Improving health and wellbeing through dance

The benefits of physical activity for our health and wellbeing are well documented, described by some as the ‘wonder-drug’.[1] The Government has recommended that we do at least thirty minutes of moderate exercise five times per week.[2] A staggering percentage of the population, however, fall short of this target. According to recent research, 80% of adults surveyed did not achieve the recommended level of physical activity.[3] The level of inactivity amongst children and older people is similarly concerning; research suggests that around 49% of children do not achieve the recommended target for their age group.[4] This figure rises to an overwhelming 92.5% for people over the age of seventy-five.[5]

As a society, we are leading increasingly sedentary lives, with much of our time spent sat down at a desk, in a car or in front of the television. This is a significant contributing factor in the soaring rates of obesity across all age groups, as well as the increasing prevalence of conditions such as type-2 diabetes and cancer[6]. People experience a variety of barriers to physical exercise, such as a lack of local sports facilities, financial constraints, feeling self-conscience or having a lack of enjoyment in sporting activities. It is vital that individuals have access to physical activities that help to overcome some of these barriers; dance may be one such option.

Dance offers an inclusivity rarely found with other forms of physical exercise. The almost endless list of dance styles, from street and hip-hop to ballroom and jazz, can all be easily adapted to suit different age groups, cultural backgrounds or level of ability. The ‘Dance for Lifelong Wellbeing’ project run by the Royal Academy of Dance catered for their older participants, the oldest of whom was 102, by adapting the classes for chair or frame based dancing[7]. Whilst other forms of physical exercise may suffer from high drop-out rates, the level of enjoyment and motivation amongst dancing participants remains high.[8] A survey conducted in 2011 found that amongst young people, dancing is now the second most popular physical activity in the United Kingdom, second only to football.[9]

Dancing can be a highly sociable activity, focusing less on competition and more on the freedom of self-expression and in the case of styles such as Syrtos or Tango, a celebration of cultural heritage.  For these reasons, evidence indicates that participation in dance can be hugely beneficial for mental health and wellbeing, helping to reduce feelings of social isolation, stress, anxiety and depression. Dancing can also increase feelings of confidence and self-esteem and provide a coping strategy for the stresses of daily life.[10]  Youth Dance England emphasises that dance can also be beneficial for the development of social skills in younger people and can be instrumental in encouraging positive attitudes more generally to health and wellbeing, changing views on issues such as drug and alcohol abuse[11].  A study conducted in Sweden, focusing on teenage girls suffering from mental health issues such as stress, found that those who participated in dance classes twice per week reported significant improvements in self-rated health, an effect which lasted for up to a year after the classes ended.[12]

Moreover, there is a wealth of research demonstrating the substantial benefits of dance for physical health. Dance is an enjoyable method of maintaining a healthy weight, thus reducing the risk of largely avoidable conditions such as heart disease and stroke. The movements involved in dancing have also been proven to increase flexibility, balance and co-ordination, which can reduce an individual’s risk of suffering from osteoarthritis and is particularly significant for older people; studies have shown that for older people participation in dance can reduce the risk of suffering a fall[13]. Dancing also offers considerable cognitive benefits, such as improving memory, as it requires the utilisation of several skills at once, such as memorising steps, listening to the rhythm of the music and physical movement. According to one study conducted over a 21 year period, dancing can reduce the risk of developing dementia by approximately 76%.[14] These benefits are the motivation behind programmes such as the English National Ballet’s ‘Dance for Parkinsons’ and ‘Dance for Dementia’ classes and also, the dance classes provided as part of Age UK’s ‘Fit as a Fiddle’ initiative.

Government cuts to funding for the arts is an enduring concern for arts organisations in this country. Since 2010, Arts Council England has seen their grant-in-aid funding cut by around a third[15], resulting in severe cuts for many groups, including those focusing on dance. A growing body of literature, however, demonstrates the hugely positive impact dance could have on avoidable illness, which is currently placing a huge financial burden on the NHS, welfare system and the economy. With the widespread appeal of dance and the wide-ranging benefits it offers, dancing is a vital tool for health improvement initiatives.  

The RSPH has now opened submissions for the Arts and Health Awards 2014. This year the awards will focus on the value of creative arts for older people with long term conditions in the community or within health and social care settings.  More information can be found here.

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References

[1] The Guardian. Physical Activity the Underrated Wonder-Drug. Available online at: http://www.theguardian.com/living-with-cancer-macmillan-partner-zone/physical-activity-the-underrated-wonder-drug (Last accessed 1st April 2014)

[2] NHS Choices. Physical Activity Guidelines for Adults. Available online at: http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx  (Last accessed 1^st April 2014)

[3] The Independent. 80% of Adults in England ‘don’t exercise enough’. Available online at: http://www.independent.co.uk/life-style/health-and-families/80-of-adults-in-england-dont-exercise-enough-8741988.html (Last accessed 1st April 2014)

[4] British Broadcasting Corporation. Children need more Exercise – especially Girls, Study says. Available online at: http://www.bbc.co.uk/news/health-23778945 (Last accessed 1st April 2014)

[5] BUPA. Keep Dancing...The Health and Wellbeing Benefits on Dance for Older People. London: BUPA, 2011. Available online at: http://www.cpa.org.uk/information/reviews/shall-we-dance-report.pdf (Last accessed 1st April 2014)

[6] British Broadcasting Corporation. Inactivity ‘killing as many as smoking’. Available  online at: http://www.bbc.co.uk/news/uk-wales-politics-18876880 (Last accessed 15th April 2014)

[7] Baber M. Dance and lifelong well being. Available online at: http://www.agewatch.org.uk/fitness/dance-and-lifelong-well-being/  (Last accessed 15^th April 2014)

[8] ibid

[9] Arts Council England. Dance and Health – The Benefits for People of all Ages. London: Arts Council England. Available online  at: http://www.artscouncil.org.uk/media/uploads/documents/publications/phpN0GNFD.pdf (Last accessed 1st April 2014)

[10] Burkhardt J, Rhodes J. Commissioning Dance for Health and Wellbeing – Guidance and Resources for Commissioners. Available online at: http://www.obesitywm.org.uk/resources/Dance_Active_-_Commissioning_Doc_Jan_Burkhardt_V6Final1V3_2.pdf (2012, last accessed 1st April 2014)

[11] Youth Dance England. Dance and Health. Available online at: http://www.yde.org.uk/main.cfm?type=HEALTH (last accessed 15^th April 2014)

[12] Duberg A, Hagberg L, Sunvisson H, Moller M.  Influencing Self-rated Health Among Adolescent Girls With Dance Intervention A Randomized Controlled Trial. Archives of Paediatrics and Adolescent Medicine 2012; 167: 27 - 31

[13] BUPA, 2011.

[14] Ibid.

[15] Financial Times. Arts funding ‘flashpoint’ is local authority spending cuts. Available online  at: http://www.ft.com/cms/s/0/d3983bce-9d7a-11e3-83c5-00144feab7de.html#axzz2yxqOFViJ (Last accessed 15^th April 2014)

The Seven Golden Rules for a Healthy Life

If we follow these simple steps, can we really reduce our risk of heart disease?

Cardiovascular disease (CVD) still remains the biggest killer in the UK.  In 2010, around 180,000 people died from CVD and 80,000 of these deaths were from coronary heart disease (CHD).  Although over the past decade, there has been a decline in death rates from heart disease in England, there still remains regional and socioeconomic differences in both incidence and case fatality, along with behaviour inequalities.

In 2010, the American Heart Association (AHA) proposed seven factors to help people understand the most effective ways of avoiding CVD and lowering the risk of developing cancer. 

The findings came from a long term study carried out by researchers from Northwestern University (Chicago), the University of Minnesota, and a number of other US research institutions; their findings were published in the peer-reviewed journal Circulation.  The cohort study followed 13,253 white and African American participants for between 17 and 19 years, to establish if maintaining ideal levels of the seven health factors could reduce heart disease and lower the risk of cancer. 

The Seven Simple Steps

• 1      Not smoking (never smoking or quitting more than 12 months ago
• 2      Maintaining a healthy body weight (that is a healthy Body Max Index (BMI)
• 3      Eating Healthily (diets rich in nutrition, fruits and vegetables)
• 4      Physical Activity (at least 75 minutes per week of vigorous physical activity, or 150 minutes per week of moderate or moderate plus vigorous activity
• 5      Having low cholesterol levels
• 6      Healthy blood sugar rates
• 7      Healthy blood pressure

The Findings

From the study, researchers found that the health benefits were higher among people who met the ideal levels for each of the seven factors.  For example, people who achieved ideal levels for six of more factors had a 51% reduced cancer risk and those who met the ideal levels of four factors had a 33% reduced rate of developing cancer.

While the findings have been welcomed, it is worth noting that smoking appeared responsible for the majority of the associations seen between the seven factors and cancer risk. This once again exemplifies how smoking has a direct correlation with your heart, blood pressure, circulation and individual risk of lung cancer.

What more can be done?

As highlighted above, CVD and CHD continues to be a major health concern in the UK, with health issues being more prevalent among low income earners. Those from lower socioeconomic groups are more likely to have poorer diets, lead sedentary lifestyles, suffer from mental health issues and partake in health risk behaviour, including smoking and alcohol abuse. These factors have a major impact on heart disease.

Type 2 diabetes and obesity are also some of the main contributors leading to CVD.  In England alone, a quarter of adults are obese and the prevalence of diabetes in the UK is around 5% for women and 6% for men.  The financial cost to society can also be detrimental.  The statistics reveal that in 2009, CVD cost the UK economy £19 billion – putting further strain on the health care system.

Although the AHA’s seven steps to improving health helps people to understand where to make the changes in their life (healthy eating, exercising), the problem is how to make these changes?  For most people, breaking old habits and changing behaviour can seem like an impossible task, and for some, change is not always welcomed. How do we engage with people and offer advice on sensitive issues that could potentially save their lives?

The RSPH, having recognised the fundamental importance of behaviour change to improve health, has developed a qualification in Understanding Behaviour Change, Level 2 Award, to provide an understanding of communication styles and practical skills to help individuals implement lifestyle changes. The one day programme will also aim to give learners knowledge and confidence to offer brief advice and engage in brief interventions.  Sometimes, having the right conversation with someone can have far reaching positive affects.   For further information on the qualification please click here or contact Gina Mohajer.

For further information on heart disease visit the British Heart Foundation here

Make A Difference Day – Sat 29^th October

Have you ever considered volunteering and making a difference to perhaps someone’s life or community, but just never got round to making it happen? Well this Saturday the 29^th October is Make a Difference Day, a campaign organised by CVS aimed at encouraging people to get involved in volunteering to help make a difference.

This year’s theme will be highlighting how volunteers can help to tackle loneliness and isolation.  The charity is calling for volunteers to register their activity, which can include anything from creating a bus stop garden to teaching IT skills, renovating a homeless shelter or knitting blankets for cats and dogs in shelters.

For further information or to register your interest click here

To support the work of volunteering and the great work that volunteers do, the Royal Society for Public Health (RSPH) is offering free* training in health improvement to people who are volunteering / or thinking of volunteering.  Under the East London Health Makers Scheme, participants will gain a Level 2 Award in Understanding Health Improvement, which will enable them to not only understand the importance of healthy living and physical activity, but also how to positively encourage others to make healthier lifestyle choices.  By being educated, proactive and reaching out to people of need, we can all help to diminish health inequalities and improve the quality of peoples lives.

For further information on training please contact Nelly Araujo by email: naraujo@rsph.org.uk or by phone: 020 7265 7322. 

*The funding has been made available through the Mayor's Legacy Fund and the Big Lottery.  To be eligible to receive free training, all applicants must be willing to commit to volunteering work in London and be able to provide information on the organisation they will be volunteering at. 

Sporting Advice

Today the Department of Health launched new advice on how to maintain fitness levels and stay or get healthy, for people of all ages.  The UK-wide physical activity guidelines by the four nations’ Chief Medical Officers, is intended to help people understand the benefits of physical activity and also promote the simple steps that people can take to incorporate activity into their everyday lives.

Although the guidelines build on previous advice about the positive outcomes of physical activity, they also highlight that being more active can dramatically reduce the risk of serious diseases such as heart disease, stroke and diabetes.

Key New Elements of the Guidelines Include:

How to incorporate physical activity into busy lives.  Adults can get their 150 minutes of activity a week in sessions of ten minutes or more and should aim to be active every day. 30 minutes five times a week is just one way this can be achieved.

·         Greater emphasis on vigorous activity and muscle strengthening through, heavy gardening, group sports, such as volleyball and basketball or swimming. There is good evidence this stimulates bone formation and maintains muscle mass;

·         Advice tailored to every age group including - for the first time - guidance for parents for under-fives;

·         Reducing and minimising periods of sedentary behaviour.

·         The guidance has a renewed focus on being active everyday and spells out the recommended minimum levels of activity for each age group:

The Recommendations:

Under Fives

180 minutes - three hours - each day, once a child is able to walk

Children and young people (5-18 year olds)
60 minutes and up to several hours every day of moderate to vigorous intensity physical activity. Three days a week should include vigorous intensity activities that strengthen muscle and bone. Adults (19-64 years old) and older people (65+) 150mins - two and half hours - each week of moderate to vigorous intensity physical activity (and adults should aim to do some physical activity every day). Muscle strengthening activity should also be included twice a week.

England's Chief Medical Officer Sally Davies said:

"Being active has enormous health and well being benefits. It protects against many of the biggest causes of early death like heart disease, and stroke, and can promote good mental health.
"The latest figures show that almost a quarter of adults are obese and on current trends by 2050 it means 9 in 10 adults will be overweight or obese. We know that more than 60 per cent of adults are not active enough which is why today the UK Chief Medical Officers are launching the first UK-wide guidelines that draw on the latest science to inform weekly levels of physical activity - whatever your age. "But it's not just about health. Cycling and walking more can save on transport costs, reduce congestion and pollution."

Robin Gargrave, Director of Innovation and Development at Central YMCA said:
"In terms of health benefits, we know that the duration, intensity and type of physical activity for a young person is very different to that required for an older adult. Most people know they can improve their health by being more active, but face barriers, which prevent them from doing so.

"This advice addresses these barriers by recognising the limitations of a 'one size fits all' approach to physical activity - it speaks directly to people at different stages of their lives and is flexible in its approach. For providers such as Central YMCA, this advice will enable us to develop and target physical activity interventions more effectively."

To access the guidelines, click here and to view the press release, click here

RSPH – Sport for Health: Bringing Sport into People’s Lives.

Sport for Health is a two part programme specifically for people who work in sport, either in a professional or voluntary role. It is designed to help them increase the level of physical activity amongst people who do not normally take part in sport.  It provides an understanding of how an active lifestyle promotes good health, and a practical approach to understanding the barriers people face and ways to overcome them.

Through the Mayor’s Legacy Fund, applicants can attend the courses at a 75% discount on the normal rate (ie the trainee fee is £50 per day as opposed to the normal £200).   In order to qualify for the discount applicants need to commit to 20 hours of voluntary work in the London area – either in sports or in encouraging others to take part in physical activity.
To find out more about this course, available funding and other programmes offered by RSPH, please click here call Nicolette Boustaoui on 020 7265 7325 or email sportforhealth@rsph.org.uk. 

New Years Resolution - Do More Exercise.....

Exercise keeps the brain from ageing

Research from the University of Florence and other institutions in Italy carried out a study which found that low to moderate exercise can prevent the milder forms of cognitive decline in older age.  The research was published in the Journal of Internal Medicine.

The research pooled the results of fifth teen studies and included the analysis of 33,816 people without dementia, who were followed between one and twelve years.  It revealed that exercise consisting of playing a round of golf once a week or tennis twice a week, was linked to a 35 percent reduction in the risk of cognitive decline.  The researchers believed that physical activity which raises your heartbeat, increases the blood flow to the brain and helps to reduce the mind deteriorating in later years.

The researchers explained that it has been widely acknowledged that physical activity has positive effects on a wide range of health measures, including reducing the risk of heart disease and stroke, diabetes, obesity, hypertension and some cancers.  However, the study demonstrated that attention, memory and concentration (known as cognitive functions) which typically deteriorate with age, can also reap the benefits by maintaining a healthy lifestyle and partaking in regular exercise. 

The analysis of the studies showed that subjects who performed a high level of physical activity were significantly more protected (by 38%) against cognitive decline during the follow up, compared to people who reported being sedentary. 

We all have a responsibility to look after our health and well-being and what a better time than now to include exercise and healthy eating as part of your new years resolutions. 

The Royal Society for Public health through Training Solutions run a Foundation Programme in Health Improvement.  The course offers candidates the opportunity of developing a firm foundation in Health improvement while also making aware the health and lifestyle choices that affect personal and public health.  For more information click here or contact Nicolette Smith.