8 Health Benefits of Dancing That Will Make You Want to Bust a Move

If the promise of a stronger, healthier, and more coordinated body isn't enough to get you dancing, perhaps the pure joy of moving and grooving to music will. Whether you like to move fast or slow and prefer country or classical music, there's a dance style for you. And each one offers benefits for your body and mind. 

And with so many styles, why choose just one? Explore the options to discover what fits you best. Multiple venues –– such as studios and community centers –– offer dance classes. You can try following along with beginner-friendly dance videos or video games at home. But remember to talk to your healthcare provider before you crank up the tunes and get moving.

What are the benefits of dancing? 

Dancing can improve your physical and mental well-being, whether you're a newbie or a pro. Here's a quick run-down of how dancing can help you stay healthy.

1. Improves heart health

There's no debating the heart-healthy benefits of aerobic exercises like walking, swimming, and cycling. And you can add dancing to that list. The rhythmic movement may improve aerobic fitness and reduce the risk of heart disease in older adults. 

A 2016 review found that adults who dance for exercise had a lower risk of death from heart disease than nondancers. But exercise intensity matters. Moderate-intensity dancing provided the heart-health benefit, while low-intensity dancing did not. So slow dancing might not be vigorous enough to boost your heart health. But more upbeat styles –– like ballroom, salsa, and hip-hop –– might. 

2. Increases muscle strength

Watch a ballet performance, and you'll see that the graceful movement requires muscle strength and agility. But can the same be said for other types of dance? And does dancing build muscle in people who do it for fun?

A growing body of evidence suggests that many dance styles can increase muscle strength. For example, in a small-scale study, older adults took Greek dance lessons twice a week for 8 months. They had better leg strength, functional fitness, and well-being. Another study found that women who played a virtual dance video game had more calf muscle mass after 12 weeks.

3. Builds strong bones

Weight-bearing exercises, including dancing, can help you increase bone density and strength. Higher-impact activities –– like hip-hop dancing –– may be more effective at building strong bones than lower-impact activities. But that doesn't mean you should rule out low-impact dance styles. A recent study suggests that square dancing may increase bone mineral density and lower-body strength. 

4. Supports healthy exercise 

The CDC recommends that adults get 150 minutes of moderate-intensity aerobic exercise each week. Dancing can help you meet that goal. There are numerous styles –– like modern, folk, or square dancing –– to get your body moving and your heart pumping. 

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Bonus points if you find a dance style that you really enjoy. Doing so can motivate you to exercise and help you reach other fitness goals. Researchers looked at the effects of a 12-week dance video game on teen girls. They noted that program participation was high. And the girls were more active and confident at the end of the program. 

5. Enhances balance, flexibility, and coordination

You may never get cast as a heel-wearing, high-kicking Radio City Rockette. But dancing provides balance, coordination, and flexibility gains that have other everyday applications. According to one review, numerous dance styles can help adults over 60 improve their balance and flexibility. 

These qualities are also important if you're cross training. And dancing can complement other sports. When a small group of cross-country skiers danced during their pre-season, they improved their flexibility and had less back pain while skiing.

6. Boosts your brain power 

Moving through a series of dance steps requires more than just athleticism. It also requires concentration, memory, and visual recognition skills. That makes it an effective workout for your brain too. In fact, dancing may help older adults maintain or sharpen their cognitive skills, including memory and attention. 

Studies suggest that combining dance and traditional treatment options can improve quality of life for people with Alzheimer's disease. And one study showed that older adults who danced regularly had lower rates of dementia compared to those who didn’t dance.

7. Lowers stress and lifts your spirits 

For a mood boost, get up and get grooving. That's the takeaway from several studies on the mental health benefits of dancing. In one study, experienced dancers reported that partnered dancing made them feel happier and more confident. 

The reason dance makes you feel better is complex. It likely has to do with the mood-boosting benefits of exercise and music. That's why so many people use dance as an outlet to relieve stress and anxiety. These potential benefits also explain why dance movement therapy can be an effective complementary treatment for depression. 

8. Helps you stay socially connected

You can enjoy most of these benefits whether you dance in a class, at a country music bar, or in your living room. And there's another potential advantage if you find yourself dancing with others: social connection. Numerous forms of dance allow you to meet new people and foster relationships, which is also good for your mental health and well-being. 

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Written by:

Jessica Cassity

Jessica Cassity is a health journalist and former health coach and fitness instructor. She has written for publications including the New York Times, Real Simple, Prevention, and Health Magazine.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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