Dancing: what the research says

There is some evidence that dancing may help your fitness, strength and mood. There is no good evidence yet that it prevents falls.

What it is

Dancing for yourself, at home, in a class or socially, in any style. The NHS counts dance for fitness as moderate activity, and this page is about everyday dancing, not dance therapy.

What the research says

• Fitness and strength: 28 studies (1,276 people) compared dance classes with other structured exercise. Dance did at least as well for muscles, joints and blood markers, and as well for heart fitness. The studies tested classes, not dancing at home. Some evidence it may help · Fong Yan et al., 2018 · NHS, 2024
• Mood and wellbeing: In 27 studies (1,392 people), dance classes eased worry and low mood about as well as other exercise. Another review found larger benefits from dance, but the results varied a lot between studies. Some evidence it may help · Fong Yan et al., 2024 · Koch et al., 2019
• Preventing falls in older people: A review of 41 studies could not show that dance prevents falls. A large trial in 522 older adults found no fewer falls after a year of social dancing. For preventing falls, strength and balance exercises have stronger evidence. No good evidence yet · Lazo Green et al., 2024 · Merom et al., 2016

Is it safe?

If you have fallen several times before, start gently, ideally with a teacher. In one trial, older people with several past falls fell more often after taking up dancing. Merom et al., 2016

If you have not exercised for some time or have a medical condition, talk to your GP before you start. NHS, 2024

Your own practice complements medical care and never replaces it. Please don't stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

Sessions that fit alongside

Sissoo practitioners offer sessions some people combine with dancing, such as movement meditation: Yoga & Movement Therapy · Meditation

Checked 12 November 2026. Next check by May 2027. How we rate the evidence.