3 october 2024 : As India prepares for the lively festival of Navratri, celebrations nationwide are filled with the energetic rhythms of Dandiya and Garba. These folk dances are not only central to the festival’s cultural essence but also serve as effective forms of exercise, offering numerous health benefits including weight loss, improved mental well-being, and overall fitness. Engaging in just 30 minutes of Garba or Dandiya each day during the nine-day festival can burn around 200-250 calories per session, potentially resulting in a weight loss of 4-5 kg, depending on one’s diet and intensity of movement.
Kushal Pal Singh, a Fitness and Performance Expert at Anytime Fitness, notes that the dynamic movements in these dances enhance flexibility and range of motion. The high-energy nature of Dandiya and Garba also boosts cardiovascular endurance, making them excellent aerobic workouts.
For fitness lovers, these dances are especially advantageous for heart health. Dr. Vibhu Kawatra, a physician at Rainbow Hospital, explains that the rapid steps promote cardiovascular fitness and target major muscle groups, including the legs, core, arms, and hips. He adds that the repetitive footwork engages the hamstrings and calves while the abdominal muscles stabilize the body during spins and other movements. This also strengthens the shoulders and back, contributing to upper body strength and balance.
Garba and Dandiya are comparable to aerobics or cardio workouts, as they elevate heart rates significantly. Dr. Prateek Chaudhary, a senior consultant in Interventional Cardiology at Asian Hospital, mentions that many steps in these dances resemble squats and lunges, providing excellent lower body and core workouts. The bouncing and spinning motions particularly enhance core strength and flexibility.
Participating in these dance routines also promotes mental relaxation and reduces stress, akin to meditation, as the synchronized movements and music create a calming and communal experience. So, enjoy staying fit while celebrating this festive season!
Precautions
Insights from Dr. Prateek Chaudhary and Dr. Shailly Sharma, Senior Consultant and Associate Director of Obstetrics and Gynecology at Cloudnine Hospital:
If you have health concerns or medical conditions, consult a healthcare professional before participating. Pregnant individuals should opt for gentler movements, avoiding jumps, sudden spins, or jerky motions to prevent injury.
Start with a proper warm-up and stretching routine to avoid cramping and muscle pulls.
Stay hydrated by drinking plenty of water before, during, and after dancing.
Wear supportive and comfortable footwear to prevent injuries.
Begin at a moderate intensity and gradually increase it as your fitness improves.
Be cautious with jumps, spins, and quick direction changes to minimize the risk of falls or injuries.
Ensure you have enough space to dance without obstacles to avoid accidents.
