Aerobic Dancing

Dance the night away

Dance Motion

Remember the last time you went to a nightclub, wedding or prom and “danced the night away?” Dancing is not only fun, it’s great exercise! While most people can’t afford to kick up their heels every Saturday night, you can have a dance party in your own living room! Read through and try each of these basic dance movements. While some of these tunes are ‘golden oldies,’ remember any favorite dance tune can be used!

Motown Magic

Any Motown group will do. However, the Temptations and the Four Tops are a good start. Pick upbeat tunes such as: Standing in the Shadows of Love or Sugar Pie, Honey Bunch.

1. Starting with your right foot, step to the right, bring your left foot together with the right.
2. Step again with the right foot, step to the right, then kick your left foot.
3. Repeat to the left side. Repeat set eight times.
4. Then, starting with your right foot, step right, then kick your left foot out.
5. Step left and kick your right foot out.
6. Repeat eight times and go back to the beginning.
7. Use the following guide to keep time.
8. Right, together, right, kick. Left, together, left, kick. (Repeat eight times.)
9. Right, kick, left, kick. (Repeat eight times.)

Twist

Any 60’s group will do. Chubby Checker and the Peppermint Lounge songs are a good start. Pick upbeat tunes such as: Twist Again, Like We Did Last Summer! or The Peppermint Twist or Twist and Shout! Twist again - like you did in the 60’s - Need we say more?

The Charleston

Roar into the twenties with a “get moving” workout. Select old Charleston tunes with a moderate to fast pace.

1. Begin with feet together.
2. Right leg kick forward, return to start. Left leg step back, return to start. Repeat 8 times.
3. Left leg kick forward, return to start. Right leg step back, return to start. Repeat 8 times.
4. Stand feet together, place hands on knees and swing knees out and together eight times.
5. Go back to #1 and repeat until song is finished.

Try This Activity

Try these dance routines on one of your non-walking days. Search out your favorite music, and “dance your heart out” for 30 minutes using at least two, if not all, of the dance movements above. When you are through, plan another 30 minute “dance date” with a friend, child or partner over the course of the next week. Use the chart below to help you. Before you know it, you’ll be movin’ and groovin’ as often as you can!

Dance Date # 1Dance Date # 2Day/Date________________________Time________________________Partner________________________

Continue with your walking program, 4 sessions per week, 40 minutes each session. And if you have the urge to walk longer...do it! As always, monitor your heart rate and adjust your level of exercise as needed.

Consult your physician before beginning any exercise program.