Hi my name is Dr. Andrea Furlan. I am a physiatrist and pain specialist in toronto,
canada. i usually recommend people with pain and arthritis to do aerobic exercises.
one of my preferred type of aerobic exercise is dancing. i love music and i could spend hours
dancing, because it's an activity that i enjoy. so in this video i will demonstrate a choreography
that i like to do myself. this includes a slow and some rapid movements and are appropriate for
people who have arthritis, young and old, and for anyone with chronic pain. so let's get started.
this dance is bolero, which originated in spain, but spread in latin america very
quickly. it is a slow tempo music that is very popular for in-line dancing or ballroom dance.
i learned this choreography from youtube with Ira weisburd. this dance has four groups of movements.
each group has eight steps. so the total is 32 counts of steps. you will need a space of about
three by three meters, or ten by ten feet. i prefer to wear socks so then i don't scratch
the floor, but you may wear a non-slippery shoe if you think that it's safer this dance involves
lots of turns, if you feel that you get dizzy when you do the turns you may eliminate them,
and just stay in the same position, always looking at the same wall. remember to drink water
because you're going to sweat and increase your heart rate and respiratory rate. this is what
aerobic exercises do. they move the blood around your body bringing oxygen to all tissues including
the brain. oh, and talking about the brain, this dance is also good for memory, because we will be
having to memorize and remember the routine. before i start, i like to measure my heart rate.
i got this pulse oximeter to measure the oxygen saturation. which can be useful if i get a lung
infection like covid19, but i'm going to use it today just to measure my heart rate, and right now
it is 80. 80 beats per minute, which is my resting heart rate. so you can measure before you do the
exercise. and after, to see how this has increased for your aerobic activity. so let's get started,
so when you do this dance you would be doing not only
aerobic exercises, but also range of motion of the hips, knees, shoulders,
neck, lumbar area, in addition to memorizing all of this routine which is brain exercise.
if you have trouble remembering all of these 32 steps i prepared a document that you can download.
just go on the link below this video and you can find the link. where you will be directed
to a document with all these explanations there if you have trouble remembering.
i'm going to show you the four groups of steps. each group has eight steps, and we're going to
start looking at this wall. so, imagine that there is a clock on the floor. this is 12 o'clock, 3,
6, and 9. we're going to start looking at 12 o'clock. so the first group of eight steps
is this: one, two, three, four, five, six, seven, eight, and you have a description of these steps
here on the wall. so here's the first group. so we finished the first group here, we're going to
start the second group, which is the pointing right, and left. so here we go: one, two,
three, four, five, six, seven, eight. that's the second group. now for the third group, we're going
to move our body 90 degrees. we're going to look at the wall nine o'clock. okay. so we go: one,
two, three, four, lock behind five, forward six, seven, and lock behind eight.
that's the third group. so then, when we are here, for the third group, we're going to move.
we're going to move our body looking at the three o'clock wall. so, we are here, we are going to do:
one, two, three, turn four, five, six, seven, eight. that's the rocking chair and,
that's the end of our four groups. so we did 32 steps, and here we are ready to start again. so, i
will start now looking at the wall three o'clock: one, two, three, four, five, six, seven, eight,
one, two, three, four, five, six, seven, eight, one, two, three, four, five, six,
seven, eight, one, one, two, three, four, five, six, seven, eight and then we are starting
the third time the routine of 32 steps. so again the first group:
one two three four five six seven eight one two three four five six seven eight one two three four
five six seven eight one two three four five six seven eight .we're ready to start again. and
now we are starting looking at the nine o'clock wall. one two three four five six seven eight one
two three four five six seven eight. we're going to turn that way. one two three four five six
seven eight. i'm close to the wall here so i'm going to come a little bit backwards.
one two three four five six seven eight. so you see? we did a one turn, so during our dance, we're
going to do one full turn, and then start again. here, and we're going to repeat it twice. all the
3 o'clock, 6, 9, and 12, and we're going to finish the music by doing the one group here. here,
finish the second group, and we're going to finish the song, just with the second one,
so when the song finishes we should be doing this, looking at the 12 o'clock.
do.
so. let's see how is my heart rate right now. so put my finger here see if that has increased.
you see that it's when we do aerobic exercise. it's hard for us to breathe.
so you're breathing faster, and your heart rate pumps faster, so it's now 112 per minute, and
saturation is your 99 oxygen saturation, which is good, but you see how the heart rate goes up,
and uh and then you feel that you are, you know difficult to speak when you are talking, uh when
you are breathing and talk, this means that you are doing a good cardio, a good aerobic exercise.
please remember that this video is not intended to replace medical advice.
if you have any restriction to do aerobic exercise, talk to your doctor, and make
sure that it's safe for you. also if you feel dizzy, or chest pain, please consult your doctor,
or go to the nearest emergency. next time, we'll be dancing a different kind of music,
so stay tuned. if you like this video, don't forget to like it. you can also subscribe to this
channel, and turn on the notifications, so then you'll be alerted when i post new new videos here.
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or via social media on twitter, instagram, or facebook. thank you for watching, bye.