“Dancing is the ultimate feel-good activity that boosts your health and wellbeing in so many different ways”
“Dancing to music is also one of the most fun activities you can do to keep fit”
“Dancing is unique in combining music, movement and connecting people in a very powerful way”
Facts/stats
In 2021/2022, 16.8% of adults in England participated in dance-based activities
(The Active Lives Survey, February 2024)
Moderate intensity dancing is linked to a 46% lower risk of death from cardiovascular disease
(British Heart Foundation)
In a 30-minute dance class, people can burn between 130 and 250 calories
(Prudential)
Dancing is the ultimate feel-good activity that boosts your health and wellbeing in so many different ways. It increases your heart rate and circulation, so you can burn a significant number of calories in a session. Dance is a great cardiovascular workout without going to the gym – what’s not to like?
In fact, dance is one of the moderate aerobic activities listed by the NHS as counting towards the recommended 150 minutes of weekly exercise for adults. It works your whole body so lots of different muscle groups will get a workout. Dancing to music is also one of the most fun activities you can do to keep fit. If you’re doing something you look forward to, you’re more likely to stick to a fitness routine, so it’s a win-win!
Regular dancing improves your posture, balance and coordination, which is why dance classes are prescribed by GPs in some local authorities for older people and others who are at risk of falls.
The health benefits of dance aren’t just physical either – it can boost your mental health too. When you dance to music, your brain releases dopamine, serotonin and endorphins – ‘happy’ hormones – and this can lift your mood and raise your self-esteem and confidence. Learning new steps and routines can also help improve your memory and concentration. What’s more, dancing is a social activity so you’ll make new friends. Dancing is unique in combining music, movement and connecting people in a very powerful way.
Learn a specific dance style
Ever fancied having a go at tap, salsa or ballet? Or perhaps line dancing, swing or freestyle is more your thing? Over the last 20 years, the BBC’s Strictly Come Dancing has popularised ballroom and Latin dancing, showing that it’s never too late to learn to dance. Perhaps you’ve always wanted to try a specific dance style, but you never had the opportunity as a child. Maybe you took dance classes when you were young and you’d like to get back into it. Whether you have some experience or you’re a complete beginner, there’ll be a friendly class for adults near you.
When you’ve found a class you’re interested in, get in touch with the instructor and ask questions about the class. There may be different levels depending on your experience, for example, beginners, intermediate and advanced. Make sure the instructor is aware if you haven’t exercised for a while, and check what you should wear for the class. With some dance styles, specialist footwear is required, for instance, tap shoes.
Remember, you should feel welcomed and included, especially if you’re a beginner. Above all, it should be fun. If it’s not, don’t feel you have to go back – just try another class. There’s nothing to stop you going to a few to find the one that has just the right vibe. If you’re nervous about going to your first class, take a friend along for support.
Don’t expect to be able to follow all the steps and do the moves straight away, especially if you’re a newbie. Practice definitely makes perfect, so if you can practice several times at home before the next session, that will boost your confidence and increase your memory and knowledge of the dance.
Take a dance fitness class
If you’d rather get a workout from dance than learn a new skill, find a dance fitness class instead. This could be at a gym, a dedicated dance studio or even a church hall where community groups meet. Personal recommendation is often the best way of finding these classes, so ask around your friends and family.
So what’s a dance fitness class like? Most classes are made up of a mixture of moves and routines from different popular dance styles. For instance, Zumba® is a Latin-inspired dance class with instructors across the country. Some dance fitness classes may include a mix of classic steps from cha cha cha and salsa, while others combine dance and specific movements from Pilates or yoga. To make it even more fun, many classes are themed, for example, music from different decades or Bollywood-inspired moves, or sessions where your children are welcome.
When you go to your first dance fitness class, wear comfortable clothing similar to what you would wear in the gym along with supportive trainers – but be prepared to get sweaty! Your strength and stamina will increase over time if you attend regularly, but you could build up to increasing your heart rate to 140 beats per minute. Remember, as a newbie, you’ll be able to go at your own pace without feeling any pressure to keep up with the routine. Plus, you’ll be enjoying yourself so much, you won’t even realise you’re exercising!
Dance at home
If you don’t feel confident enough to attend a dance class with other people, or it’s not convenient for you to do so because of family or work commitments, don’t despair! There are plenty of free and paid online classes available, so use search engines and social media video channels to find one that’s right for you. The problem is that you’ll be spoilt for choice! With hundreds of dance classes to choose from, you’ll need to narrow it down.
Just as you would if you were choosing an in-person dance class, decide whether you want to learn a specific style or if you’re looking for dance fitness instead. Or try a bit of both – that’s the beauty of learning at home at a time that suits you. For starters, you could try the belly dancing and La Bomba dance videos on the NHS website (https://www.nhs.uk/conditions/nhs-fitness-studio/aerobic-exercises).
If you want to learn a specific style, always check that the instructor/teacher is professionally trained in their field. The same is true of dance fitness classes where yoga or Pilates movements form part of the routines.
Online classes are perfect if you have specific needs. For example, if you haven’t exercised for a long time, you’ll need to start with a gentle low-intensity routine (check with your GP first). And if you have limited mobility, there are even seated dance workouts that could be just right for you. So get dancing!
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5 tips to move more through the power of dance
- Start the day with a 10-minute bop in the kitchen while listening to a few of your favourite songs.
- Unleash your creativity and make up a dance routine from scratch to a new upbeat song or an old classic.
- Try out the latest dance craze doing the rounds on social media and see how quickly you can learn it.
- Encourage your kids to get moving by learning some Disney routines with them (This Girl Can: thisgirlcan.co.uk/disney-dance-alongs).
- At home, let go of all your inhibitions and dance like no one’s watching (because they’re not!).