Drumming fitness is not only a first-rate workout – it’s also lots of fun!
The activity choreographs the motion of drumming with various body moves, improving mobility and memory along to music you love.
A drumming workout can accommodate all fitness levels and mobility challenges, explains Leslie Beneteau, director of group fitness at Movati Athletic. Participants stand or sit during exercise and adjust the intensity of movements to their level of fitness. Movati, with fitness centres throughout Ontario and in Edmonton, Alta., has a popular drumming class that consists of putting stability balls on risers and hitting the balls with drumsticks. The exercise improves your cardiovascular system, strength and coordination, Beneteau says. “Plus, it’s a great stress reliever because you’re hitting something – and having fun.”
Many seniors’ residences are offering drumming classes, too. For example, residents at four locations of The Berkeley retirement homes in Nova Scotia enjoy drum-fit classes as a way to get moving, says lifestyle director Kathy Rudge. The classes are a workout for the upper body (residents sit on chairs with stability balls held between their knees). “With old favourite songs playing, they hit the ball and clack the drumsticks in front and overhead, to the left and right. And there’s always fun, laughter and community.”
Drumming workout
Here’s an at-home drumming workout created by Beneteau for Renaissance. Special thanks to Jill Moreash of Variety Village, Toronto, for modifications for mobility-challenged readers.
Warm up by marching on the spot for a few minutes (if you’re seated, pump your arms, bent at elbows, and if possible, lift knees slightly off the chair). Then, start your playlist and you’re good to go.
Equipment you’ll need
- Exercise/stability ball (a 65- to 75-centimetre ball available at department stores or exercise equipment suppliers)
- Exercise ball “stand” (a bucket or laundry basket will work)
- Drumsticks. Use real wooden drumsticks, or get creative and use two wooden spoons.
- Music. Beneteau recommends music that has a good drum beat. Her faves include “Maniac” by Michael Sembello, “Disco Inferno” by The Trammps, “Wake Me Up Before You Go-Go” by Wham and “Dance Again” by Jennifer Lopez and Pitbull.
Starting position
Stand behind the secured exercise ball and hold a drumstick in each hand. If you prefer to sit or are mobility challenged, sit on a sturdy chair and put the exercise ball in front of you or just between your knees.
Exercise 1
Sitting or standing, hit the drumsticks at the same time on the front of the ball, then reach forward and hit the back of the ball – front, back, front, back – 5 times each. If you are standing, you will need to bend your knees a bit when reaching forward.
Exercise 2
Sitting or standing, hit the drumsticks at the same time on the top of the exercise ball in a circular motion, going clockwise around the top, then switching and going counterclockwise. Let your body move naturally with this move, bending knees a little when leaning into the drumming. Repeat 5 times.
Exercise 3
Standing, hold drumsticks down by your sides with feet hip-width apart. Squat down and hit the sides of the ball with the drumsticks, then stand up and hit drumsticks together over your head. You can intensify the move by making it a jump squat: Squat down and hit the sides of the ball, then leap up, bring feet together and hit the drumsticks over your head. Repeat for 20 to 30 seconds.
Modification: Sitting with feet flat on the floor, hit sides of the ball, then lift left knee up while hitting sticks overhead. Lower left foot back to floor while hitting sides of the ball, then lift right knee up while hitting sticks over your head. Repeat for 20 to 30 seconds, alternating knee lifts. (If you cannot lift your knees, make the arm movements as vigorous as you can. Lean forward and hit the sides of the ball, then straighten your torso and bring drumsticks together over your head. Repeat for 20 to 30 seconds.)
Exercise 4
Stand behind the ball with feet hip-width apart and drumsticks resting gently on the ball. Tap left foot to the left side as you turn your upper body slightly in toward the ball and reach across your body with your left hand to hit the drum. Return to starting position. Change sides and tap right foot to the side as you turn your upper body in toward the ball and reach across your body with your right hand to hit the drum. You can add intensity by speeding up this movement and moving the body rhythmically. Repeat for 20 to 30 seconds.
Modification: Sitting with feet flat on the floor, move your left leg out to the left side and tap the floor while leaning right and hitting the ball with the left hand, then return to starting position. Move right leg out to the side to tap while leaning to the left while hitting ball with right hand. Repeat for 20 to 30 seconds. (If you cannot lift your legs, make the arm movements as vigorous as you can.)
