What is it:
Dancing has always been intertwined within our cultures; from rituals to celebrations, we've incorporated rhythmic movement into our lives. Nowadays, dancing is mostly about recreation and self-expression, and for some, a competition, but it is also an excellent way to stay fit and reap many health benefits. One of the most appealing things about dancing is that it's a fun, social way to stay active for people of all ages, shapes, and sizes, and it can be done almost anywhere with little equipment.
Purported claims:
Reduced cardiovascular disease risk
Improved body composition and weight loss
Improved muscle tone and strength
Stronger bones
Better coordination, agility, and flexibility
Improved balance and motor skills
Improved cognitive function
Improved general and psychological well-being
What the science says:
Dancing is a great way to get your heart rate up and improve many aspects of health and fitness. A meta-analysis that included over 1,000 participants found that structured dance of any genre is equally and occasionally more effective than other types of structured exercise for improving a range of health outcome measures such as body composition, blood biomarkers, musculoskeletal function, and mobility. American Journal of Preventive Medicine concluded that moderate-intensity dancing, but not light dancing, was associated with a reduced risk of cardiovascular disease mortality to a greater extent than walking, and a 16-week dance intervention study showed it to be effective in improving the lipid profile and functional fitness with postmenopausal women.
A small pilot study published in the journal Obesity found that older African-American adults with obesity who participated in a 6-month African Dance intervention lost weight compared to the control group. The weight loss was observed even though the participants received no dietary advice or oversight.
Vigorous dancing, especially jumping and skipping, can help strengthen your muscles as well as bones. A 3-year study of female non-elite ballet dancers showed that they had significantly greater bone mineral density at the total body, lower limbs, femoral neck, and lumbar spine than the control group. According to Healthy Bones Australia, a non-profit organization, dancing has a high capacity to build bone mass and thus prevent osteoporosis. A meta-analysis examining the effectiveness of dance programs on the physical function of healthy older adults found that dancing significantly improved strength, balance, and flexibility and helped them move better in everyday tasks.
Dancing of any kind requires significant coordination and balance. A study of older adults who participated in dancing-based exercise activity showed a significant improvement in balance at the end of the exercise program, whereas the control group did not show any significant changes. Other studies with younger populations have also concluded that dancing regularly for several years improves static balance. People with Parkinson’s disease also have been shown to have improved their functional mobility with dancing compared to other types of exercise.
A recent study from Spain that investigated the effects of salsa dancers on executive functions in older adults found that dancers outperformed sedentary controls in the Zoo Map test, which measures goal-planning ability. This is evident in dancing, where the participants are meant to observe and be ready to imitate each other’s moves and actions. The researchers concluded that dancing may help to reduce age-related cognitive decline.
The therapeutic and psychological benefits of dance are widely studied, and dancing is known to release serotonin and other good-feel hormones, and dancing has been shown to alleviate depressive symptoms in various populations. For example, a study involving African-American girls aged 8-10 years old found that participating in a dance intervention for 2 years led to a significant decrease in depressive symptoms. Another study on adolescents with mild depression found that dance movement therapy resulted in positive improvements in symptoms such as obsessive-compulsive disorder, depression, and anxiety. In a study on obese adolescents, a dance exergaming program (technology-driven physical activities) increased their perceived competence to participate in any exercise compared to a control group.
Our take:
The long-term consistent engagement in physical activity is more likely to succeed if you enjoy the exercise you've chosen. Dancing provides a unique combination of physiological, sociological, and psychological benefits. The synchronous movement to music has been observed to be related to the experience of pleasure already in infants. In a world with increasing inactivity, dance might be a perfect antidote because it is considered a self-expressive and fun way to move, and it is accessible to all fitness levels and ages.
Will this benefit you?
Yes! There are no downsides to including dance in your life and as part of your physical activity routine. It works the whole body as well as the mind. Making connections with others is vitally important for human health. Social interactions combat loneliness, which, according to research, is as big a risk to health as smoking 15 cigarettes per day. Moreover, dancing involves touching other people – and physical touch is another hugely important factor for our overall health and happiness. Dancing has numerous genres and settings, and it can be done anywhere at any time. So let’s dance!
References and additional reading:
Dance and physical health outcomes: https://link.springer.com/article/10.1007/s40279-017-0853-5
Dancing and cardiovascular disease risk: https://pubmed.ncbi.nlm.nih.gov/26944521/#
Dancing and menopausal women study: https://journals.lww.com/menopausejournal/Citation/2021/10000/Dance_practice_modifies_functional_fitness,_lipid.8.aspx
African Dance pilot study: https://onlinelibrary.wiley.com/doi/10.1002/oby.22331
Dance and physical function in older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535373/#
Ballet dancers and bone density: https://pubmed.ncbi.nlm.nih.gov/16758141/
Dancing and balance for older adults: https://pubmed.ncbi.nlm.nih.gov/16392413/
Dancing and static balance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151722/
Dancing and Parkinson's disease: https://pubmed.ncbi.nlm.nih.gov/28980176/
Dancing and depression with African-American girls: https://pubmed.ncbi.nlm.nih.gov/21041592/
Dancing and mild depression with adolescents: https://pubmed.ncbi.nlm.nih.gov/16287635/
Exergaming dance program and perceived competence: https://pubmed.ncbi.nlm.nih.gov/22767495/
Could dancing be the solution for inactivity?: http://pubs.sciepub.com/jpar/7/1/2/index.html
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