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As India prepares for the vibrant festival of Navratri, celebrations across the country come alive with the rhythmic tunes of Dandiya and Garba. These folk dances, the hallmark of the festival, hold immense cultural significance, but beyond the joy and celebration, these traditional Indian dance forms are also highly effective as a form of exercise. They offer a variety of health benefits, ranging from weight loss to improved mental health and overall fitness. A dedicated 30-minute Garba or Dandiya routine over the nine days of Navratri can burn around 200-250 calories per session, potentially leading to 4-5 kg weight loss over the festival period, depending on the diet and intensity.
“The many dynamic movements included in these dances help improve flexibility and range of motion. “The fast tempo of dandiya and garba builds cardiovascular endurance, making them excellent aerobic workouts,” says Kushal Pal Singh, fitness and performance expert at Anytime Fitness.
For fitness enthusiasts, Garba and Dandiya are especially beneficial for heart health. “Brisk steps improve heart health and endurance, targeting key muscle groups like the legs, core, arms and hips,” explains Rainbow Hospital physician Dr. Vibhu Kawatra. “Repetitive footwork tones the hamstrings and calves.” Let’s add. , while the abdominal muscles stabilize the body during rotation and movement. The shoulder and back muscles are also involved, promoting upper body strength and balance.
These traditional dances are equivalent to aerobics or cardio exercises, as they increase the heart rate. “Many garba and dandiya steps mimic squats and lunges, making them a great workout for the lower body and core. Jumping and rotating activities especially benefit the core muscles, resulting in greater flexibility and overall fitness, says Dr. Pratik Chaudhary, senior consultant, interventional cardiology, Asian Hospital.
Participating in these dance routines also provides mental relaxation and reduces stress, like meditation, as the synchronized movements and music bring a sense of peace and belonging. So, stay fit while celebrating this festive season.
precautions
Inputs given by Dr. Prateek Chaudhary and Dr. Shaili Sharma, Senior Consultant and Associate Director of Obstetrics and Gynecology at Cloudnine Hospital.
- Start with a proper warm-up and stretching routine to prevent cramps and muscle strains.
- Drink plenty of water before, during, and after dancing to stay hydrated.
- To avoid injuries, wear proper shoes that provide good support and comfort.
- Start with moderate intensity and gradually increase it as your fitness level improves.
- Be careful with jumping, spinning, and quick changes of direction to reduce the risk of falling or injury.
- Make sure there is enough space to dance without any obstructions to prevent accidents.
- If you have health concerns or medical conditions, consult a health care professional before participating. And if pregnant, opt for gentle activities; It is important to avoid jumping, sudden turns or jerky movements to avoid injury.
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