India, Sept. 25 -- Alive with vibrant lights and infectious music, Navratri kicked off earlier this week. Dandiya and garba, folk dances from Gujarat are bringing people together nationwide in celebration; but beyond the fun, these dances offer a solid workout. The rhythmic steps, turns, and coordinated arm and leg movements engage the whole body. The benefits? A boost in cardiovascular health, muscle coordination, agility, and balance, along with a calm and refreshed mind. But for lasting results, regular activity beyond the nine days of festivity is essential. "A dedicated hour-long session can burn up to 300-600 calories, which is equivalent to aerobic brisk walking," notes Kushal Pal Singh, fitness and performance expert at Anytime Fitness. Garba and dandiya are dynamic, full-body workouts that engage the lower body and core muscles. Dr Mazhar Khan, chief physiotherapist at SPARSH Hospital, Bengaluru, says these dances can help improve posture, flexibility, and core strength. Here's how: From the perspective of heart health, these dances are effective aerobic exercise. "Such activity increases heart rate, improves circulation, and enhances lung capacity. Dancing also helps lower cholesterol levels and improve blood pressure. Consistent aerobic activity like this strengthens the heart muscle, improves endurance, and reduces the risk of heart disease, diabetes, and obesity," says Dr Ravi Prakash, senior consultant of cardiology at PSRI Hospital. For most healthy adults, 30 to 45 minutes of moderate dancing provides sufficient cardiovascular benefits. Dr Prakash, however, cautions beginners and those with heart conditions to start slowly, take breaks, and consult a doctor to ensure safety and enjoyment. As with most dance forms, dandiya and garba contribute positively to mental health, reducing stress and anxiety, boosting mood, and in turn, improving emotional balance. Since garba and dandiya are communal activities, they also encourage participation without feeling like a chore, which means participants are more likely to stay active in the long run. "Dancing can trigger the release of neurotransmitters - endorphins, dopamine, and serotonin - known for their mood-boosting effects and ability to reduce stress hormones like cortisol," notes psychiatrist Dr Sneha Sharma. "The party-like scenario and music during these garba and dandiya sessions enable you to relax and release endorphins. Through rhythmic movements, dance helps reduce worrying thoughts and physical tension associated with anxiety," she adds....