How dancing affects the body physically and mentally
- Fysiobasen
- Sep 18
- 3 min read
Dancing is more than just a fun activity – it is a form of physical and mental exercise with countless health benefits. From increased strength and flexibility to improved mood and mental health, dancing can have a powerful effect on both body and mind. This article explores how dancing influences physical health and mental well-being.
Physical benefits of dancing
Dancing is a full-body activity that engages many muscles at once, offering a wide range of physical benefits. One of the most obvious is improved cardiovascular health. When you dance, your heart rate increases, providing training benefits similar to endurance activities such as running or cycling.
Effect: Increased heart rate and cardiovascular fitness improve heart and circulatory health.
In addition to strengthening the heart, dancing can improve strength, flexibility, and balance. Many dance forms—such as ballet, jazz, and modern dance—require the body to hold strong, controlled positions. This strengthens both large muscles and the smaller stabilizing muscles around the joints, reducing injury risk while improving stability and coordination.
Effect: Strengthens both large and small muscles, enhances balance and stability.
Dancing can also promote better posture. Dance movements encourage an upright body position, and many styles emphasize proper technique and body control. Regular dancing can therefore improve posture and help prevent issues such as back pain caused by poor alignment.
Effect: Dancing improves posture and reduces the risk of back pain.
Mental benefits of dancing
Alongside its physical benefits, dancing has significant effects on mental health. Dancing can reduce stress by providing a natural distraction from daily concerns and triggering the release of endorphins. These “feel-good” hormones are known to promote happiness and well-being.
Effect: Release of endorphins reduces stress and boosts mood.
Research has also shown that dancing can help alleviate anxiety and depression. Studies indicate that people who dance regularly—especially in groups—report fewer symptoms of anxiety and depression. Dance provides a social outlet that fosters connection and belonging, reducing feelings of isolation.
Effect: Dancing reduces anxiety and depression symptoms through social interaction and endorphin release.
Another mental benefit is improved cognitive function. Dancing requires learning and memorizing choreography, which stimulates memory and the brain’s learning capacity. Regular dancing has also been linked to enhanced creativity and problem-solving skills, making it an ideal activity for boosting mental sharpness.
Effect: Improves memory, creativity, and problem-solving skills.
Dance and social connection
Dancing is often a social activity, which can positively influence both mental health and overall well-being. Group or partner dancing provides opportunities for social interaction, helping reduce loneliness and strengthen feelings of belonging. Dancing also fosters a sense of community and cooperation, supporting both personal and social development.
Effect: Increases social connection and reduces loneliness.
Dancing and brain plasticity
Dancing challenges both body and mind, and research shows that physical activity such as dance can enhance brain plasticity. This means dancing helps the brain form new neural connections and strengthen existing ones, which is essential for both mental health and cognitive function. This effect is especially valuable for older adults, as dance may help preserve brain function and prevent cognitive decline.
Effect: Stimulates brain plasticity and supports cognitive function.
Summary
Dancing provides a wide range of physical and mental health benefits. From improving cardiovascular fitness, muscle strength, and balance, to reducing stress, anxiety, and depression, dancing is an effective way to strengthen both body and mind. Incorporating dance into your routine can enhance posture, mental sharpness, mood, and overall health.
References
Quiroga Murcia, J. A., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of dancing on well-being. Arts & Health, 2(2), 149–163. https://doi.org/10.1080/17533010903488582
Keogh, J. W. L., & Kilding, A. E. (2009). Physical benefits of dancing for healthy older adults: A review. Journal of Aging and Physical Activity, 17(4), 479–500. https://doi.org/10.1123/japa.17.4.479
Domene, P. A., Moir, H. J., Pummell, E., Easton, C., & Meyer, C. (2016). The health-enhancing efficacy of Zumba® fitness: An 8-week randomized controlled study. Journal of Sports Sciences, 34(15), 1396–1404. https://doi.org/10.1080/02640414.2015.1112022
Verghese, J. (2006). Cognitive and mobility profile of older social dancers. Journal of the American Geriatrics Society, 54(8), 1241–1244. https://doi.org/10.1111/j.1532-5415.2006.00824.x
Bräuninger, I. (2012). The efficacy of dance movement therapy group on improvement of quality of life: A randomized controlled trial. The Arts in Psychotherapy, 39(4), 296–303. https://doi.org/10.1016/j.aip.2012.03.008
