Dance - health benefits

There are many forms of dance, from ballroom to barn and disco to morris. Dance has been a part of human culture, rituals and celebrations forever. Today, most dancing is about recreation and self-expression, although it can also be pursued as a competitive activity. Dancing is an enjoyable way to be more physically active and stay fit.

Health benefits
Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:

• Improved condition of the heart and lungs
• Increased muscular strength, endurance and motor fitness
• Increased aerobic fitness
• Improved muscle tone and strength
• Weight management
• Stronger bones and reduced risk of osteoporosis
• Better coordination, agility and flexibility
• Improved balance and spatial awareness
• Increased physical confidence
• Improved mental functioning
• Improved general and psychological wellbeing
• Greater self-confidence and self-esteem
• Better social skills.

• Ballet – mostly performed to classical music, this dance style focuses on strength, technique and flexibility.
• Ballroom dancing –: this involves a number of partner dancing styles such as the waltz, swing, fox-trot, rumba and the tango.
• Belly dancing – originating in the Middle East, this dance style is a fun way to exercise.
• Hip hop – performed mostly to hip hop music, this urban dance style can involve breaking, popping, locking and free styling.
• Jazz – a high energy dance style involving kicks, leaps and turns to the beat of the music.
• Pole dancing – this style of dancing has become increasingly popular as a form of exercise. It involves sensual dancing with a vertical pole, and requires muscle endurance, co-ordination, and upper and lower body strength.
• Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
• Square dancing – a type of folk dancing where four couples dance in a square pattern, moving around each other and changing partners
• Tap dancing – focuses on timing and beats. The name originates from the tapping sounds made by the small metal plates on the dancer’s shoes touch the ground.

• Do I want to dance to improve my fitness?
• Am I trying to improve my flexibility and co-ordination?
• Do I enjoy fast or slow dancing?
• Do I want to dance with a partner, or on my own?
• Do I want to join a group, or have private lessons?
• Will I enjoy competitions, or do I want to dance just for fun?

• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.
• Wear layers of clothing that you can take off as your body warms up.
• Do warm-up stretches or activities before you begin a dance session.
• Drink plenty of water before, during and after dancing.
• Make sure you rest between dance sessions.
• Don’t push yourself too far or too fast, especially if you are a beginner.
• Wear professionally fitted shoes appropriate to your style of dance.
• Check with your dance instructor that you are holding the correct form.
• Sit and watch new dance moves first. Learning new moves increases the risk of injury, especially if you are already tired.
• Perform regular leg-strengthening exercises.
• Move as fluidly and gracefully as you can.
• Cool down after a dance session, including stretching.

• Your local council
• Victorian Bootscooting Association Tel. (03) 9309 4304
• Victorian Square Dancing Association Tel. 1800 643 277
• Dancesport Victoria (ballroom and competitive dancing) Tel. (03) 9467 6565
• Look in the Yellow Pages for dance schools in your local area
• BHC Activity finder
• Smartplay Tel. (03) 9674 8777
• ‘Go for your life’ Infoline Tel. 1300 739 899

• Dancing can be a way to stay fit for people of all ages, shapes and sizes.
• Dancing can improve your muscle tone, strength, endurance and fitness.
• Dancing is a great way to meet new friends.
• See your doctor for a check-up if you have a medical condition, are overweight, are over 40 years of age or are unfit.

This page has been produced in consultation with and approved by:


(Logo links to further information)