Excel Music - Serving Tampa, New Tampa & Wesley Chapel


Singers' Health and Fitness - Helpful Tips for Singers

In society today, singers are living an unhealthy lifestyle because they have a poor diet and do not get enough exercise. This type of lifestyle can have a negative impact on a singer physically and mentally. For a singer to achieve overall wellness they must maintain a healthy lifestyle. This healthy lifestyle is achieved through exercise, clean diet, supplementation, and adequate sleep.

Exercise is an effective way to strengthen all the body systems, especially the musculoskeletal and respiratory systems. Benefits of strength training and conditioning for singers include better posture and a stronger core. Along with a strength training program, an aerobic training program should be included. Aerobic exercise is important for a singer because it helps control the exhaled breath pressure against the larynx and it helps to strengthen the capacity of the lungs. In combination with strength and aerobic training, flexibility training for the muscles should also be included.

Flexibility of the muscles is important to singers because having lack of flexibility can create

muscular problems, especially tightness of soft tissue. One flexibility program that can greatly benefit singers is Yoga. Yoga is a combination of mental and physical disciplines, which uses muscle flexibility and enhanced breathing.

The second way to achieve overall wellness for the performing singer is through nutrition. A well balanced diet should consist of 60-65% of complex carbohydrates, 25% of fats, and 12-15% of proteins. Drinking water helps to remove toxins from the body and is necessary for the body system's functions. Drinking water even helps with weight management by suppressing the appetite. To avoid dehydration you want to drink water even if you are not thirsty. The recommended requirement for water consumption for adults is to drink eight, 8 ounce glasses taken in intervals throughout the day.

The third way to achieve overall wellness for the performing singer is through supplementation. Supplements can come in a pill, powder, and drink form. Singers should take a quality multi vitamin that contains the RDA required micronutrients: 11 vitamins, 4 minerals, and 3 trace minerals. In addition to taking a quality multi vitamin some other good supplements to take that help with weight management are Essential Fatty Acids, or DFAs, Chromium and Fiber supplements.

Singers also need to be aware of the potential benefit of other supplements. When a singer gets an upper respiratory tract infection, a cold, or the flu, they can take zinc, vitamin C, Echinacea, goldenseal, and antioxidants. Zinc is a mineral supplement and anti oxidant, which protects cells from viral toxins. Vitamin C can help to prevent or shorten the duration of a cold. Echinacea is an herb that is used at the first sign of a cold or the flu. Goldenseal is another herb that helps with the immune system and the flu. Antioxidants work in a variety of ways to reduce the effects of free radicals. Throat Coat Tea is an excellent supplement for singers. It has an ingredient, Slippery Elm Bark, which helps to relieve a sore throat or laryngitis.

The final way to achieve overall wellness for the performing singer is through sleep. A singer should make sure they are getting enough sleep each and every night - about 7 to 8 hours.

Singers should strive for optimal health through exercise, nutrition, supplementation and sleep. The combination of these four major ways to achieving health will aid greatly in a singer's wellness. Setting and working toward specific lifestyle goals allows singers to begin to define their own personal health that will strengthen their mind, body and spirit.

-Yetta Bednarz

Yetta Bednarz was a voice instructor at Excel Music for over 3 years
and is a certified personal trainer.

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- Singer's Health and Fitness; Helpful Tips for Singers
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Press Articles
- Tune Yourself Up - by Robert Yaniz - New Tampa News, September 2006
- Excel Music Owners Share The Joy Of Music With New Tampa - by Melissa O'Brian - New Tampa Neighborhood News, May 2007
- Excel Music: The Art of Teaching Students One Note at a Time - by Alicia Pack - New Tampa & Wesley Chapel Neighborhood News, September/October 2011
- Tony Coleman, Drummer for Blues' Great BB King at Excel Music - by Sheri Thrasher - The Advisor, February 2012