To sing dozens of songs for three hours continuously, singer Taylor Swift often practices intense exercise, jogging and keeps a simple, balanced diet.
During her latest tour The Eras with 52 shows around the world, Taylor Swift impressed the audience by performing for three hours continuously on stage. 44 hits in 10 albums are vividly recreated, making fans question the female singer’s health care, eating and exercise habits.
Practice high-intensity exercises on and off stage
According to Marie Claire , practicing choreography is the secret weapon that helps Taylor Swift maintain the stamina to perform for hours during the Era Tour. Her dance classes typically combine dance, Pilates, and functional strength training (cardio, HIIT, and a variety of high-intensity workouts).
The female singer also set up a 20-minute full-body workout, including movements such as push-ups, sit-ups, planks, jumping lunges and jumping lunges (movements of stepping forward, bending knees and jumping).
Sharing with health magazine WebMD, the female singer said she also likes jogging. “This habit is very good, I can consider anywhere as a gym. I like to explore the running routes where I tour,” she said.
According to Jill Charton, Taylor’s personal trainer, combining cardiovascular exercises and daily routine helps the singer improve her breathing and stamina. This also increases vocal control and reduces stress.
Taylor Swift on her Eras Tour in Las Vegas. Photo: Ethan Miller
Coach Charton suggests people walk uphill, do yoga or pilates while maintaining their breathing. A simple way for beginners is to inhale through the nose for 4 beats, hold your breath for a while, then exhale through the mouth for 4 beats, then repeat these movements many times, gradually increasing to 7 beats.
According to certified personal trainer Stephanie Thomas, Taylor is following exactly what her doctor or fitness professional ordered with her dance and running cardio.
“Cardiovascular endurance is key to a high-quality, sustained performance. So, combining high-intensity interval training (HIIT) and steady-state cardio like running, cycling or swimming can improve endurance,” Thomas explains.
Eating habits are simple, not extreme
Hollywood is full of stars advertising crash, fast, and extreme diets. However, Taylor Swift is not part of that. The owner of the hit song Blank Space follows a balanced diet, healthy menu during the week and has cheat days (eat as you like) on the weekends.
“I try to keep my diet light and simple, but not too exaggerated or extreme. I don’t like creating too many unnecessary rules. I know what’s good for me,” Taylor said.
The female singer limits sugary drinks and eats a lot of salad and yogurt from Monday to Friday, but likes to eat burgers, fries, ice cream or cookies on weekends.
Dr. Erica Baty, a registered dietitian, says people should prioritize balanced meals that provide adequate protein, carbohydrates, fat and calories.
Because she performs in the evening, Taylor has a habit of having a meal a few hours before going on stage. After that, to maintain energy, the female singer ate light, quick meals with easy-to-digest foods backstage.
Like most athletes before a match, Taylor often eats a hearty dinner, with more healthy fats than carbohydrates. After the show, the singer may need higher-calorie foods to recover.
“Carbohydrates are essential, they provide energy for the body. Taylor also needs complex carbs like whole grains, fruits and vegetables because she has to dance and move a lot on stage,” Dr. Baty said.
Protein sources such as lean meat, fish, poultry, eggs and beans are also important, helping to restore muscles and prevent muscle wasting. Taylor needs to supplement healthy fats, found in nuts and avocados, to maintain energy, support hormone production and nutrient absorption.
Always carry a bottle of water with you
In an interview with Bon Appétit in 2012, Taylor revealed that she has a lot of water in her dressing room and usually drinks about 10 bottles a day.
“I drink so much water that my friends call me an alien,” she said.
The singer never leaves home without carrying a bottle of water with her and stores several bottles in her car. According to experts, each person should drink about 2.7 liters of liquid per day. When the body is sufficiently hydrated, the cardiovascular, digestive and immune systems work more effectively.
Dr. Juliana Tamayo, a clinical nutritionist, said that to meet the physical demands of a tour, Taylor must drink at least 1.7 liters of water a day. After shows, electrolyte-rich drinks are also a way for the female singer to replenish lost fluids.
Taylor Swift during an opening performance of “The Eras Tour” on March 17. Photo: AFP
Taylor Swift was born in 1989 and started singing professionally at the age of 15. She is considered one of the most successful artists over the past decade, selling 50 million albums and 150 million singles globally. During her career, Taylor won 10 Grammy awards and 29 AMA awards (breaking Michael Jackson’s record). In 2019, the AMA organizers honored her as Artist of the 2010s. The singer was awarded the Global Icon award at the 2021 Brit Awards.
