John Sergeant may have twirled his way out of the spotlight, but he�s shown dancing can be one of the most fun ways to get fit. By Rebecca McQuillan.
Most of the ribbing was affectionate. He was a "dancing pig in Cuban heels" and an old bloke with "baby elephant moves". But it was John Sergeant's swan-like grace in withdrawing from this year's Strictly Come Dancing that left the lasting impression.
The involvement of a man who's interviewed at least four Prime Ministers and covered conflicts in Vietnam and the Middle East gave the serious press licence to cover the glitzy jamboree as if it were an international summit. And why not: as well as giving us a break from the economic gloom, Sergeant's gallumping style illustrated the fact that dance isn't just for pirouetting children or stagestruck young women, but for everyone. Although many people start dance classes for the fun of it, it's a serious form of exercise, as Sergeant proved by losing two stone in just two months.
"Dance is an all-round form of exercise, probably even more than running or cycling, because you're not just focusing on one set of muscles, you're moving every which way," says Nicola Herd, a dance lecturer at the Scottish School of Contemporary Dance, part of Dundee College. "But the feelgood factor probably outweighs all the physical benefits."
What all forms of dance have in common is that they provide a varied physical workout, incorporating cardiovascular and postural training, and muscle toning. But the physical side is only one dimension. As Maxine Railton, dance teacher at Anniesland College in Glasgow, puts it: "The benefits are physical, mental and spiritual."
You only have to watch the Strictly contestants trying to gulp in enough air to speak after a samba, jive or Cuban salsa to see that their heart rates have been pushed right up. "No matter what form of dance you're doing, you're going to work up a sweat," says Railton. This is good for your heart, your blood pressure, lowering cholesterol and relieving stress. An American study of patients with chronic heart failure, comparing the effects of cycling or swimming and dancing, found that dancing was equally effective in improving cardiopulmonary fitness. Someone weighing 11.5st doing ballroom dancing, for instance, could expect to burn around 220 calories an hour.
Improved muscle tone comes as standard, but only within reason. Many women who take up dance classes dream of having the sort of muscled but shapely bodies of professional dancers, which is unrealistic.
"Doing it once a week, you're going to see some sort of difference, but you're not going to get that sort of body," says Herd. She confirms, though, that if you do want a bendy, defined physique, dancing is one of the best ways to get it. Professional dancers also do other forms of toning exercise, such as pilates and yoga.
Good posture, which is taught in many forms of dance, has numerous wider benefits, says Railton. "If you're holding yourself in a way that is correct, your organs are free to work well. People sit hunched over at desks and there are very few times in the day when you can think consciously about your posture. Good posture relieves aches and pains, particularly back pain."
Dancing is also weight-bearing, which helps build bone density, another big plus, especially for women concerned about osteoporosis.
But it's not all about measurable things like waistlines, blood pressure and heart rate. If you're shy or lonely, dance classes are a great way to meet people in a no-pressure context. Dance instructors have noted the Strictly effect in terms of increased numbers attending classes. In Herd's experience, most are still women, but some types of dance seem to appeal more to men than others: it's not unheard of for swing and Ceroc classes to have more men in attendance than women.
Regardless of the gender mix, Railton believes the opportunity dancing provides for physical contact is significant in its success.
"Being with people is very important and so is touch," she says. "We northern Europeans are not as touchy-feely as the Latins and I think that's one of the attractions with salsa. In the northern hemisphere, we apparently give each other about three feet of body space. Touch is a way of communicating with people in a way that we don't normally."
And there is another, often overlooked, spin-off: for your brain. "You're remembering steps and they will change on a weekly basis," says Herd. "Because you're learning new tasks, you're creating new pathways in your brain."
So in theory, dancing is for everyone. If you're a sporty teenager with a taste for MTV, there's hip hop. If you're a middle-aged man who fondly remembers Elvis's early days, there's swing dancing. If you just want to let off steam and meet new people, there's salsa, or Ceroc, or ceilidh dancing. Anniesland College has a workshop for the over 60s. But while people of any age can take up dance - even ballet - Railton does stress that a reasonable level of fitness is required to start, which may vary a bit depending on the type of dancing. For instance, she wouldn't recommend salsa for someone who had done no exercise for three years.
"People go, have a really good time, but wake up the next morning and find they can hardly move," she says. She also stresses the importance of telling your instructor at the start of the class if you have any pre-existing medical conditions and checking with your doctor. Provided all's well, you can start at any time. "Dancing is the most primal urge we have,"
she says, "and you're never too old to start."
Take your partner by the hand
Here are just 10 of the many different dance classes that run regularly all over Scotland.
Ballroom dancing
The stuff of Strictly, ballroom is social dancing, in couples, to conventional styles such as the quickstep, cha cha and waltz. Dancesport is the governing body for ballroom and Latin American dancing in Scotland. Go to www.dancesportscotland.org for practice nights.
Good for: Weight loss, toning and heart health.
Ballet
The origins of this graceful, fluid style of classical dance are in the court of the Sun King, Louis XIV of France. Contrary to popular belief, you don't have to be a child to start learning ballet.
Good for: Lengthening the muscles and making the joints very flexible.
Breakdance and hip hop
These young, funky styles originated in New York in the early 1970s and are tremendously popular.
Good for: Coordination, strength, stress relief and mental agility.
Scottish
This could be learning Highland dance steps on your own or ceilidh dancing in a group.
Good for: Strengthening bones, lowering heart rate and blood pressure.
Ceroc
Dancing that combines elements of jive and salsa. Visit www.cerocscotland.com for classes across Scotland.
Good for: Stamina, energy levels and coordination.
Contemporary
A style of dancing based on freedom and individuality of style; the basics go back to yoga.
Good for: Lengthening the muscles and toning the upper body and abdominals.
Five rhythms
An improvisational style of expressive movement in which groups dance in an unstructured, free- flowing way to five different rhythms (flowing, staccato, chaos, lyrical and stillness), coming to a climax in the middle chaos phase. Visit www.5rhythms-scotland.com.
Good for: Mental health, stress-relief and heart health.
Salsa
A sensual, joyous, energetic Cuban partner dance incorporating set steps. See www.salsaholics.org for classes across Scotland.
Good for: Stamina, weight-loss, lower cholesterol and stress relief.
Swing
Dancing to music of the 1930s, 1940s and 1950s, swing takes in both sophisticated and energetic styles of dancing, such as lindy-hopping and the Charleston. Can be done with a partner or alone. Visit golgi.ana.ed.ac.uk/swing for classes in Scotland.
Good for: Heart health, mental agility.
Tap
Rhythmic showbiz style performed in clickety-clackety shoes immortalised by Gene Kelly, Ginger Rogers, Fred Astaire.
Good for: A great cardiovascular workout.
To find a class, check at your local community centre, village hall or gym. Dance schools offer many types under one roof. Examples include, in Glasgow, Dancehouse (www.dancehouse.org, tel 0141 552 2442), Dance Factory (www.dancefactory.co.uk, 0141 423 9430) or Dance with Attitude (www.dancewithattitude.net; 0141 581 3401); and in Edinburgh, Dancebase (www.dancebase.co.uk; 0131 225 5525). Also try the Strictly Come Dancing official website, which has an interactive map giving details of dance schools available all over the country.
