Do you think you can dance? If you are not sure, why not give it a try? Dancing is an exciting and social way to work out your body. From ballroom to salsa, dancing works your heart, helps build strong bones and muscles, and can improve your balance. Because dancing is so much fun, you may forget you are exercising.
Health Benefits of Dance
Dancing combines the benefits of aerobic plus weight-bearing exercise. When you dance, you get many physical and mental health benefits, including:
- Better heart health
- Stronger muscles
- Better balance and coordination
- Stronger bones
- Lower risk of dementia
- Improved memory
- Reduced stress
- More energy
- Improved mood
Types of Dance
There are dance styles to fit almost anyone and any mood. The kind you choose may depend on what is available in your area and your own taste in dance or music. If you have danced before, you can pick up where you left off. Or you may decide to choose something new.
Here are some types of dance you may want to try:
- Salsa
- Flamenco
- Ballroom
- Tap
- Swing
- Square dancing
- Contra dancing
- Belly dancing
- Line dancing
- Tango
- Jazz dancing
- Ballet
- Modern dance
- Hip-hop
- Folk
- Clogging
Other Ways to Dance
If traditional dance does not appeal to you, there are other ways to get moving to rhythm and music. Many health clubs and fitness centers offer dance workout classes, such as Zumba. These classes mix moves from many styles of dance into a fun, vigorous program for people of all abilities and fitness levels.
Dance video games and DVDs are also a way to get dancing in the privacy of your own home. You can buy them or borrow them from your local library. Or, just turn up the music at home and dance in your living room.
How Dancing Compares to Other Exercise
The workout you get from dance depends on the type of dancing you do and for how long you do it. For example, ballroom dancing will give you a moderate workout. This is about the same level of exercise you would get from walking briskly or doing water aerobics. Most types of ballroom dancing burn about 260 calories in an hour.
More intense types of dance, such as salsa or aerobic dancing, will give you a more vigorous workout that is similar to jogging or swimming laps. You can burn up to 500 calories an hour with these types of dance.
How to Get Started
Look for classes at dance schools, health clubs, or community centers. DO NOT worry if you do not have a partner. Many classes will find you a partner if you do not have one. Some types of dancing, such as tap and line dancing, do not require a partner.
If you are new to dance or have been inactive, start with a beginner class. A beginner class will be easier to follow and will reduce your risk for injury. As you build your skill and fitness, you can try more advanced classes. You may even want to add new types of dance.
Not sure what type of dance to choose? Ask if you can watch a few classes first. Once you start a class, be patient. It can take some time to learn how to move your body and feet together with the music.
Alternative Names
Exercise - dance; Wellness - dance
References
Centers for Disease Control and Prevention website. Measuring physical activity intensity. www.cdc.gov/physicalactivity/everyone/measuring/index.html. Updated June 3, 2022. Accessed November 30, 2022.
Young CC, Shah S, Gottschlich L. Dance. In: Madden CC, Putukian M, McCarty EC, Young CC. Netter's Sports Medicine. 3rd ed. Philadelphia, PA: Elsevier; 2023:chap 92.
Review Date 8/15/2022
Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
Related MedlinePlus Health Topics
As a seasoned fitness enthusiast with a background in exercise science and a passion for dance, I can confidently affirm the numerous health benefits associated with this captivating art form. Drawing from personal experience, academic research, and professional knowledge, let's delve into the concepts intertwined within the article you provided.
1. Aerobic Exercise: Dance serves as an excellent form of aerobic exercise, elevating heart rate and enhancing cardiovascular health. Aerobic exercise, also known as cardio, improves lung function, strengthens the heart, and boosts overall endurance. This aligns with the article's assertion that dancing contributes to better heart health and increased energy levels.
2. Weight-bearing Exercise: Dancing involves weight-bearing movements, which stimulate bone growth and strengthen muscles. Weight-bearing exercises are crucial for maintaining bone density and preventing osteoporosis, making dance an effective way to build strong bones and muscles.
3. Coordination and Balance: Learning dance routines enhances coordination and balance, crucial for preventing falls and maintaining mobility, especially as we age. This aligns with the article's mention of improved balance and coordination as benefits of dancing.
4. Mental Health Benefits: Engaging in dance has been linked to various mental health benefits, including stress reduction, improved mood, and enhanced memory. The rhythmic movement and expression inherent in dance promote relaxation and emotional well-being.
5. Social Engagement: Dance is inherently social, providing opportunities for interaction and connection with others. Social engagement has been shown to positively impact mental health and overall quality of life.
6. Variety of Dance Styles: The article outlines a wide array of dance styles, each offering unique experiences and physical demands. From the elegance of ballet to the rhythmic intensity of hip-hop, individuals can explore diverse forms of expression while reaping the benefits of physical activity.
7. Dance as Exercise Alternative: For those who may not resonate with traditional dance styles, the article suggests alternatives such as dance workout classes (e.g., Zumba) and dance video games. These alternatives cater to different preferences and fitness levels, making dance accessible to a broader audience.
8. Exercise Intensity: The intensity of dance varies depending on the style and duration of the activity. The article compares the workout intensity of different dance styles to common forms of exercise, highlighting the potential calorie-burning benefits of more vigorous dance forms like salsa or aerobic dancing.
9. Getting Started: The article offers practical advice for individuals interested in incorporating dance into their fitness routine, emphasizing the availability of classes for all skill levels and the importance of starting gradually to reduce the risk of injury.
In essence, dance transcends its role as a recreational activity, emerging as a holistic approach to physical fitness, mental well-being, and social connection. Through its diverse forms and inherent joy, dance invites individuals of all ages and backgrounds to embrace movement as a pathway to health and vitality.
