Did you know that only 39% of Canadian kids between the ages of 5 to 17 are physically active on a daily basis? If you’re looking for a fun way to engage your children in 60 minutes of physical activity per day, dance may be the solution!
Dance is considered to be one of the most engaging activities for people of all ages to improve their physical, mental, and emotional well-being. Enrolling children and adolescents in dance classes helps improve their physical health, concentration, self-confidence, artistic expression, and social interaction.
But before your child dives right into dance classes, consider these do’s and don’ts for before and after dance classes.
Before Dance Class
Preparation is key for any activity, and with dance, there are several important do’s to ensure the class is a safe and enjoyable time.
Students should have a healthy snack or light meal two hours before class. Carbs, fats, and proteins can provide the needed energy for class. However, without food as fuel, low blood sugar can cause weakness and fatigue. As most instructors will tell you, eating a light meal before class can improve performance, increase energy, and reduce injuries.
In addition, dancers should wear appropriate clothing and footwear, bring a water bottle to maintain hydration, and warm up before class. Light stretching followed by simple dance moves for 10 to 15 minutes before class can help prepare your child’s muscles and heart for the intense physical activity to come.
A proper warm-up will increase your child’s body temperature, heart rate, and blood circulation to reduce the risk of muscle injuries. It also helps to mentally prepare your child for the lesson.
Do’s and Don’ts: Before Dance Class
| DO’S | DON’T |
| Arrive early 10-15 minutes before class for a warm-up and preparation | Arrive late |
| Warm up with light cardio and dynamic stretches for 5-10 minutes | Skip the warm-up routine |
| Dress appropriately for the dance style with comfortable clothing and proper footwear | Wear baggy clothes or street shoes |
| Stay hydrated by drinking water periodically | Skip hydration |
| Eat a light healthy snack with complex carbs 1-2 hours before class | Eat heavy meals |
Bonus Tips: Dancers should have a dance bag that includes dance shoes/sneakers, a water bottle, a towel, an extra pair of dance clothes, and extra hair ties (if applicable). All the best dancers bring a positive mindset and enthusiasm to class in addition to their love for learning.
After Dance Class
What your young dancer does after class is just as important as what they do beforehand. Your child should perform a cool down after every class depending on the dance style and the length of the lesson.
Stretching exercises that target the spine, quads, and calves help to return the muscles to their resting state after an intense workout. These stretches also help to reduce the risk of injuries, soreness, and cramping. Typically, a cool down takes about 10 minutes and releases tension in the joints and muscles, reduces the heart rate, and improves blood circulation.
Staying hydrated and consuming light healthy snacks can help your child replenish lost fluids and boost energy after a dance lesson. As hunger increases, dancers should enjoy a well-balanced meal about an hour after class is finished.
For some dancers, taking a mental break after a lesson can help clear the mind and prepare for the rest of the day or evening. Listening to soft music, reading, or taking a warm bath can help soothe your child’s body and mind.
Do’s and Don’ts: After Dance Class
| DO’S | DON’T |
| Cool down with static stretches for 5-10 minutes | Skip cool-down stretches |
| Rehydrate with water/electrolyte drinks | Forget to replenish lost fluids/electrolytes |
| Eat a balanced meal of protein and complex carbs within one hour of class finishing | Skip healthy meals or wait for hours after class to eat |
| Shower/change into clean clothes | Wear sweaty clothing outside |
| Pay attention to pain and discomfort | Push past the pain to complete a dance |
Consequences of Ignoring the Don’ts
After a dance class, it’s easy to feel tired and ready to simply go home and relax. However, avoiding the common mistakes mentioned above can significantly enhance your child’s experience and performance.
Failing to properly stretch and cool down can lead to injuries and long-term damage. Neglecting to stay hydrated and refuel with proper nutrients can result in fatigue and poor performance during future classes. Additionally, not allowing for enough rest and recovery time can lead to burnout and frustration, ultimately hampering progress and potential success.
When dancers consciously make alternative choices, such as stretching, hydrating, and properly fueling their bodies, they can ensure that they’re giving themselves the best chance to excel in class and beyond.
Things to Eat and Drink Before and After Dance Class
Having your dancer’s meal plan down pat is key to getting everything you possibly can out of your child’s dance class. However, there’s one thing more important than what they eat before their dance class: water.
The most important thing is to stay hydrated throughout the day as well as during their class; this can help their energy levels more than you realize! In addition to drinking a lot of water, you may be wondering what your child should eat before their dance performance. Carbohydrates are a great food option if you want to keep your energy level consistently high. Eating carbs throughout the day and having a small snack, like pretzels, whole grain crackers, or an apple, just before dance class will help your child maintain their energy and perform the best they can.
Eating carbohydrates and protein an hour after can help this process and prevent you from feeling helplessly tired. Healthy post-workout choices include items like peanut butter, cheese, almonds, eggs, bananas, yogurt, or any type of chicken, meat, or fish. Hydration is also important, even when class is over!
| STAGE | FOCUS | RECOMMENDATIONS | TIPS |
| Before Class (1-2 hours) | Sustained energy (complex carbs) | – Whole-grain toast with avocado or peanut butter
– Oatmeal with berries and nuts – Sweet potato with low-fat yogurt |
– Avoid heavy meals/greasy foods
– Consume pre-workout smoothie (fruits, yogurt, spinach) |
| Before Class (30-60 minutes) | Quick energy boost (simple carbs) | – Banana with cinnamon
– Handful of dried fruit & nuts – Small energy bar |
– Choose easily digestible snacks
– Opt for minimally processed ingredients |
| After Class (within 60 minutes) | Replenish energy and repair muscles | Complex carbs:
– Brown rice & grille chicken – Quinoa salad with chickpeas & vegetables – Whole-wheat pasta with lean meat sauce Protein: – Greek yogurt with berries – Grilled chicken/fish with roasted vegetables – Scrambled eggs with whole-wheat toast |
– Aim for a balanced combination of carbs & protein
– Prioritize whole, unprocessed foods |
| After Class | Hydration | – Water
– Electrolyte drinks |
– Replenish fluids lost through sweat |
On-the-Go Snack Tips
For dancers, keeping up with a busy schedule is a must. This means having snacks that are easy to grab and go. Look for pre-portioned fruits or vegetables with hummus for a healthy but satisfying snack. If you’re looking for a quick and easy option, hard-boiled eggs are also a great choice. On days when you forget to pack a snack, trail mix can be a lifesaver. Just be sure to choose varieties with minimal added sugar and artificial ingredients to avoid crashing mid-performance.
Learn More with PDA’s Tips for a Successful Dance Lesson
Performing Dance Arts has professional dance training studios in Vaughan, Etobicoke, and Yorkdale that offer a variety of classes, including jazz, tap, hip hop, ballet, and more. Whether you’re looking to take some casual classes to develop your skills at your own pace, or are interested in a competitive dance team, we’ve got the program for you!
Stop by today to check out our studio! Call us at 905-856-1030 (Vaughan), 647-640-5010 (Etobicoke), or 647-262-1550 (Yorkdale) to discuss how our dance family can help you on your dance journey.
