Department of Dance
A Healthy Dancer
A good dancer is a healthy dancer, able to be fully expressive and articulate in heart, mind, and body. Much of your dance education involves getting to know yourself, your basic health needs, what works and is appropriate for your particular characteristics, and what isn’t in your best interests. This may be entirely different from that which is true for your classmates. Also, learning what to do if you are sick or injured and how/when to get back into full participation is of utmost importance for a healthy dance life. The following guidelines concerning a healthy you are suggestions and /or reminders. Of course, any problem areas need to be evaluated by an appropriate professional: the faculty are here to find help if needed.
Nutrition - "You are what you eat" is an old saying that still holds some wisdom. You need regular nutritious meals to sustain you through the time and energy demands of the dance program. A balanced diet for an active person should contain a number of different kinds of foods. You’ll need a regular supply of protein to stabilize your energy release and repair bone and muscle tissue--good sources of protein include meat, legumes, and dairy. Try to eat many vegetables and fruits, which provide minerals, vitamins, fiber, and water. Make sure you have a good source of calcium. Become a label reader when you grocery shop, to check the nutritional information on packaged foods; choose foods that are lower in hydrogenated and trans-fats. If you eat at restaurants or in the cafeteria, choose a variety of foods. A variety of textures and colors in foods is a good appetite satisfier and guideline for obtaining a balance of nutrients.
Dancer-friendly snacks - Bananas, oranges, apples, nuts or seeds, raisins (in small amounts), rice cakes, carrot sticks, apple sauce and juice packs (unsweetened), and graham crackers all are good alternative snacks. Plenty of plain water throughout the day is essential to replace fluids lost during a workout.
The weight issue – Maintaining a healthy weight is a necessity for career-minded dancers and dance educators. Yet figuring out what a healthy weight is can be a challenge when we are surrounded by images of people with weight issues at either end of the scale. If you think you might not be at a healthy weight, we encourage you to contact Student Health Services for an evaluation, nutritional advice, and support.
A healthy body always contains a percentage of fatty tissue. It serves as an energy store and as insulation for organs. Your culture, genetic make-up and metabolism all affect your body type. We all have different shapes and body types; it’s what makes us interesting. Your mirror or the latest fashion magazine may not be the best judge of what weight you should be. Crash or fad diets are harmful and don’t work in the long run. You’ll usually gain the weight back and may even gain more weight. Diets such as these deplete the system of needed nutrients and can cause severe metabolic imbalances. Binging and purging are symptoms of bulimia and excessive weight loss is a symptom of anorexia nervosa--both life-threatening illnesses that require professional help.
Managing stress - Stress is a part of being human, going to school, having a busy life. How to manage stress so it doesn’t get the better of you will be a lifetime concern. First you need to become aware of needs and characteristics that are unique to you. This includes the amount of sleep your body requires to be fully functional, how much stimulation you like, quiet times, hobbies or activities that are relaxing for you, and how friendships and family connections play a part in your life. There are also many somatic and relaxation techniques that may help relieve symptoms of stress. For example, meditation, deep breathing exercises, a nap, listening to peaceful music or relaxation tapes, a walk in the woods or a park, riding a bike--all can refresh you even if you only have 10 minutes. Make these a regular part of your schedule. Keep in mind that getting a full night’s sleep can provide much needed energy for dance classes.
Schedule - It is helpful to plan a weekly and daily schedule for everything you need to do: classes, a job, rehearsals, meals, study hours, relaxation, free time, sleep, etc. Keeping a regular schedule is less stressful than having to constantly keep up with all you have to do. Balance your activities as best you can. A whole day of non-stop dancing is not good. You need time to rest your body and integrate all the new information.
Preventing injuries - Proper warm-up before class and rehearsals is essential to keep you dancing longer and stronger. Some aerobic work outside of class is also good for stamina and to protect you during more stressful times such as during concerts and exams. Too much exercise without time for the muscles to recuperate can make you prone to injury; so can insufficient sleep or eating haphazardly.
Learn to take class intelligently. Early detection of alignment problems or structural imbalances can also help prevent injuries. Don’t do something if you experience pain. Ask the teacher questions if you think you’re not doing an exercise properly. With large classes, teachers can’t always spot potential problems every time, and you need to know how to learn as well as what. Learn to recognize the difference between ordinary soreness and pain. Getting back into exercise after a holiday, just overdoing it, or a time away from it can mean sore muscles. Usually this goes away after a few days of working regularly. A hot bath with a cup of Epsom salts (available at drug stores) can relieve the soreness, which is usually caused from excess lactic acid in your muscles.
What to do if you are in serious discomfort or get an injury - The formula for first aid for any injury is RICE. "R" for rest. Stop what you’re doing, and sit down. "I" for ice: Get ice to the injured area immediately to relieve swelling and pain. There is a freezer with ice on the third floor in the closet near the theatre entrance. "C" for compression: Wrap loosely in an ace bandage if it’s extremity. "E" for elevation: Lie down, put the injured part above your heart level. This will help to reduce swelling. Then get medical attention. Campus resources include the athletic trainer for Dance in HHP (Aaron King) in HHP 139 (phone 334-3039 or atking@uncg.edu) and the Student Health Center; a sports medicine specialist is available twice a week for consultation. If you get injured in the HHP Building, you must complete an injury report , available in the Dance office.
When you are cleared as to when you can return to classes, approach it gradually. Often it is possible to take part of a class, the floor work or barre for example, and observe the rest. Or you may be able to adapt an exercise to use only the uninjured parts and think/visualize the exercises for the injured part. Make sure you tell your teacher of your condition and ask what is possible to do in the class. You may also schedule an appointment with Aaron. Take responsibility for your rehabilitation and do any extra exercises that you may be given for strengthening the injured area.
Illness - If you get sick and are contagious and/or have a fever, you should not be in class. Go to the Student Health Center for diagnosis and treatment. Return to class and rehearsals as directed. Proper and early self-care can speed recovery.
Special concerns - Often school or personal problems can seem overwhelming. Mental health is just as important as physical health. Feeling more than occasionally depressed, abusing alcohol or drugs, finding yourself angry too much of the time, consistently avoiding responsibilities, overeating or having no appetite are all areas of concern. The student health center has counselors trained in dealing with the special needs of students. Often just being able to talk over a problem with a qualified person is enough to get you back on track. If you have a problem with a particular class or a sensitive issue, often talking with the teacher or other faculty member can clear this up quickly. IT IS NOT A SIGN OF WEAKNESS TO ASK FOR HELP.
Of course, as with all new learning experiences, developing your independence and your own attitudes about things is a part of the process. Issues of sexuality are part of this. Take responsibility for yourself in learning all you need or want to know about it. Information about sexuality in general, birth control, and AIDS prevention is available through health classes (offered by Public Health Education) and the Student Health Center.