Image from Ballettstudio Ost under CC BY 4.0 - Details
By Olga Leibrandt · Last updated: March 1st, 2024 · Ballet guide · ⏱ 5 min. reading time
I have been dancing ballet since I was 6 years old. The passion for this art form has accompanied me throughout my life. At the age of 10, I was accepted into the prestigious Bolshoi Academy in Moscow. There I received professional training as a ballet dancer. After my active career as a dancer, I came to Germany. There I completed my training as a state-recognized ballet teacher and started giving ballet courses for children and young people. I have now been teaching for over 15 years. During this time I have been able to inspire countless students for ballet.
It is important to me that ballet is accessible to everyone who enjoys dancing. It is particularly important to me that my students train healthily and with joy.
In this post you will find answers to the following questions:
What positive effects does ballet have on health?
What dangers and risks does ballet pose?
How can you train ballet healthily?
Health by Verra Prania from Noun Project (CC BY 3.0)
Positive effects of ballet on health
Posture: Ballet training strengthens the entire back muscles, especially the core muscles. This leads to a straightening of the spine and an improvement in posture. The upright posture has a positive effect on the overall body statics and can prevent back pain.
Flexibility: The variety of stretching and movement exercises in ballet significantly increases the body's flexibility. The muscles and joints become more supple and the span of the body is increased. This promotes general mobility and can prevent injuries.
Strength: Ballet training is an effective full-body workout that promotes the development of muscle strength and body tone. Strengthening the muscles has a positive effect on posture, coordination and endurance.
Coordination: Ballet requires a high level of coordination and sense of balance. These skills are trained and improved through the complex movement sequences. This can have a positive effect on everyday situations and general movement skills.
Endurance: Ballet is a dynamic workout that strengthens your fitness and cardiovascular system. Regular exercise can improve endurance and boost fat burning .
Mental Health: Ballet training promotes concentration, discipline and self-confidence. The dancers learn to concentrate on their bodies and the music, overcome challenges and achieve their goals. This can have a positive impact on mental health and overall well-being. More about the benefits of ballet in my article: 11 reasons to start ballet
Additional positive effects:
Strengthening the immune system: Regular exercise can strengthen the immune system and increase resistance to diseases.
Improving mood: Dancing and music make you happy and can improve your mood.
Stress Relief: Ballet training can be a way to relieve stress and relax.
Social contact: Ballet classes offer the opportunity to meet new people and make friends.
In summary, ballet has a variety of positive health effects. It strengthens the body, promotes coordination and endurance and has a positive effect on mental health and general well-being.
Javied El Faruqy on (CC BY 4.0)
Dangers and risks of ballet
Overload: Ballet is a demanding workout that places a lot of physical strain. It is important to listen to your body and recognize symptoms of overuse. Avoid too much training and give your body enough regeneration phases. Make sure you get enough sleep and eat a healthy diet to provide your body with the resources it needs.
Incorrect execution: Proper technique is essential in ballet to avoid injury. Insufficient body control and incorrect movement sequences can lead to overuse injuries and joint problems. Therefore, choose a qualified ballet teacher who will teach you the right technique and respond to your individual needs.
Pointe dancing: Pointe dancing is a particular challenge for the feet. The constant strain on the tips of the toes can lead to misalignment and pain. Incorrect execution can lead to long-term damage such as equinus. Therefore, pointe dancing should only be started after sufficient preparation, at the right age and under the guidance of an experienced teacher. Read more about the effects of ballet on the feet
Eating Disorders: There can be a lot of pressure to lose weight in the ballet environment. This can lead to unhealthy eating habits and eating disorders. No wonder, as the "ideal weight" of a budding ballerina is only 39-59 kg! It's important to develop a healthy relationship with food and not give in to the pressure of unrealistic beauty standards. More about this under eating behavior and eating disorders
Psychological stress: Perfectionism and pressure to perform are not uncommon in everyday professional ballet. Dancers are constantly under pressure to perform at their best. You have to be perfect and constantly compare yourself to others. This can lead to psychological strain and stress. It is important to develop mental strength and be able to deal with setbacks and failures. Make sure you relax mentally and seek support when you need it.
Additional dangers and risks:
Injuries: Ballet is a sport with a certain risk of injury. Bruises, sprains and torn muscle fibers can occur. More on this under Injury Risks in Ballet
Unhealthy posture: If done incorrectly, the spine and joints can become misaligned. More about this under misalignments of the spine
Pressure and Stress: The pressure to perform in ballet can lead to emotional stress and anxiety.
Be aware of the potential dangers and risks of ballet and take steps to minimize them. With a healthy amount of training, the right technique, a healthy relationship with food and mental strength, ballet will definitely be a healthy and positive activity.
Fig. Advantages & risks of ballet at a glance:
CategoryaspectDescriptionPhysical benefitsstrength and enduranceStrengthening the muscles of the entire body, improving endurance and cardiovascular healthMobility and flexibilityImproving mobility and flexibility, reducing the risk of injuryImproving postureStrengthening the core muscles leads to straightening of the spine and thus improving postureBalance and coordinationImproving balance and coordination, particularly important for older peopleMental benefitsStress reliefReducing stress, improving moodConfidence and self-esteemStrengthening self-confidence and self-esteemConcentration and disciplineImprovement in concentration and discipline, positive effects on other areas of lifeRisksInjuriesSprains, strains, broken bones (more likely in the professional sector)eating disorderIncreased risk of eating disorders. (Especially in the professional sector)Psychological pressurePressure to perform can lead to psychological stress. (Especially in the professional sector)
Light by Numero Uno from Noun Project (CC BY 3.0)
Tips for healthy ballet training
1. Listen to your body:
Take signals of overload seriously: Pay attention to fatigue, pain and other signs of overload. Give your body enough rest and regeneration. Find out more about how to avoid injuries in ballet
Take pain seriously: Don’t ignore pain. If you experience pain, stop training and consult a doctor or physiotherapist.
2. Qualified teaching:
Find an experienced and competent ballet teacher: Choose a teacher who responds to your individual needs and teaches you the right technique.
Pay attention to the group size: In small groups, the teacher can respond better to each individual.
3. Warmth and Stretching:
Warm up before exercise: This helps prevent injuries.
Stretch after exercise: Stretching exercises improve flexibility and prevent muscle soreness.
4. Healthy diet:
Make sure you eat a balanced and sufficient diet: This will provide your body with the nutrients it needs for training.
Drink enough water: Water is important for regeneration and metabolism.
5. Mental Libra:
Keep dancing in mind: ballet should be fun, not constant pressure.
Learn to deal with stress and setbacks: Mental strength is important to be successful in ballet.
Seek support when you need it: Talk to your teacher, friends, or family if you're struggling.
Additional tips:
Make sure you get enough sleep: Sleep is important for the body’s regeneration .
Wear comfortable and fitting clothing and shoes: This will prevent injuries .
Remember to take a break when your body needs it.
With these tips you can enjoy ballet healthily and with joy.
Image from Ballettstudio Ost under CC BY 4.0 - Details
Personal conclusion:
Ballet is a beautiful and challenging art form that positively influences both the body and mind in many ways. From my many years of experience as a dancer and teacher, I know that ballet promotes health when trained correctly.
When it comes to a professional career, it's like any competitive sport. The risk of injury increases. In any case, it is important to listen to your body and learn the right technique. To do this, you still need to develop a healthy relationship with food and mental stress. If you keep this in mind, ballet will become a healthy and joyful activity.
I wish you a lot of fun and joy dancing!
Your Olga