How does dance help you
Dance - health benefits - Better Health Channel
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Summary
Read the full fact sheet- Dancing can be a way to stay fit for people of all ages, shapes and sizes.
- Dancing can improve your muscle tone, strength, endurance and fitness.
- Dancing is a great way to meet new friends.
- See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
About dance
There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing.
Dance has always been a part of human culture, rituals and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity.
Dancing is an enjoyable way to be more physically active and stay fit.
Health benefits of dancing
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:
- improved condition of your heart and lungs
- increased muscular strength, endurance and motor fitness
- increased aerobic fitness
- improved muscle tone and strength
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility and flexibility
- improved balance and spatial awareness
- increased physical confidence
- improved mental functioning
- improved general and psychological wellbeing
- greater self-confidence and self-esteem
- better social skills.
Getting started with dancing
You can dance in a group, with a partner, or on your own.
There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home.
Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.
Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors.
The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, however many forms of dance do not need special equipment or footwear.
To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class.
Types of dance
There are many styles of dance to choose from, each with its own attractions. Popular styles of dancing include:
- Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
- Ballroom dancing – this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
- Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
- Hip-hop – performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.
- Jazz – a high-energy dance style involving kicks, leaps and turns to the beat of the music.
- Pole dancing – has become increasingly popular as a form of exercise. It involves dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.
- Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
- Square-dancing – a type of folk dancing where 4 couples dance in a square pattern, moving around each other and changing partners.
- Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer’s shoes touch the ground.
Choosing a dance style
When choosing a dance style, ask yourself questions such as:
- Do I want to dance to improve my fitness?
- Am I trying to improve my flexibility and coordination?
- Do I prefer fast dancing or slow dancing?
- Do I want to dance with a partner, or on my own?
- Do I want to join a group, or have private lessons?
- Will I enjoy competitions, or do I want to dance just for fun?
General tips for dancing
If you are thinking of taking up dancing, suggestions include:
- See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
- Wear layers of clothing that you can take off as your body warms up.
- Do warm-up activities before you begin a dance session.
- Drink plenty of water before, during and after dancing.
- Make sure you rest between dance sessions.
- Don’t push yourself too far or too fast, especially if you are a beginner.
- Wear professionally fitted shoes appropriate to your style of dance.
- Check with your dance instructor that you are holding the correct form.
- Sit and watch new dance moves first. Learning new moves increases your risk of injury, especially if you are already tired.
- Perform regular leg-strengthening exercises.
- Move as fluidly and gracefully as you can.
- Cool down after a dance session, including stretching.
Where to get help
- Your GP (doctor)
- Physiotherapist
- Victorian Square Dancing Association Tel. 1800 643 277
- DanceSport Victoria – ballroom and competitive dancing
- Victorian Line Dance Association
- Get Active Victoria
- Sports Medicine Australia Tel. 1300 711 211
- Fong Yan A, Cobley S, Chan CL et al.
2018, ‘The effectiveness of dance interventions on physical health outcomes compared to other forms of physical activity: A systematic review and meta-analysis’, Sports Medicine, no. 48, pp, 933–951.
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
Give feedback about this page
Was this page helpful?
More information
Content disclaimer
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
Reviewed on: 25-05-2022
Dance - health benefits - Better Health Channel
Actions for this page
Summary
Read the full fact sheet- Dancing can be a way to stay fit for people of all ages, shapes and sizes.
- Dancing can improve your muscle tone, strength, endurance and fitness.
- Dancing is a great way to meet new friends.
- See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
About dance
There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing.
Dance has always been a part of human culture, rituals and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity.
Dancing is an enjoyable way to be more physically active and stay fit.
Health benefits of dancing
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:
- improved condition of your heart and lungs
- increased muscular strength, endurance and motor fitness
- increased aerobic fitness
- improved muscle tone and strength
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility and flexibility
- improved balance and spatial awareness
- increased physical confidence
- improved mental functioning
- improved general and psychological wellbeing
- greater self-confidence and self-esteem
- better social skills.
Getting started with dancing
You can dance in a group, with a partner, or on your own.
There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.
Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors.
The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, however many forms of dance do not need special equipment or footwear.
To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class.
Types of dance
There are many styles of dance to choose from, each with its own attractions. Popular styles of dancing include:
- Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
- Ballroom dancing – this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
- Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
- Hip-hop – performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.
- Jazz – a high-energy dance style involving kicks, leaps and turns to the beat of the music.
- Pole dancing – has become increasingly popular as a form of exercise. It involves dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.
- Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
- Square-dancing – a type of folk dancing where 4 couples dance in a square pattern, moving around each other and changing partners.
- Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer’s shoes touch the ground.
Choosing a dance style
When choosing a dance style, ask yourself questions such as:
- Do I want to dance to improve my fitness?
- Am I trying to improve my flexibility and coordination?
- Do I prefer fast dancing or slow dancing?
- Do I want to dance with a partner, or on my own?
- Do I want to join a group, or have private lessons?
- Will I enjoy competitions, or do I want to dance just for fun?
General tips for dancing
If you are thinking of taking up dancing, suggestions include:
- See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
- Wear layers of clothing that you can take off as your body warms up.
- Do warm-up activities before you begin a dance session.
- Drink plenty of water before, during and after dancing.
- Make sure you rest between dance sessions.
- Don’t push yourself too far or too fast, especially if you are a beginner.
- Wear professionally fitted shoes appropriate to your style of dance.
- Check with your dance instructor that you are holding the correct form.
- Sit and watch new dance moves first. Learning new moves increases your risk of injury, especially if you are already tired.
- Perform regular leg-strengthening exercises.
- Move as fluidly and gracefully as you can.
- Cool down after a dance session, including stretching.
Where to get help
- Your GP (doctor)
- Physiotherapist
- Victorian Square Dancing Association Tel. 1800 643 277
- DanceSport Victoria – ballroom and competitive dancing
- Victorian Line Dance Association
- Get Active Victoria
- Sports Medicine Australia Tel.
1300 711 211
- Fong Yan A, Cobley S, Chan CL et al. 2018, ‘The effectiveness of dance interventions on physical health outcomes compared to other forms of physical activity: A systematic review and meta-analysis’, Sports Medicine, no. 48, pp, 933–951.
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
Give feedback about this page
Was this page helpful?
More information
Content disclaimer
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
Reviewed on: 25-05-2022
Dancing lessons, emotions, psyche, health
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What are the health benefits of dancing?
Dancing is a great way for people of all ages to keep fit. Dancing is not only exciting and enjoyable, but also very healthy. In this article, we will tell you exactly what benefits dancing can bring to your body.
Dance is one of those things that can really brighten up the monotonous life of any person.
Dance is good for emotional state, mental and physical health and for well-being and self-awareness in general. When you decide to add physical activity to your life, you try to choose something more exciting. And what could be more exciting than dancing?
Why dancing is good for general well-being
Dancing protects your heart Dance is a great activity for those who are at high risk of cardiovascular disease. An Italian study has shown that people with heart failure who engage in dance as a form of exercise improve their heart health and improve their breathing. Their quality of life also improves significantly compared to those who exercise on exercise bikes or treadmills.
Dance helps to lose weight If you regularly practice dancing, then they will help you lose weight. A study published in the Journal of Physiological Anthropology found that dance-based recreational aerobics is just as effective for weight loss and fitness as cycling or running.
Dancing gives you energy Do you feel like you lack energy during the day? Dancing will help you regain it. A study published in The Scholarly Publishing and Academic Resources Coalition found that weekly dancing can improve physical fitness and make adults more energetic.
Dancing makes you more flexible, strong and resilient Dancing requires you to be flexible at times. Most dance classes begin with a warm-up that includes stretching and flexibility exercises. When you dance, you must try your best so that all muscle groups are involved. Dancing makes you stronger by making your muscles resist the weight of your own body. Many dance styles, including jazz and ballet, involve jumping. And in order to jump, the muscles of your legs must be especially strong. Dancing is a physical exercise, so it makes you more resilient. Endurance is the ability of the muscles to work each time for a longer and longer period without fatigue. If you practice dancing regularly, especially in an energetic style, you will become much more resilient.
Why dancing is good for your emotional state
Dancing makes you happy Dancing is a special act that everyone enjoys. If you watch a man dancing, you will surely notice a big smile on his face. Smiling and laughing while dancing is absolutely normal! Just dancing allows you to truly enjoy life and yourself. Unlike other physical exercises, there are no age restrictions in dancing. A person at any age can dance and enjoy the benefits that this activity brings to his health.
Dance relieves you of stress and depression Dance has been proven to prevent mild depression and make the dancer more confident. Depression is becoming more and more common in teenagers and adults of all ages. A study published in the International Journal of Neuroscience has shown that dance therapy not only helps with depression, but also helps fight stress by regulating serotonin and dopamine levels in the body. Considering that dancing is also a social act, it helps to get rid of the feeling of loneliness that so often affects people and depressions and at times - elderly people living alone.
Dancing makes you feel good about yourself Dancing helps you become more confident. Every time you learn a new move, you gain more confidence and your mood gets better. And this heightened self-confidence extends to all areas of your life. Dance is a social act, as we have said. Research has shown that strong social connections and hanging out with friends help boost self-esteem and give you a positive outlook on life. Dancing gives you many opportunities to meet other people. Sign up for dance classes - it will help you raise your self-esteem and make new friends. Given that exercise relieves tension and stress, dancing will make you feel good overall.
Benefits of dancing for mental health
Dancing improves memory Dancing can improve memory and prevent dementia, according to a study published in the New England Journal of Medicine. Scientists have found that aerobic exercise helps prevent shrinkage of the hippocampus, the part of the brain responsible for memory.
The hippocampus naturally shrinks throughout adulthood. This often leads to memory problems, and sometimes to dementia.
Dancing helps fight Alzheimer's A study in older adults published in the New England Journal of Medicine found that dancing often helps to avoid symptoms of Alzheimer's disease and other forms of dementia. In addition, dancing makes people of any age smarter. This study also showed that people suffering from Alzheimer's are able to retrieve forgotten memories when they dance to familiar music.
Dancing makes you smarter For centuries, textbooks and other writings about dance have lauded the health benefits of the activity, treating dance as a physical exercise. Today, thanks to scientists, the benefits of dance for the mind have also been proven. The main quality of an intelligent person is the ability to make decisions. The ideal way to develop this skill is to take on a job that requires you to make decisions quickly (in seconds) all the time.
So, to become smarter, you can just work on your dance style without memorizing the sequence of movements. In general, the mind and quick wits are well influenced by the study of something new. It doesn't have to be a dance - it's about any new skill. But dancing will stimulate your brain, forcing it to come up with new solutions. Difficult activities are best suited for this, as they require new neural connections.
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8 reasons why dance is the best fitness workout
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Who said working on the perfect figure would be easy?
It's time to diversify your fitness training, turn on your favorite music, surrender to the rhythm of the dance and continue to lose weight.
Dance workouts are high-intensity physical activities that affect every cell of your body, thereby working out all the muscles and burning extra pounds.
Dancing not only improves your physical and psychological state, it makes you happier and more energetic. If you still have doubts, here are 8 more facts why you should start dancing.
#1. Dance fitness is fun
Research published in The Arts in Psychotherapy showed that for a person experiencing stress and anxiety, dance training will be the best antidepressant.
Dance is the language of gestures and emotions. Hormones of joy that are produced during dance classes help to relax and reveal feelings, express yourself and get a tremendous boost of energy.
#2. Dancing - improves cognitive abilities
The brain is cunning and without a fight is not ready to part with extra pounds.
Dance fitness will be a great way to improve cognitive abilities and negotiate with the brain.
During dancing, studies have shown that he becomes much more active, in contrast to the state of rest. All parts of the brain and nervous system are involved, which means that it works at full strength and its aging slows down.
#3. Dancing burns calories
If you love dancing and want to lose weight, you're in luck.
Absolutely all dance workouts help to get rid of extra pounds if you do them regularly and give your best.
How long and how hard you have to dance to achieve a calorie deficit depends on your weight and diet. The more calories you eat, the more work lies ahead.
No. 4. Strengthen the muscles of the body
Dancing helps not only to get rid of extra pounds, but also strengthens and tone the muscles of the whole body. During a dance workout, almost all the muscles are involved at the same time, which means that there is simply no local load, as with ordinary fitness exercises on the same joints.
Dancing improves circulation and works deep muscles. Therefore, as a rule, dancers have strong legs, elastic buttocks and great endurance.
#5. Dancing replaces a full cardio workout
Dynamic movements during a dance workout will be an effective fat burner for you that affects the whole body at once.
Hot fitness dances such as zumba combine hip-hop, salsa, belly dance and many other styles to provide excellent aerobic activity, help to work out the maximum amount of muscles and lose weight.
Only 30 minutes of high-intensity dance classes, which include cardio and strength training, and 300-400 kcal are gone. And you don’t have to worry about fatigue at all - during the dance you completely immerse yourself in the process, get carried away by it and stop thinking about everything.
No. 6. Improve balance
The movements you make during your dance workout are relaxing and help you feel, control and balance your body better. Improves motor skills and coordination.
No. 7. Large selection of dance directions
Dance options are endless - from ballet to modern.
If you are mobile and energetic, such styles as hip-hop, Latin American and other dances are perfect for you.
Zumba has become a popular trend of our time - a full-fledged, super intense dance workout based on Latin American rhythms.
And that means you won't get bored. Mira Novak and her six fiery fitness dances will help burn those extra pounds and get a visible result in 2-3 weeks. In addition to incendiary dances, in the classroom you can learn seduction, graceful gait and just give yourself confidence. Styles such as strip plastic, twerk, or a more gentle direction - belly dance will help with this.
If you prefer slow and relaxing movements, like to meditate or practice yoga, try contempo. It will help keep the body in good shape and better know yourself.
Adding these dance workouts to your fitness plan will improve and diversify your life and help you reach your cherished goal faster.
No. 8. Available for all skill levels
You don't have to be a professional to start dancing, the main thing is desire. Just turn on the music and start moving. And if in doubt - online training or dance schools will teach you everything.
How to make dance a fitness training
When the dance direction is chosen, you can start training.
And don't be afraid that you won't succeed. Relax, listen to music and your body will tell you how and what to do.
Take a few more tips:
- replace one cardio workout with 30 minutes of non-stop dancing;
- gradually increase the intensity and number of movements of your dance training;
- for a detailed analysis of your movements, make a video recording of the workout;
- imagine that you are on a big stage - this will serve as an excellent motivation to be better and achieve the highest results;
Here are some simple tips to help you enjoy your time, start dancing and continue to lose weight.
FAQ
Is it possible to replace fitness training with dancing?
Yes, dancing works deep muscles, burns calories, and has a positive psychological effect. To achieve the maximum effect, it is recommended to combine dance classes with regular fitness training.
Is it possible to practice different dance styles at the same time?
Doing different styles at the same time is not only exciting, but also useful - coordination of movements, orientation in space, quick thinking and much more develop better.
