Dancing is one of life’s greatest pleasures, and thus, dance workouts have surged in popularity in recent years, captivating fitness enthusiasts with their dynamic movements, infectious rhythms, and joyful vibes. And beyond just fun, there are many health reasons to make dancing a regular form of exercise. But amidst the pulsating beats and choreographed dance exercise routines, a lingering question often arises: Do dance workouts work? Are they effective in sculpting muscles, burning calories, and improving overall fitness?
This blog explores the best dance workout exercises to uncover the truth behind dance fitness efficacy. So, keep reading!
Table Of Contents
1. Do Dance Workouts Really Work?
2. What Is The Best Dance Workout?
3. Is Dancing For 30 Minutes A Good Workout?
4. Exercise Dance Workout Benefits
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Do Dance Workouts Really Work?
Dancing is a great activity that people of all ages can enjoy, even if they have an illness or disability. A good dance workout increases your heart rate and provides a good cardio workout. This can improve strength, muscle tone, and, importantly, coordination, agility, and flexibility. Dancing can also help relieve stress and depression and release huge amounts of endorphins through exercise.
Studies reviewed in the 2021 issue of the Journal Plos One have also shown that dancing can, just like doing super brain yoga, increase the number of cells in the brain’s hippocampus, the region responsible for long-term and short-term memory and spatial navigation. The most significant improvements were in ballroom dancing, aerobic dancing, and Zumba.
This is one reason why dancing is known as the best exercise for staying young. Also, dance workouts increase levels of the happiness hormone serotonin and help reduce stress. This is a serious health benefit considering the incredible stress we live in today. This proves that dancing benefits all ages: children, teenagers, adults, and seniors.
What Is The Best Dance Workout?
Let’s explore the best dance workout exercises with step-by-step instructions to help you kick-start your routine:
1. Salsa
Salsa is regarded as one of the most intense dance exercises. Practising salsa is a great way to speed up your metabolism and exercise almost every muscle group. This is one of the few weight-loss dance exercises that burns nearly 600 calories per hour. This is one of the best dance exercises for weight loss that speeds up your metabolism and increases your stamina. This helps maintain attention and ultimately improves cognitive function.
Steps to Perform:
1. To begin this dance practice, mark your position on the floor and stand straight on it.
2. Step forward with your left foot and swing back with your right foot.
3. Step your left leg back and keep your weight on the ball of your foot.
4. Stay in this position until the rhythm ends.
5. Shift your weight from the balls of your feet to your heels.
6. Step back with your right foot. Shift your weight to your left leg.
7. Step your right foot forward and balance your weight.
2. Belly Dance Exercise
It suits those with a heavy lower body who want to lose weight by dancing. This is one of the best weight loss exercises that strengthens your lower body muscles and improves heart health. Incorporating hip circles and twists enhances core, back, and spine strength.
Steps to Perform:
1. Begin this dance exercise by moving your hips in a circle, pulling your core deep, and moving your torso in a circle.
2. Make sure your feet are firmly on the ground. Rotates in both directions.
3. Then, perform hip twists to work your core, back, and spine. Keep your shoulders straight and rotate your hips back and forth.
4. Try standing on one leg or bending your knee.
3. Bhangra
This is one of the most popular Bollywood dance movements. It offers a lively and energetic workout routine. It involves dynamic movements that engage multiple muscle groups and improve cardiovascular health.
Steps To Perform:
1. Start by pushing off your right leg with the hand at your side.
2. Extend your arms forward and shift your weight.
3. Jump your right leg while throwing your left leg out.
4. Keep your arms overhead and push them toward the ceiling.
4. Balle Balle Moves
One of the most loved dance moves is the ‘Balle Balle Move’, which is beloved for its vibrancy and energy. It offers a fun way to engage in Bollywood dance workouts at home, promoting cardiovascular health and holistic wellness.
Steps to Perform:
1. Begin by moving forward vigorously, raising your arms above your head.
2. Place your left hand under your chest.
3. To practice your Bollywood freestyle, put on a fast Bollywood track on TV and mimic the dancers’ movements.
4. This is one of the best ways to enjoy Bollywood dance workouts at home.
5. Zumba
Borrowed from Latin American culture, this dance workout combines incredible aerobic moves that help improve muscle strength. It acts like an interval dance exercise, alternating between slow and fast movements. A one-hour Zumba class can burn 600 to 800 calories and give you a full-body workout.
Steps to Perform:
1. Begin this dance exercise standing with your feet shoulder-width apart.
2. Take a step to the right and bend your knees.
3. Return to middle. Now, take a step to the left and bend your knees again. Return to the middle.
Also Read: Is Your Body Weight Index Healthy? Learn How to Calculate and Interpret It!
Is Dancing For 30 Minutes A Good Workout?
Dancing 30 minutes daily can help you meet your weekly exercise needs and burn calories. When combined with reducing energy intake, it may help with weight loss. Dancing is generally considered healthy for many reasons. However, the intensity and duration of your dance sessions determine its effectiveness.
A daily dance workout combining various styles, techniques, and music genres can provide a comprehensive cardiovascular workout. Dancing for 30 minutes a day provides health benefits through physical, mental and social factors.
Dance Workouts Benefits
Dance exercises are dynamic combinations and sequences of dance movements to develop physical strength. Dance workouts may also have other goals, such as losing weight, increasing flexibility, strengthening and toning muscles, improving cardiovascular health, improving balance and coordination, and more.
Dance fitness workouts include various dance forms such as Zumba, pole dance, belly dance workouts, Bollywood dance moves, salsa, tap, ballroom dance, swing, and more. These exercises are versatile and include dance fitness for both children and adults.
Have a look at these health benefits of dance workout exercises when done for a minimum of 30 minutes a day:
Benefits | Positive Impact | Source |
Better brain health | Dancing may improve memory and prevent dementia by reversing volume loss in the hippocampus. It also challenges the brain, improving cognitive skills like planning and organising. | New England Journal of Medicine; Various studies on aerobic dance exercise |
Increased flexibility | Dance movements enhance flexibility and reduce stiffness, alleviating joint pain. Even simple stretches associated with dance can provide relief. | Various studies on dance and flexibility |
Minimise stress | Partner dancing to music can relieve stress and improve mood by increasing serotonin levels. | Journal of Applied Gerontology: Various studies on dancing and mood |
Reduces depression | Fun group dances can decrease symptoms of depression and boost energy and optimism. | Study on dancing and depression |
Lose weight | Aerobic dance training is effective for weight loss and comparable to cycling or jogging. | Journal of Physiological Anthropology |
Increased energy | Regular dance programs improve physical performance and energy levels in adults. | Scientific Publications and Academic Resources Coalition |
Improves cardiovascular health | Dancing at a faster pace strengthens the heart and improves cardiovascular health. It mainly benefits heart failure patients by improving heart and respiratory health. | Italian study on waltzing; Various studies on dancing and cardiovascular health |
Better coordination, strength, and balance | Dancing requires quick movements and good posture. It enhances body control and works on all planes of motion. It helps prevent falls in older adults and improves balance, strength, and coordination. | Various studies on dancing and balance: Study on tango dancing and balance in older adults |
Improved social and emotional health | Dance classes foster new friendships, leading to improved mental health through positive relationships. Positive relationships increase happiness, reduce stress, and strengthen the immune system. | Various studies on dance and social connections |
Self-esteem and confidence increase | Dancers exhibit higher self-esteem and confidence levels, regardless of age or ability. Dance allows self-expression, energy release, and discipline practice, benefiting individuals of all ages. | Various studies on dance and self-esteem; Benefits of different dance forms for people with limited mobility |
Expert’s Advice
Dancing can be a way for people of all ages, shapes, and sizes to stay healthy. Dancing can improve strength, power, endurance and stamina. Dancing is a great way to meet new friends. If you have a medical condition, are overweight, over 40 years of age or otherwise unfit.
Health Expert
Lavina Chauhan
The Final Say
Exercise should do more than count calories. The beauty of dance training is its ability to make the experience truly enjoyable. From boosting brain health and flexibility to reducing stress and enhancing social connections, incorporating dance into your routine can profoundly affect your well-being. Whether you're looking to shed some pounds, improve cardiovascular health, or enjoy the rhythm, there's a dance style suited for everyone, regardless of age or ability.
FAQs
1. What are the essentials of prioritising dance workout exercise?
Prioritise exercises focusing on rhythmic movements, incorporating various dance styles, and engaging multiple muscle groups. Include warm-up and cool-down stretches to prevent injury and improve flexibility.
2. How can I do a dance workout for weight loss?
To use dance workouts for weight loss, choose high-intensity dance routines that elevate your heart rate and burn calories. Focus on consistent practice, combine dance with other forms of exercise, and maintain a balanced diet for optimal results.
3. How do you practice dance workouts at home as a beginner?
Start with beginner-friendly dance routines or online tutorials that break down moves step by step. Clear out a space in your home, play your favourite music, and practice regularly to improve coordination and confidence.
4. What are the dance workout benefits for core muscles?
Dance workouts engage the core muscles through various movements, such as twists, turns, and jumps, improving core strength, stability, and posture. Consistent practice can help sculpt and tone abdominal muscles.
5. What are the specific dance workouts to lose weight?
Dance workouts like Zumba, hip-hop, and salsa are popular choices for weight loss due to their high-energy routines and calorie-burning potential. Look for classes or videos that emphasise cardiovascular intensity and full-body movements.
References
- https://medlineplus.gov/ency/patientinstructions/000809.htm#:~:text=More%20intense%20types%20of%20dance,with%20these%20types%20of%20dance.
- https://danceandhealth.com/do-dance-workouts-really-work/
- https://www.openaccessgovernment.org/benefits-of-dancing/127275/
- https://www.prudential.co.th/corp/prudential-th/en/we-do-pulse/health-wellness/10-health-benefits-of-dancing/
- https://www.betterhealth.vic.gov.au/health/healthyliving/dance-health-benefits
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