Advertising
Advertising

10 Unexpected Health Benefits of Pole Dancing

10 Unexpected Health Benefits of Pole Dancing

When people hear about fitness and the health benefits of different forms of workouts, they seldom think about pole dancing as a viable option. Much like some popular Latino dances like tango, which started out in shady back alleys of poor neighborhoods only to later gain popularity across the globe, pole dancing has quickly become a very popular form of exercise and even a competitive event.

Not only is it a great way to embrace your inner sexiness, but it also has numerous health benefits that shouldn’t be overlooked. If you want to learn more about the benefits of pole dancing and how it can improve the quality of your life, just read on.

1. It helps you burn calories quickly

Most people in the modern world could stand to lose about 10 pounds of fat, so any form of exercise is welcome. However, pole dancing taxes the muscles in the entire body and you are always moving – making it a great isometric and cardiovascular exercise wrapped into one. You can burn as many calories in a 30-minute session as you would doing aerobics and calisthenics, and this will lead to significant weight loss over several months.

Advertising

2. It builds your self-confidence

Once you get the basics down and strengthen your muscles a bit, you will quickly begin to develop some serious skills and a body that makes heads turn. Being confident isn’t just about your state of mind – you will actually start to walk tall and improve your posture. Your skills on the pole will translate into real life and you will be able to move with the nimbleness and graciousness of a cat.

3. You’ll be less stressed out

One of the biggest benefits of pole dancing is actually related to your psychological and emotional health.

Advertising

Pole dancing class having fun

    When you are stressed, adrenaline starts slowly building up in your body, making you anxious, easily annoyed and depressed. An intense pole dancing session will help you blow out all that adrenaline and cause your body to start producing endorphins, the hormone associated with feelings of euphoria. You will be calmer and happier after a good workout.

    4. It will motivate you to work out more

    If a workout feels like a chore and you don’t really see any serious progress or you don’t actually pick up any skills that are applicable in real life, then you will quickly lose motivation. Pole dancing develops a strong body, builds stamina and makes you feel sexy. As your skills improve you will be motivated to work harder and it is incredibly simple to work on your moves at home – all you need is a pole and some free space.

    5. You become more limber

    People often forget the importance of joint mobility and flexibility. As you become more limber you will have fewer problems like back pain, a stiff neck and muscle soreness. You will also minimize the risk of sprains and will be able to move more freely.

    Advertising

    6. It’s good for your bones and joints

    Joint pain is a serious and persistent issue for many people and women in particular have a higher risk of developing osteoporosis later in life. Developing strong bones and connective tissue, along with increasing joint mobility, helps significantly decrease the risk of osteoporosis in women. Since you are not putting huge stress on your joints, as you would if you were running or skipping rope, pole dancing is a very safe form of exercise. Due to the fact that you are constantly strengthening the muscles in your hands by gripping the pole, common repetitive strain injuries like carpal tunnel syndrome can also be avoided.

    7. It’s good for your heart and blood flow

    Pole dancing is as good for your heart as any form of moderate-to-intense aerobic training, and since all the muscles are being engaged at some point, regular exercise promotes blood flow. This is particularly important for women who live a sedentary lifestyle and spend hours sitting in a chair.

    8. You develop greater balance and kinesthetic awareness

    Kinesthetic awareness is your brain’s ability to calculate where your body is located in three-dimensional space in relation to other objects around you. When you start performing more complex routines, your kinesthetic awareness increases. This means less chance of injuries due to bumping into stuff. Combined with good balance, increased kinesthetic awareness allows you to avoid nasty common accidents like slipping, falling, and knocking things over and having them fall on your feet, etc.

    Advertising

    Kinesthetic awarness

      9. It can help you have an easier time during pregnancy and at childbirth

      One of the lesser known benefits of pole dancing is that this form of training can be beneficial later on in life when you decide to have a child. Pole dancing develops exceptionally strong back and abdominal muscles, which helps minimize back pain during pregnancy and actually helps you have a smoother and less painful childbirth.

      10. You will be able to fall asleep much easier

      Resting is just as important for a healthy body as working out and eating the right food. Unfortunately not many people get enough sleep and most of the time it’s because they just can’t go to sleep. Regular workouts that tax the body, combined with the stretching you do as part of your pole dancing training, will ensure that you get a good night’s sleep every time you hit the hay.

      The benefits of pole dancing aren’t limited to developing a strong body. It can help you improve your mental and emotional health, prevent injuries and increase mobility, as well as give your social and love life a boost by making you more confident and agile. You should definitely give it a try.

      More by this author

      Ivan Dimitrijevic

      SEO Consultant

      5 Exercises To Improve Intimacy and Create a Better Relationship 8 Fun and Unique Birthday Party Ideas for People in Their 20s 50 Cleaning Hacks for Your Home That Will Make Your Life Easier 40 Amazing Date Ideas for Valentine’s Day 9 Unexpected Benefits Of Foot Massage That Make You Want To Have One Now

      Trending in Fitness

      1 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance 2 How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses) 3 The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet 4 How Long Does it Take to Build Muscle and Increase Fat Loss? 5 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

      Read Next

      Advertising
      Advertising

      Last Updated on October 16, 2018

      The Ultimate Guide to Help You Sleep Through the Night Tonight

      The Ultimate Guide to Help You Sleep Through the Night Tonight

      It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

      If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

      One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

      Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

      In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

      Why you can’t sleep through the night

      The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

      Advertising

      Stress

      If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

      Exposure to blue light before sleep time

      We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

      While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

      Eating close to bedtime

      Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

      Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

      Rule of thumb: eat 3-4 hours before bedtime.

      Advertising

      Medical conditions

      In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

      The vicious sleep cycle

      The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

      Here’s an example of a bad sleep pattern:

      You get a bad night’s sleep
      –> You feel tired and stressful throughout the day.
      –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
      –> You can’t sleep well (again) the next night.

        You can imagine what could happen if this cycle repeats over a longer period of time.

        Advertising

        How to sleep better (throughout the night)

        To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

        1. Take control over the last 90 minutes of your night

        What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

        Here are a few suggestions:

        • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
        • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
        • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
        • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
        • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

        2. Eat the right nutrients (and avoid the wrong ones)

        What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

        • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
        • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
        • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
        • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

        3. Adjust your sleep temperature

        Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

        Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

        Advertising

        Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

        Sleep better form now on

        Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

        I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

        As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

        Featured photo credit: pixabay via pixabay.com

        Reference

        Read Next