Healthy Singer Challenge: Fitness

This week in the Healthy Singer Challenge, we’re focusing on how physical fitness can enhance your vocal performance and overall health. Singers rely on their bodies as their primary instruments, and maintaining physical wellness can lead to better breath control, stamina, and stage presence. By meeting the recommended daily activity levels and incorporating targeted strategies for singers, you can support both your voice and your well-being.

Fitness Guidelines for Singers

The American Heart Association (AHA) recommends that adults aim for:

• 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, dancing, or water aerobics), or
• 75 minutes of vigorous aerobic activity per week (e.g., running, swimming laps, or cycling), or
• A combination of both, spread throughout the week.
• Muscle-strengthening activities (e.g., weight training, resistance exercises, or yoga) on at least two days per week.

Additionally:

From Chuck Chandler’s article "Fitness Training and the Singing Voice" in the Journal of Singing, we learn how to adapt these guidelines specifically for singers:

1. Strengthen, Then Lengthen: Strength training can improve posture and breath support but should always be followed by stretching to maintain flexibility and avoid vocal strain.

2. Adapt Exercises for the Voice: Avoid grunting or straining during strength training. Use controlled, silent breathing or soft hissing sounds to protect your larynx while still engaging core.

3. Balance Your Training: Ensure you balance “push” and “pull” exercises to maintain good posture and avoid muscle imbalances that could negatively affect your singing.

4. Cardio for Stamina: Cardiovascular fitness enhances respiratory strength and stamina, making stage movement and long performances less taxing.

This Week’s Challenge: Meet the Minimum

1. Break it Down: Spread your activity throughout the week—30 minutes of moderate activity five days a week or shorter, more intense sessions.
2. Start with Enjoyable Activities: Incorporate movement you love, such as dancing, swimming, or hiking. Enjoyment helps you stay consistent.
3. Blend Fitness with Vocal Warm-Ups: After cardio or light strength training, warm up your voice to notice how improved breath control and stamina enhance your sound.
4. Incorporate Chandler’s Strategies: Avoid vocal strain during workouts and include flexibility exercises like yoga or Pilates to support your voice.

Reflect and Share

Pay attention to how your body and voice feel as you integrate fitness into your routine. Are you noticing improved breath support, vocal stamina, or posture? Share your favorite activities, tips, and results with the community to inspire others on their journey to becoming healthier, stronger singers.

For extra inspiration, watch soprano Kiera Duffy’s video on fitness for singers and explore how fitness can elevate your artistry and stage performance. Together, let’s commit to making fitness a cornerstone of vocal excellence!