Dancing in colder weather
Dancing in the Winter
As the days grow colder, it’s especially important for dancers to take extra care when coming to and from class. Cold weather affects how the body performs – muscles tighten, joints feel stiffer, and circulation slows down – which means warming up properly and staying warm are more important than ever. A little extra preparation helps prevent injuries and keeps everyone dancing safely all season long.
Warm Up Thoroughly
In colder temperatures, muscles and connective tissues are less elastic, meaning they need more time to loosen and respond. A good warm-up gradually raises body temperature, increases blood flow to muscles, and primes the nervous system for coordination and control. Students should prepare for class with a few minutes of gentle cardio (like jogging on the spot or skipping), dynamic stretches, and mobility exercises for joints such as hips, ankles, and shoulders. This reduces the risk of strains and improves balance, flexibility and overall performance.
Dress Warmly Before and After Class
Muscles perform best when they’re warm. Arriving in layers helps maintain body temperature from the journey to the studio through to the start of class. Joggers, hoodies, or dance jumpers are ideal for keeping muscles supple before moving. After class, put those layers back on straight away. Rapid cooling can cause muscles to tighten suddenly, increasing the risk of soreness or small tears. Keeping warm also supports recovery, as it helps maintain good blood flow to tired muscles.
Arrive Early to Prepare Safely
A few extra minutes before class can make all the difference in winter. Use that time to start gentle movement in the waiting area or corridor before stepping into the studio. Even light movement raises your heart rate, increases oxygen flow, and prepares your body for the demands of dancing. For younger students, parents can help by encouraging them to arrive in time to get settled and ready to warm up.
Avoid Cooling Down Too Quickly
After class, it’s just as important to cool down carefully as it is to warm up. Gradually slowing down allows your heart rate to return to normal and helps clear lactic acid from your muscles, reducing stiffness the next day. Once class ends, layer up again before heading outside. A few minutes of gentle stretches and deep breathing helps muscles stay flexible and relaxed, rather than tightening in the cold.
At NFAD, we want every student to dance confidently and safely through the winter months. By dressing warmly, allowing time to warm up and cool down, and looking after your body, you’ll stay comfortable, strong, and ready to enjoy every class – no matter how chilly it gets outside.
