Can I dance during my pregnancy?

Dancing in pregnancy

Is it safe to dance while I’m pregnant?

Yes, dancing in pregnancy is usually considered safe. It is a fun and relaxed way to exercise. If you are a regular dancer, you can continue doing it. So the next time you hear some music and feel like tapping your feet, go for it!

It’s best to stick with gentle dance types if you’re not a regular dancer. This means dances that don’t put a lot of strain on your body and don’t exhaust you. Avoid dance moves that require you to jump, stretch or kick. It’s a good idea to join a dance class if you enjoy it. Your dance instructor can help you choose moves knowing that you are pregnant.

When should I not dance in pregnancy?

You should not dance if you have:

  • Any chronic health condition, like gestational diabetes.
  • Difficulty in walking
  • Any disease related to heart, lungs, kidneys or thyroid.
  • Any pregnancy complication or chances of miscarriage.
  • Pain in your pelvic floor muscles.
  • Vaginal bleeding.
  • Blurred vision, dizziness, palpitations.
  • Constant headache.
  • Leg cramps.

How will dancing in pregnancy help me?

Dancing is a good overall exercise for your body. It helps you to:

  • Work out your heart and lungs.
  • Strengthen your muscles.
  • Be flexible.
  • Stay relaxed, as it’s a good stressbuster.

What types of dance forms are good in pregnancy?

You can choose a dance form depending on its benefits as described below.

  • Zumba, Salsa, Jazz, Samba, Ballroom dance: Good for staying in shape and having fun along.
  • Belly dance: Great exercise since it uses slow and controlled movements. It exercises your tummy, back, and pelvic muscles. Thus it improves your posture.
  • Ballet: Great workout for your muscles. Makes your muscles strong and tones them. Also helps with balance and coordination.
  • Kathak: Good aerobic workout since it makes your lungs and heart work harder. This will give you more energy.

Whichever form of dance you choose, try to do it 3-4 times a week for at least 30 minutes each session.

What types of dance forms should I avoid?

You should avoid dance forms that:

  • Put a lot of strain on your body.
  • Require you to jump, bend, stretch.
  • Overheat your body.
  • Tire you too much.

The following should generally be avoided. It’s always best to consult your doctor and dance expert about which dance form you can do.

  • Ballet: This is not a good time to start doing ballet. You can continue doing it, if you have been practicing for a while. It can put a lot of pressure on your pelvic joints and would cause a lot of discomfort for a newbie.
  • Bharatnatyam & Kuchipudi: These involve jumps, bends, squats and put pressure on your joints and pelvic floor.
  • Hip-hop, Urban, Street dance, Bhangra: Movements in these forms are too jerky. They should usually be avoided.

Tips for dancing in pregnancy

  • Always warm-up before starting to dance. This prepares your muscles and joints for movement. It also gradually builds up your heart rate.
  • It’s a good idea to combine dancing with a regular exercise like yoga or swimming. This ensures you don’t strain your muscles.
  • Dance because you enjoy it and have fun while doing it. If you don’t enjoy it, you can always choose another exercise, such as jogging.
  • Always listen do your body when dancing. Stop when you feel tired or out of breath.
  • Hydration is key. Ensure you take breaks and drink water.
  • If you are at a party and feel like dancing, avoid alcohol or drinks with caffeine.