Do you exercise regularly? Everyone should, but you, as a singer, have particularly compelling reasons to stay in shape. These reasons are both general and specific to your profession as a vocal performer.
First, the general picture. A lack of exercise is, sadly, the norm in the United States. The prevalence of obesity is increasing, along with its associated complications, such as diabetes and cardiovascular disease. The general population’s response continues to be either inaction or expensive medical and surgical treatments. It is no coincidence that GERD (gastro esophageal reflux) has become a hot topic, with drug companies advertising Nexium (at around $4 per pill) directly to the public, and that obesity surgery is one of the few growing subspecialties among general surgeons.
The ultimate bottom line in exercising is to maintain oxygenation to all parts of the body. This requires a heart that is strong, and blood vessels that are open and flexible. If your cells cannot metabolize because oxygenated blood doesn’t reach them, your organs will gradually fail. Your immune system (bone marrow, lymph nodes and other structures) all need nourishment. So, exercise is not so much about living longer—this is primarily determined by heredity. It is about living out your full genetically allocated life span, and living it well.
In terms of general exercise, the most important thing is to do it regularly. Even a minimum of 20 minutes of aerobic activity three times a week will leave you happier, more energized, mentally sharper, and better rested after your night’s sleep. Twenty minutes daily is better, but regularity is the key. Depending on your personality, environment and circumstances, this can be as simple and inexpensive as vigorous walking (not strolling), a daily home workout on a mat using a video tape, or a bicycle machine. If you have the option to use a health club or gym, or have access to a pool, all the better. But don’t get bored. Changing your routine for variety is fine. Just keep going.
For singers, exercise is particularly important. The stress of performance and travel, the day-to-day insecurity and conflict inherent to the profession, can all weaken the immune system.
But beyond these general issues, singing is a neuromuscular activity which requires strength in specific muscle groups. Breath is controlled primarily by the abdominal muscles, as well as by muscles of the thorax and pelvis. So, in addition to general aerobic exercise, there is benefit to strengthening these muscles, using weights, sit ups, leg raises and machines that can address them. Breathing exercises such as in yoga are also useful for strength, endurance and especially control. While exercising specific muscle groups, try to simultaneously relax non-active muscles. As a singer, you already know how to do this with the muscles of phonation. Generally increasing muscle tone will lead to tension, fatigue, even cramps.
A couple of caveats. The zone of maximum benefit in aerobic exercise is well short of the point of exhaustion. So, andante, perhaps allegretto, ma non troppo. If you are overweight, avoid high-impact vertical exercise, such as jogging, which may damage your knees. Low-impact exercise without the added burden of gravity is better. Swimming or floor exercises are two examples. If you do use weights or machines, do not hold your breath, but exhale gently while exerting. This minimizes trauma to the larynx. Drink lots of water, which further lubricates the apposing surfaces of the vocal folds. And if you exercise outdoors, breathe through your nose and avoid high-allergy days.
Find a compatible exercise regimen, stick to it, and you will sing longer and better!
DISCLAIMER: The suggestions given by Dr. Jahn in these columns are for general information only, and not to be construed as specific medical advice or advocating specific treatment, which should be obtained only following a visit and consultation with your own physician.
