. ...
- Chair yoga. ...
- Resistance band workouts. ...
- Pilates. ...
- Walking. ...
- Body weight workouts. ...
- Dumbbell strength training.
While there is no way to fully “stop the clock,” it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
How far should a 75 year old walk? ›Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Does dancing reduce risk of dementia? ›
The authors concluded that social dancing may be a safe, enjoyable, and effective alternative to traditional physical exercise for preventing cognitive decline and reducing risk for Alzheimer's disease.
What is dance considered as the best exercise? ›Dancing combines the benefits of aerobic plus weight-bearing exercise. When you dance, you get many physical and mental health benefits, including: Better heart health. Stronger muscles.
Is dancing better cardio than walking? ›Dancing Is Good for Your Heart
What's more, the same study found that moderate-intensity dancing had an even greater benefit than walking when it comes to cardiovascular health. Plus, like any other heart-pumping cardio workout, dance burns a ton of calories.
Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results.
How long does it take to lose 10 pounds by dancing? ›Ring In the New Year With This 30-Minute Dance Party Workout
With that in mind, a weight loss of 10 pounds could take as little as five weeks or as much as 20 weeks (about five months). One factor could be your metabolism, or the number of calories your body burns in a unit of time.
However, if you're looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for: longer than 30 minutes at a time, 5 or more times a week. a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week.
What are the best dance moves to lose belly fat? ›Latin dance forms like Cha-Cha, Salsa, Rumba and Reggaetón are ideal for trimming belly fat. These dance forms involve fast moves and quick footwork, which can help in calorie loss.
What exercises help lose belly fat and love handles? ›- Abdominal Twists. This seated exercise is a great place to start. ...
- Bicycle Crunches. Perhaps one of the most widely used oblique exercises is bicycle crunches. ...
- Leg Windshield Wipers. ...
- V Ups. ...
- Sides Planks.
Health benefits of dancing
improved condition of your heart and lungs. increased muscular strength, endurance and motor fitness. increased aerobic fitness. improved muscle tone and strength.
We recommend that you should try to practice as much time as you can. Some people can commit around 20 minutes per day to dancing practice. But even 5 minutes of practice per day will do wonders. The idea is to make a habit out of this and stick to it.
Can a 70 year old get rid of flabby arms? ›
As you can see, it's possible to get the toned arms you want, even when you are in your senior years. However, you need to be willing to commit to eating right and getting exercise. Build the muscles and then shed the fat. You'll be happy with how your arms look in the mirror.
How do I get rid of belly fat after age 70? ›- Diet, Nutrition, and Exercise. Diet can be a very effective way for seniors to lose belly fat. ...
- Hormone Therapy. Our hormones change as we get older, especially for women. ...
- Laser Treatment. ...
- Surgery. ...
- Weight Loss Program Customized Specifically to You.
No matter what your age, you can improve your fitness.
If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
What foods build muscle in seniors? ›- Meat: Rich in protein, animal meat is an ideal dietary option for seniors. ...
- Fatty Fish: In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. ...
- Tofu: ...
- Eggs: ...
- Milk: ...
- Cheese: ...
- Beans: ...
- Nuts:
Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.
What is the most important vitamin for seniors? ›- Calcium: Calcium works with vitamin D to keep bones strong at all ages. Bone loss can lead to fractures in both older women and men. ...
- Vitamin D: ...
- Vitamin B6: This vitamin is needed to form red blood cells. ...
- Vitamin B12: This helps keep your red blood cells and nerves healthy.
According to data gathered in a 2019 scientific study, it takes the average person 15-22 minutes to walk one mile. Remember that the weather, your age, the terrain you're walking on, and how fast you're walking are all factors that can impact your mile time.
What is the 6 minute walk test in elderly? ›During this test, you walk at your normal pace for six minutes. This test can be used to monitor your response to treatments for heart, lung and other health problems. This test is commonly used for people with pulmonary hypertension, interstitial lung disease, pre-lung transplant evaluation or COPD.
What lifestyle leads to dementia? ›While there is no conclusive evidence that we can prevent the development of dementia, there is a general acknowledgement that there are some areas where poor lifestyle choices may increase the risk of developing dementia (that is, a poor diet, smoking, drinking excessive amounts of alcohol, lack of exercise, and not ...
What negatives can there be from dancing on your body? ›
Overtraining – dancing for too long or too often can lead to a wide range of overuse injuries. Shin splints and stress fractures in the feet are common dance-related overuse injuries.
What exercise prevents dementia? ›However, physical exercise does not just mean playing a sport or running. It can also mean a daily activity such as brisk walking, cleaning or gardening. One study found that the risk of Alzheimer's disease can be reduced by daily physical tasks such as cooking and washing up.
What is the most popular dance workout? ›- 01 of 10. Megan Roup's The Sculpt Society. ...
- 02 of 10. Zumba. ...
- 03 of 10. Body by Simone. ...
- 04 of 10. Curves With Moves. ...
- 05 of 10. Amanda Kloots Fitness. ...
- 06 of 10. Mylee Dance. ...
- 07 of 10. Joyn. ...
- 08 of 10. MadFit Dance Party Workouts.
Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss. Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.
Is Just Dance a good form of exercise? ›Any activity that gets your heart rate up and makes you sweat can help you burn calories, and Just Dance is no exception. As a rough estimate, if you weigh 180 pounds and get down with some fast ballet or twist dancing for 30 minutes, you could burn around 251 calories.
Is dancing better than a treadmill? ›Dancing Kills Calories
Simply by moving to the music, whether salsa dancing, ballroom dancing, or doing two-step, dance exercise offers an easy and fun way to burn calories. A half hour of dancing can burn between 200 and 400 calories! And it's so much more enjoyable than the treadmill!
Dancing is a whole-body workout that's actually fun. It's good for your heart, it makes you stronger, and it can help with balance and coordination. A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.
Does dancing count as steps? ›"Dancing is one of the absolute best ways to get your step count up when you're in a smaller space," says Saint-Dic.
Can dancing 20 minutes a day help lose weight? ›Like most forms of aerobic or cardio exercise, dancing has many health benefits, including weight loss. Besides burning a good number of calories, dancing can also increase your muscle strength. Building lean muscle mass may help you burn fat and tone your muscles.
Does dancing for 20 minutes help lose weight? ›Dancing is an excellent way to exercise, burn calories, and lose weight. Aside from weight loss, dancing can also increase muscle strength and stamina, improve flexibility, balance, blood flow, and sleep, and reduce stress, depression, and the risk for certain chronic conditions like diabetes and heart disease.
How many minutes a day should you dance? ›
We recommend that you should try to practice as much time as you can. Some people can commit around 20 minutes per day to dancing practice. But even 5 minutes of practice per day will do wonders. The idea is to make a habit out of this and stick to it.
What are the benefits of dancing 20 minutes a day? ›Health benefits of dancing
improved condition of your heart and lungs. increased muscular strength, endurance and motor fitness. increased aerobic fitness. improved muscle tone and strength.
However, if you're looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for: longer than 30 minutes at a time, 5 or more times a week. a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week.
What dance moves burn belly fat? ›Latin dance forms like Cha-Cha, Salsa, Rumba and Reggaetón are ideal for trimming belly fat. These dance forms involve fast moves and quick footwork, which can help in calorie loss.
Which is better walking or dancing? ›Dancing Is Good for Your Heart
What's more, the same study found that moderate-intensity dancing had an even greater benefit than walking when it comes to cardiovascular health. Plus, like any other heart-pumping cardio workout, dance burns a ton of calories.
The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing. People with higher body mass index can lose up to two to three pounds in a week. However, people with lower BMIs or of older age may lose only one to 1.5 pounds in a week by dancing.
Can you lose weight by dancing 15 minutes a day? ›Dance gives you a real workout! It's a HIIT (High Intensity Interval Training) cardiovascular endurance workout allowing one to burn anywhere between 300 – 500 calories in a 50-minute class which really feels like 15 minutes.
How many days a week should I practice dance? ›Keep it simple and work gradually. At first, you mostly need to develop your coordination and learn the basic principles of each dance. Thus, just a couple of hours of dance per day, 3 or 4 times a week is a good starting point.
Do 20 minute workouts really work? ›Having the option to, and then freely choosing more physical activities in your day may be the greatest benefit of improved fitness. Yes, 20 minutes of exercise is better than nothing. Any and every bout of physical activity/exercise contributes to a fitter, healthier - and, very likely, happier - you!
Which burns more calories walking or dancing? ›In most cases, you'll burn more calories performing aerobic dance than walking on a treadmill. Intensity matters, however, and a vigorous power walk will torch more calories than a moderate dance session.
How often should I dance a day? ›
Just five to ten minutes of dancing most days of the week works best. Doing so can seriously reduce the time it takes to master a technique or routine.