Becoming a dancer is a lot of work. Not only does it require an effort in the studio, it requires just as much, if not more work and effort outside of the studio. In our last blog, we talked about the top ten ways to take care of your dancer’s body. In this blog, we will go into further detail as to what those habits might look like when preparing to become a dancer.


One of the most important aspects to a healthy body for dance is your bone health. Making sure your bones have the strength and good health to practice the art of dance is absolutely vital. Our bones are actually the foundation in which we build our dancing strength upon, so you must do everything to keep these bones healthy.


So what can you do to build strong bones?


If you’re between the ages of 13 and 17, as a female you’re still gaining bone mass. The more mass you can build during these ages, the stronger your bones will be in the future, especially when bone loss begins to occur. The best way to build strong bones is to get enough:

  1. Calcium
  2. Vitamin D

How can you get vitamin D, and when should you take it?

You can take vitamins and supplements that provide vitamin D, but they often pass through your body without offering much help. The tried and true method of getting enough vitamin D is spending time in the sun. Of course, make sure to wear enough sunscreen, and do so between the hours of 10:00AM and 3:00PM, as this time of day is optimal for receiving sun light on your arms and legs, and it’s a safe time of day as well. As you’re getting your vitamin D, it’s equally important that you also get your calcium as well.


To get adequate calcium into your diet, consider eating foods like broccoli, that is rich in calcium. You can also get it from brussel sprouts, leafy greens, dairy and almonds. Depending on your age, you might need a higher intake of calcium, For instance, those between the ages of 19 and 50 should be getting a minimum of 1000 MG per day, no more than 500 MG at a time.   

Making sure your diet has these vitamins will help to keep your bones healthy, and free of fractures. While these vitamins are necessary for bone health, there are many other factors that play a role as well. For instance, being a woman means taking extra care of your health. During menstruation, your bone mass is effected. It’s important that you have enough fat and calories in your diet, to help keep the balance of hormones in check, and to keep your bones strong.
If you’re currently taking dance classes, talk to your dance instructor about things that you could be doing to protect your body during your dance lessons. The quality of your lessons and progression is dependant upon your body, so it’s important that you’re giving your body everything it needs to be successful.