If you're looking to boost your health through increasing activity, you might consider adding dancing to your exercise routine. There are numerous forms of dance that provide benefits for your health and well-being - all while having fun.
In addition to providing physical activity, studies show that dance can enhance your mind and mood and offer social benefits when you dance with others. And because there are so many different types, it's easy to find one that fits your fitness level and interests.
Physical benefits of dance
Traditional exercises and sports have been shown to help improve physical health and reduce the risk of several chronic conditions. However, a review of data on dancing for physical health in the journal Sports Medicine found that dancing is equally - and sometimes more - effective than other types of structured exercise.
Some of the ways dance can help improve your physical health include:
- Increased cardiovascular fitness
- Weight loss and maintenance
- Improved mobility and balance
- Strengthened muscles and bones
- Increased flexibility
Dancing and your brain health
In addition to engaging your body, the music and movements of dance may give your brain a workout as well. Researchers are still studying the relationship between dance and the mind, but some studies have revealed a possible link.
According to a report form the World Health Organization, dance has been linked to improved learning and memory, better attention, and a lower risk of dementia. Particularly in older adults, a study in Frontiers Aging Neuroscience found that dance could help slow the decline of cognitive function better than other interventions like walking or nutrition.
How dancing affects mental well-being
Along with cognitive function, dance has also been associated with improvements in mood and mental health. When people participate in dance in a group setting, it may help them feel more connected and socially supported. This can potentially lead to benefits like reduced symptoms of depression or increased self-esteem.
A study of dance and music-related activities found they helped improve well-being in women experiencing postpartum depression. Another study in JAMA Pediatrics used dance intervention in teenage girls who were experiencing stress of psychosomatic symptoms. After eight months, 91% of the girls said the dance intervention was a positive experience, and as a group, they reported higher levels of self-rated health.
Choosing a form of dance for your health
If you're ready to try dance as an activity for your physical or mental health, you have numerous options. The type of dance you choose will be based on your goals. For example, dances like aerobic dance or salsa may help you burn a higher number of calories than slower-paced dances. On the other hand, ballet might be a good fit if you're focused on balance and flexibility.
Whatever you choose, the U.S. National Library of Medicine recommends starting with a beginner class so that you can build your skills and fitness level while minimizing the chance of injury. Your primary care doctor or OB GYN is also a good resource if you have questions about increasing your physical activity and choosing safe exercises based on your individual health.