Additional exercise outside your dance program should be chosen to complement what you are already doing. For many this means strength training for muscle groups not targeted by dance, and activities that are even more aerobically demanding, such as running. Dancers may also want to consider reducing the impact on their joints by selecting (non-dance) exercise forms such as bicycling and swimming.
Drink 1-2 cups of water before activity, sip throughout, and generously replenish afterward.
If exercising strenuously, and to speed recovery, ensure adequate intake of foods high in carbohydrates within 30 minutes and foods high in protein within 60 minutes following activity. Healthy foods high in carbohydrates include fruit and whole grains. Plant foods high in protein include beans, lentils, nuts, and seeds.
Ensure adequate intake of carbohydrates and fluids before, during, and between dance sessions to improve energy levels and digestion. Dancers often dance many hours per day, with small breaks in-between rehearsals and classes. Focus on small snacks high in carbohydrates, fluid replacement, and save a larger meal for the beginning of a break of 2+ hours and after the day's activities are over. Under-eating is a surefire way to have inadequate energy during class or rehearsal.
Warm-up appropriately, starting with a low dynamic and keeping initial stretching light and in short duration (approximately 5 seconds). Take time to cool-down at the end of each activity session, gradually reducing activity intensity and finishing with deeper stretching, especially for muscles that worked extra hard or are excessively tight. Take at least 1 rest day per week from intense activity. Aim for 8-10 hours of sleep every 24 hours.
Ensure adequate intake of Vitamin D for optimal bone health. In some sunny climates nearer the equator, this can be accomplished with sun exposure on your own skin. In winter and in areas far North or South of the equator, supplementation is highly recommended by many health agencies. Vitamin D plays many important roles in the body, including the process of utilizing calcium to increase and maintain bone density. (Disclaimer)
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