Singing is widely appreciated as an art form and a pleasurable pastime, yet many wonder if it also qualifies as a form of physical exercise. While it may not immediately bring to mind images of a gym workout, the act of singing engages various bodily systems and muscles.
The Body’s Involvement in Singing
The act of singing requires intricate coordination across multiple physiological systems, particularly the respiratory, muscular, and nervous systems. Breathing, the foundation of vocal production, involves the diaphragm, which contracts and descends during inhalation to draw air in. This process is supported by the external intercostal muscles, which expand the ribcage outward. As air is exhaled to produce sound, the abdominal muscles contract, drawing the ribcage inward and assisting the diaphragm’s upward movement.
Beyond these primary respiratory muscles, singing engages numerous accessory muscles. The sternocleidomastoid, scalene, and pectoralis minor muscles in the neck and chest assist in forced inspiration by elevating the sternum and ribs to expand the chest cavity. The trapezius and rhomboid muscles in the back contribute by stabilizing the scapula and promoting good posture, which is important for efficient breath control and vocal support. Even facial muscles are engaged in shaping sounds and expressions.
Singing effectively requires precise breath control, managed by the coordinated action of the diaphragm and abdominal muscles, which work in opposition. This control allows for a consistent, supported airflow that is expelled from the lungs. Maintaining proper posture, with a free and open torso, is also a continuous physical effort that supports optimal breath resistance for the voice. Singers often experience muscle engagement in their core and back, particularly the latissimus dorsi, during sustained vocalization.
Physical Benefits of Singing
Regular singing practice offers a range of physical health outcomes by enhancing respiratory function. The deep, diaphragmatic breathing techniques inherent in singing expand lung capacity, allowing for greater oxygen intake with each breath. This improved lung efficiency is beneficial, as lung function naturally declines with age, and singing can help maintain elasticity and strengthen respiratory muscles. Singing has been linked to improved pulmonary health, including reduced respiratory symptoms and enhanced oxygenation.
Singing also provides cardiovascular benefits, as a form of aerobic activity that can elevate heart rate and improve circulation. Studies indicate that singing triggers acute physiological responses similar to moderate-intensity physical activity, with increased oxygen consumption and heart rate comparable to walking at a brisk pace. This rhythmic breathing pattern influences heart activity, promoting the synchronization of heart rate variability with respiration, which can calm and improve cardiovascular function. Research suggests singing can improve microvascular function and autonomic balance in older adults with coronary artery disease.
In terms of calorie expenditure, singing does burn a moderate amount of calories. A person weighing 150 pounds might burn about 100-140 calories per hour, depending on whether they are sitting or standing. The calorie burn can increase further with more energetic performances involving movement or dancing. Furthermore, singing strengthens core muscles, including the abdominal muscles and those around the ribcage, which are continuously engaged to support the voice.
Comparing Singing to Other Physical Activities
Singing presents a distinct type of physical activity that, while beneficial, differs from high-intensity aerobic workouts. Its intensity level is considered moderate, with physiological responses comparable to walking at a brisk pace. For instance, a study found that singing induced metabolic equivalents (METs) with a median of 4.12, aligning with moderate intensity activity. Oxygen consumption, heart rate, and volume per breath during singing were observed to be above those seen while walking at 4 km/hour.
While singing may not replace vigorous activities like running for significant weight loss or extreme cardiovascular conditioning, it provides contributions to overall fitness, especially concerning respiratory and core strength. It offers an accessible and enjoyable way to engage the body, strengthening the diaphragm and intercostal muscles, which are for breath control. The physical demands can vary significantly between casual singing and professional vocal performance, with the latter often requiring greater muscular engagement and stamina, leading to higher calorie expenditure and greater physical benefits.
Singing integrates breathwork, posture, and muscle engagement to complement a holistic fitness approach. It can burn a similar number of calories to activities like walking, yoga, or light housework. For individuals with physical limitations that hinder traditional exercise, singing can serve as a suitable alternative to promote heart health and improve microvascular function. The sustained effort in professional singing can be demanding, sometimes causing muscle fatigue in the lower back and abdominal region.