Justin Timberlake was right. It is magical — like sunshine in your pocket, good soul in your feet, and weight loss with a smile.
I’m talking, of course, about dancing.
It turns out dance is a promising intervention for obesity, according to new research. In one recent meta-analysis published in PLOS One, people with overweight or obesity who danced two to five times a week lost about 4 more pounds — including 3 1⁄2 pounds of fat — and reduced their waist circumference by an average of 1 extra inch relative to non-dancers.
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Dance is Cardio
Dancing is a full-body workout that burns roughly 300 calories per hour. It often includes a social component (which research shows improves adherence). And it’s fun. These factors help people stick with it long-term, promoting the kind of consistency needed for lasting weight loss, the researchers say. People with the biggest improvements in body composition danced regularly for at least three months, according to the studies.
J.T. would agree that the benefits of dancing go beyond weight loss. Previous research shows that weekly dance sessions can improve a variety of physical health measures, including cardiovascular function and musculoskeletal health. Other research has linked dance with better blood sugar control in people with type 2 diabetes. It’s been linked to mental health benefits like improved cognitive function and reduced anxiety and depression, and it appears to improve quality of life.
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Mind-body Benefits of Dance
“I like to think about dance as the mind-body-community connection,” said Julia Basso, PhD, an assistant professor of human nutrition, foods, and exercise at Virginia Tech. “You actually can utilize the body to improve what's going on in the mind, cognitively, to benefit your mental health, and to connect socially.”
Basso’s research shows that just one hour of dance can decrease negative mood and depression while increasing positive mood, self-esteem, and social and community connections.
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Dancing at Home
Don’t overthink it — just start. Warm up with a slow song and start lightly bouncing to the beat or stepping your feet to one side, together, then to the other side and together. Then crank up the music and let yourself go: The PLOS One study found that creative dance produced bigger improvements in body composition than did traditional styles.
Take mini dance breaks. Research shows that short bursts of activity can improve physical health. One large study published in the European Heart Journal suggests that even 15 to 20 minutes of vigorous activity a week can lower your risk of heart disease, cancer, and early death. That’s just two minutes a day — that’s just one-fifth the length of Taylor Swift’s “All Too Well.”
Try a free dance video. Free YouTube channels like PS Fit, The Fitness Marshall, and Live Love Party offer high-energy, easy-to-follow dance workouts.
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Make it Social
Take a group class. Sign up for a dance aerobics or Zumba class at a local health club, gym, or yoga studio. Research shows that group exercise can boost motivation and improve exercise adherence.
Join a theater group. Basso’s research has linked participating in musical theater with positive neural and behavioral effects — like reduced anxiety and brain changes associated with calmness and focus.
Check out local dance studios. They’re not just for kids. Many offer adult classes, too.
Invite your family to move with you. The family support will help you stick with it — and may strengthen your bond. When you mirror another person’s movements, your neural oscillations line up with theirs, a phenomenon known as interbrain synchrony, Basso said.
“When you're on the same brain wave as somebody, the neural patterns of the brain activity start to become coordinated,” Basso said. “And in dance, this is exactly what we do.”
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Adapt Dance to Your Needs
Explore different styles. From line dancing to pole dancing, there’s something out there for everyone — even you.
Adapt as needed. If you have mobility limitations or lower-body pain, try upper-body dancing while seated. Or try water dance classes to spare your joints.
