DancePractice family14 styles
Dance
Dance is a movement-based practice studied for potential physical, emotional, and cognitive benefits, as well as in connection with several health conditions. The research base spans different programs and populations, so findings for one setting or group do not necessarily apply to others.
Dance research spans both physical outcomes and emotional health.
102 studies on dance in general · +48 more studies of single styles, each counted once →
Styles of dance
14 styles in our catalog. 2 written up from studies.
- Social Dancing
Good for: Physical Function · Mood Improvement · Antidepressant Effect
Effort: Low–moderate · Session: 45–90 min · Studies: 39 own · 10 general
- Latin Dance Fitness
Good for: Physical Endurance Increase · Mood Improvement · Muscle Mass Increase
Effort: Low–high · Session: 20–67 min · Studies: 22 own
Own: studies of that style. General: studies of dance in general, which all its styles share.
Not written up yet (12): 5Rhythms Dance · Ballet Fitness · Belly Dance · Biodanza · Contact Improvisation · Contemporary Dance · Dance/Movement Therapy · Ecstatic Dance · Free / Intuitive Dance · Hip Hop Dance · Line Dancing · Pole Fitness
What each style was studied for
Each column counts only trials of that style. Ratings sit side by side. We never combine them.
- Mood Improvement
- Dance in general
- Medium · 25 trials
- Social Dancing
- Medium · 5 trials
- Latin Dance Fitness
- Medium · 5 trials
Trials, each once: 35
- Social Function Improvement
- Dance in general
- Medium · 15 trials
- Social Dancing
- 1 trial
- Latin Dance Fitness
- Low · 3 trials
Trials, each once: 19
- Balance Improvement
- Dance in general
- Medium · 15 trials
- Social Dancing
- 2 trials
- Latin Dance Fitness
- 1 trial
Trials, each once: 18
- Cognitive Function Improvement
- Dance in general
- Medium · 15 trials
- Social Dancing
- 2 trials
- Latin Dance Fitness
- 1 trial
Trials, each once: 18
- Physical Function
- Dance in general
- Medium · 8 trials
- Social Dancing
- Medium · 4 trials
- Latin Dance Fitness
- 2 trials
Trials, each once: 14
- Physical Endurance Increase
- Dance in general
- Medium · 4 trials
- Social Dancing
- Not rated, mixed results (1 trial)
- Latin Dance Fitness
- Medium · 4 trials
Trials, each once: 9
- Memory Improvement
- Dance in general
- Medium · 3 trials
- Social Dancing
- Not rated (2 trials)
- Latin Dance Fitness
- 1 trial
Trials, each once: 6
- Physical Strength Increase
- Dance in general
- Medium · 3 trials
- Social Dancing
- Not rated, mixed results (2 trials)
- Latin Dance Fitness
- 1 trial
Trials, each once: 6
- Physical Energy Increase
- Dance in general
- Not rated, mixed results (2 trials)
- Social Dancing
- 1 trial
- Latin Dance Fitness
- 2 trials
Trials, each once: 5
- Weight Management Support
- Dance in general
- 1 trial
- Social Dancing
- 1 trial
- Latin Dance Fitness
- Low · 3 trials
Trials, each once: 5
- Antidepressant Effect
- Dance in general
- Medium · 23 trials
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 24
- Anxiety Reduction
- Dance in general
- Medium · 16 trials
- Social Dancing
- General studies only
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 17
- Parkinson's Disease
- Dance in general
- Medium · 11 trials
- Social Dancing
- 1 trial
- Latin Dance Fitness
- —
Trials, each once: 12
- Dementia
- Dance in general
- Medium · 4 trials
- Social Dancing
- Medium · 3 trials
- Latin Dance Fitness
- —
Trials, each once: 7
- Stress Resilience Improvement
- Dance in general
- Medium · 5 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 6
- Analgesic Effect
- Dance in general
- Medium · 3 trials
- Social Dancing
- —
- Latin Dance Fitness
- 2 trials
Trials, each once: 5
- Motivation Increase
- Dance in general
- Medium · 4 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 5
- Fatigue Reduction
- Dance in general
- Low · 4 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 5
- Blood Pressure Support
- Dance in general
- Medium · 4 trials
- Social Dancing
- General studies only
- Latin Dance Fitness
- 1 trial
Trials, each once: 5
- Body Composition Improvement
- Dance in general
- Medium · 3 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 4
- Cholesterol Level Reduction
- Dance in general
- 2 trials
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (2 trials)
Trials, each once: 4
- Elderly (65+)
- Dance in general
- Medium · 3 trials
- Social Dancing
- 1 trial
- Latin Dance Fitness
- —
Trials, each once: 4
- Neuroprotective Effect
- Dance in general
- 2 trials
- Social Dancing
- Not rated, mixed results (1 trial)
- Latin Dance Fitness
- —
Trials, each once: 3
- Flexibility Improvement
- Dance in general
- 2 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 3
- Sleep Quality Improvement
- Dance in general
- 2 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 3
- Muscle Mass Increase
- Dance in general
- —
- Social Dancing
- 1 trial
- Latin Dance Fitness
- 2 trials
Trials, each once: 3
- Alzheimer's Disease
- Dance in general
- 2 trials
- Social Dancing
- 1 trial
- Latin Dance Fitness
- —
Trials, each once: 3
- Cancer (General)
- Dance in general
- 1 trial
- Social Dancing
- 2 trials
- Latin Dance Fitness
- —
Trials, each once: 3
- Hypertension (High Blood Pressure)
- Dance in general
- 2 trials
- Social Dancing
- General studies only
- Latin Dance Fitness
- 1 trial
Trials, each once: 3
- Obesity
- Dance in general
- 2 trials
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 3
- Resting Heart Rate Improvement
- Dance in general
- 1 trial
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 2
- Spatial Reasoning Improvement
- Dance in general
- 1 trial
- Social Dancing
- Not rated, mixed results (1 trial)
- Latin Dance Fitness
- —
Trials, each once: 2
- Self-Awareness Increase
- Dance in general
- 1 trial
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 2
- Triglyceride Level Reduction
- Dance in general
- 1 trial
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 2
- Blood Glucose Level Support
- Dance in general
- Not rated, mixed results (1 trial)
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 2
- Appetite Suppression (Desired)
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 1
- Bone Health Improvement
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 1
- Grip Strength Improvement
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 1
- Cardiovascular Health Support
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 1
- Respiratory Health Support
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- 1 trial
Trials, each once: 1
- Back Pain
- Dance in general
- —
- Social Dancing
- —
- Latin Dance Fitness
- Not rated, mixed results (1 trial)
Trials, each once: 1
Cells with 1 or 2 trials show the count, not a rating.
No study in our set compares two dance styles.
For 35 more outcomes there are only studies of dance in general: Depression (Medium · 11 trials) · Anxiety Disorder (General) (Medium · 7 trials) · Breast Cancer (Medium · 5 trials) · Emotional Regulation Improvement (Medium · 4 trials) · Autism Spectrum Disorder (Medium · 3 trials) · Lung Capacity Improvement (2 trials) · and 29 more
Dance in general
What studies of dance as a whole found. A single style may differ.
Overview
Dance is a movement-based practice studied for potential physical, emotional, and cognitive benefits, as well as in connection with several health conditions. The research base spans different programs and populations, so findings for one setting or group do not necessarily apply to others. Pooled analyses contribute to the overall picture, but evidence for a general area of benefit should not be taken to mean that every outcome is established. The findings are best understood outcome by outcome, with attention to the populations and forms of dance studied.
Well researched: 102 studies. Last checked Oct 12, 2026.
- 36
- human evidence
- 25
- eligible
- 19
- unclassified
- 5
- animal / null result
Best-evidenced uses
- Physical FunctionMedium · Meta-analysis
- Mood ImprovementMedium · RCT
- Blood Pressure SupportMedium · RCT
- 102
- Studies
Evidence checked Oct 12, 2026 · newest study 2026
- A
- 7
- B
- 41
- C
- 49
- D
- 5
131 community reports across 4 platforms
Coverage
- Effects
- 52
- Helps with
- 33
- Side effects
- 9
- Interactions
- 13
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
52 claims:13 some evidence8 mixed20 not enough evidence7 not tested in people4 no benefit found
Physical FunctionSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 9 weeks, typically 14.
Open the Physical Function pageMood ImprovementSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
29 of 30 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 6 weeks, typically 12.
Open the Mood Improvement pageBlood Pressure SupportSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 12 weeks, typically 13.
Open the Blood Pressure Support pageBody Composition ImprovementSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 18 weeks, typically 23.
Open the Body Composition Improvement pagePhysical Strength IncreaseSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 8 weeks, typically 16.
A pooled analysis of randomized trials involving 106 people favored dancing for physical strength. A separate review reported improvements across physical fitness measures among women in the intervention group.
Open the Physical Strength Increase pageMotivation IncreaseSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Among 38 people with chronic heart failure, a pooled analysis whose study designs were not recorded found greater intrinsic motivation with Greek dance than with traditional aerobic and resistance training, including enjoyment/interest (g=2.96), effort/importance (g=3.49) and perceived competence (g=1.76). A separate review found that task-involving climates predicted dancers' engagement (β = 0.24–0.39).
Open the Motivation Increase pageMemory ImprovementSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 22 weeks, typically 32.
A pooled analysis whose study designs were not recorded found improved working-memory accuracy with dance compared with a control condition. In a separate analysis of 31 older adults with mild cognitive impairment, a choreographed dance program improved verbal memory recognition more than a physical therapy-based exercise intervention (g=1.24).
Open the Memory Improvement pageAnalgesic EffectSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. A trial found it after a single session.
Open the Analgesic Effect page
Only reported by users, not studied: Present Moment Awareness.
What to expect
Some effects on mood and social functioning were observed after a single session. For other outcomes, trials reporting benefits ran for 4 to 8 weeks at the earliest, while 12 weeks was typical; these are programme durations, not guaranteed onset times. Longer-term follow-up suggests mood effects may fade after dancing stops: fully by several months in one follow-up, while depressive effects faded partly in an exploratory follow-up of about one year (N=10).
Also studied in people with 33 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
Parkinson's DiseaseSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
13 of 17 studies found a benefit; 4 found none.
Open the Parkinson's Disease pageDepressionSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
14 of 16 studies found a benefit; 2 found none.
A network meta-analysis of 19 randomized trials ranked dance-based interventions highest for depression outcomes in patients with depression. Another analysis reported reduced depressive symptoms versus several comparison approaches, while a separate pooled analysis found non-significant effects for Dance/Movement Therapy and CBT+Dance, with credible intervals crossing zero; the findings therefore do not fully agree.
Open the Depression pageAnxiety Disorder (General)Some evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
8 of 9 studies found a benefit; 1 found none.
Open the Anxiety Disorder (General) pageDementiaSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none.
Pooled findings reported improvements in cognition and depression across people with mild cognitive impairment, Alzheimer’s Disease or dementia, but most studies in one analysis enrolled people with mild cognitive impairment, limiting generalizability to dementia. Another review found no difference in its primary neuropsychiatric symptom outcome versus waiting list or exercise, although a secondary depression subscale improved; certainty was low due to indirectness and imprecision.
Open the Dementia pageElderly (65+)Some evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit.
Pooled randomized trials in healthy older adults found improvements in cognition and depression. A pooled analysis of 14 RCTs reported a small positive effect on overall psychological health and a medium positive effect on general cognitive function.
Open the Elderly (65+) pageBreast CancerSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit.
Open the Breast Cancer pageAutism Spectrum DisorderSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit.
Pooled randomized trials in children and adolescents with Autism Spectrum Disorder found improvements in social skills, communication, social interaction, repetitive behaviours and perceptual abilities after dance. A pooled analysis of randomized and non-randomized human studies also found improved social skill-related outcomes compared with control conditions, but the evidence came from four studies and was limited and heterogeneous.
Open the Autism Spectrum Disorder pageHuntington's DiseaseSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A review describes dance as effective in Huntington’s Disease rehabilitation. A separate review reports that contemporary dance reduced motor impairment and improved executive function, alongside increases in grey matter volume in areas involved in somatosensory and spatial body processing.
Open the Huntington's Disease page
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Injury Risk Increase, Overtraining Syndrome, Muscle Strain, Muscle Ache (Myalgia), Fainting (Syncope), Tendinopathy, and 3 more.
- May not suit you if you have
- Acute Injury, Recent Heart Attack (MI), Post-Surgery Recovery, Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure), Acute Febrile Illness, Vertigo, and 1 more
- Some trials left out people with
- Epilepsy, Pregnancy, Stroke, Cerebrovascular Disease, and 7 more
- Reported by users
- Dizziness and Muscle Cramps
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
Safety across the styles
Which pages list each warning. A warning on one style page may not fit the other styles.
- Listed for dance in general and every written style
- Acute Injury · Recent Heart Attack (MI) · Vertigo
- Listed on some pages only
- Acute Febrile Illness (Dance in general, Social Dancing) · Angina (Social Dancing, Latin Dance Fitness) · Heart Arrhythmia (Social Dancing, Latin Dance Fitness) · Recent Stroke (Dance in general, Social Dancing) · Post-Surgery Recovery (Dance in general, Latin Dance Fitness) · Heart Disease (General) (Social Dancing) · Heart Failure (CHF) (Social Dancing) · Heart Valve Disease (Latin Dance Fitness) · Osteoarthritis (Social Dancing) · Osteoporosis (Latin Dance Fitness) · Rhabdomyolysis (Latin Dance Fitness)
These precautions were written by our reviewers. They are not trial results.
- Side effects listed for dance in general and every written style
- Injury Risk Increase
- Side effects listed on 2 or more pages
- Heat Illness (Dance in general, Latin Dance Fitness) · Joint Pain (Arthralgia) (Dance in general, Social Dancing) · Muscle Strain (Dance in general, Social Dancing) · Pain (Social Dancing, Latin Dance Fitness) · Fainting (Syncope) (Dance in general, Latin Dance Fitness) · Tendinopathy (Dance in general, Latin Dance Fitness)
Studied as a help on one page, listed as a precaution on another
- Heart Failure (CHF)
- Dance in general: studied as a help (1 trial)
- Social Dancing: listed as a precaution (written by our reviewers)
Both sides are shown as they are listed. Talk to a clinician about your own case.
How people do it
A gentle start, then what the studies used.
- Start with
- 40 minutes, 2 times a week (Square or Plaza Dancing)A gentle start based on the easiest variation, not on a study.
- Build up to
- 60 minutes, 3 times a week (what the studies used)
- What the studies ran
- 146 minutes a week for 12 weeks
- Longest session studied
- 90 minutes (Dance Movement Therapy)Not a target and not a safe limit: past it there is no evidence either way.
The expert view shows every study, dose protocol and source.
Effects
52 listedStart here
Most likely to help, from the evidence we have
- →Physical FunctionCertaintyMediumSourceMeta-analysisLarge effect9 cited studies · 1 other source
A pooled analysis of randomized trials found a favorable effect on patient-reported physical health (SMD = 1.51, 95% confidence interval (CI) = [0.23, 2.79], p = 0.03). In Parkinson's disease, a separate pooled analysis whose study designs were not recorded linked dance with better balance-test scores across an effective dose range of 470 to 1000 METs-min/week.
- →Antidepressant EffectCertaintyMediumSourceMeta-analysisModerate effectconflicting findingslong-term29 cited studies
A pooled analysis of randomized trials found a small reduction in depression scores among 1,174 people in its depression analysis (g = 0.43; 95% confidence interval, 0.06-0.80; P = 0.036). Results differ: another pooled analysis of randomized trials found that no intervention for depression reached statistical significance (all p > 0.05).
- →Anxiety ReductionCertaintyMediumSourceMeta-analysisLarge effectconflicting findings19 cited studies
A pooled analysis whose study designs were not recorded found a moderate reduction in anxiety with dance movement therapy (SMD = -0.59, 95% CrI: [-0.96, -0.24]) across measures including DASS, STAI, SAS and SCL-90. Findings differ: another pooled analysis whose study designs were not recorded found small, non-significant effects on anxiety and stress (g = 0.30, 95% CI [-0.54, 1.14]).
- →Cognitive Function ImprovementCertaintyMediumSourceMeta-analysisSmall effectconflicting findings25 cited studies · 1 other source
A pooled analysis of randomized trials found a small improvement in cognition among 1,174 people in its cognition analysis (g = 0.27; 95% confidence interval, 0.05-0.50; P = 0.022). A separate pooled analysis whose study designs were not recorded found moderate improvement in global cognition, while another randomized-trial analysis of executive function had a confidence interval that included no effect.
- →Mood ImprovementCertaintyMediumSourceRCTModerate effectlong-term30 cited studies · 1 other source
A pooled analysis whose study designs were not recorded found reduced depressive symptoms with dance (SMD = −0.3691; 95% CI: [−0.6758, −0.0624]; p = 0.0183). Another such analysis found improved psychological well-being in 4,254 people, using measures of well-being, mood and quality of life (pooled SMD = 0.76; 95% CI: 0.58, 0.95).
- →Blood Pressure SupportCertaintyMediumSourceRCT5 cited studies
A pooled analysis whose study designs were not recorded found lower systolic blood pressure with dance therapy among 983 people (MD = −7.45, 95% CI (−8.50, −6.39), p < 0.0001). Another analysis reported a blood-pressure-lowering effect with plaza dancing (SMD of −0.42, 95%CI [−0.76,−0.09], p = 0.01).
- →Cholesterol Level ReductionCertaintyMediumSourceRCT3 cited studies · 1 other source
Pooled analyses whose designs were not recorded found lower cholesterol after plaza dancing among 182 people in its cholesterol analysis; a separate review reported decreases in LDL-C and TG among 205 people in its analysis. The participants had mixed health status, including people with Hypertension (High Blood Pressure) and Schizophrenia.
Medium probability(14)
- →Body Composition ImprovementCertaintyMediumSourceRCT3 cited studies · 1 other source
A pooled analysis whose study designs were not recorded found lower body weight with plaza dancing among healthy middle-aged and older women; 456 people were included in its body-weight analysis (SMD of −0.27, 95%CI [−0.46, −0.09], p = 0.004).
- →Physical Strength IncreaseCertaintyMediumSourceRCTLarge effect4 cited studies · 1 other source
A pooled analysis of randomized trials involving 106 people favored dancing for physical strength (SMD 1.64; 95% CI 0.96–2.33; p < 0.0001). A separate review reported improvements across physical fitness measures among women in the intervention group.
- →Motivation IncreaseCertaintyMediumSourceRCT4 cited studies · 1 other source
Among 38 people with chronic heart failure, a pooled analysis whose study designs were not recorded found greater intrinsic motivation with Greek dance than with traditional aerobic and resistance training, including enjoyment/interest (g=2.96), effort/importance (g=3.49) and perceived competence (g=1.76). A separate review found that task-involving climates predicted dancers' engagement (β = 0.24–0.39).
- →Memory ImprovementCertaintyMediumSourceRCTModerate effect5 cited studies
A pooled analysis whose study designs were not recorded found improved working-memory accuracy with dance compared with a control condition (SMD = 0.67, 95% CI 0.13 to 1.21). In a separate analysis of 31 older adults with mild cognitive impairment, a choreographed dance program improved verbal memory recognition more than a physical therapy-based exercise intervention (g=1.24).
- →Analgesic EffectCertaintyMediumSourceRCT3 cited studies
A pooled analysis whose study designs were not recorded found lower pain scores 30 min after the intervention in the dance group than in the control group (SMD = −2.55, 95% CI [−4.69, −0.42], P = 0.02); the analysis included 1,032 people. A separate pooled analysis of randomized and non-randomized human studies also reported positive effects on pain severity and pain interference.
- →Lung Capacity ImprovementCertaintyMediumSourceRCT2 cited studies · 1 other source
A pooled analysis whose designs were not recorded found improved vital capacity after plaza dancing, with an SMD of 0.76, 95%CI [0.25, 1.26], among 518 people in its lung-capacity analysis. Another pooled analysis reported improvements in the 6 min walk test (6MWT), pulmonary function tests, and thoracic expansion in the intervention group, with no changes in the control group; its analysis designs were not recorded.
- →Neuroprotective EffectCertaintyMediumSourceRCT4 cited studies
In Parkinson's disease, a review reported better motor scores, mobility and freezing-of-gait outcomes with Irish dance than with physiotherapy in a group of 24 people. Another review found motor severity scores 2.26 points lower among 145 people (scale from 0 to 132, worse).
- →Flexibility ImprovementCertaintyMediumSourceRCT3 cited studies · 1 other source
A 2026 trial involving 150 people reported a flexibility increase of 3.2 cm (95% CI [2.1, 4.3]). A separate review found a higher Sit and Reach Test result (MD = 1.91, 95%CI: 0.29, 2.91).
- →Balance ImprovementCertaintyMediumSourceRCTSmall effectconflicting findings21 cited studies · 1 other source
A review covering 1,259 people reported better balance scores with dance, including in comparisons with traditional therapeutic interventions. Findings differ across pooled analyses: one reported improved balance (SMD = 0.4090; 95% CI: [0.0983, 0.7198]), while another reported a confidence interval for static balance that crossed zero (95% CI -0.47; 1.32).
- →Physical Endurance IncreaseCertaintyMediumSourceRCTLarge effectconflicting findingslong-term9 cited studies · 2 other sources
A pooled analysis of randomized trials involving 386 people found an improvement in endurance (SMD 0.97, CI: 011–1.84, p = 0.0277), but results differed: another pooled analysis of randomized trials found a non-significant result on the 6-minute walk test (SMD = 0.37, CI = [−1.43, 2.17], p = 0.23).
- →Neuroplasticity ImprovementCertaintyMediumSourceRCT3 cited studies
A review described two studies in which dance-based programs were associated with greater hippocampal volume or less right hippocampal atrophy; the analysis included 124 people. These findings concern structural changes in the hippocampus rather than a directly measured improvement in everyday function.
- →Emotional Regulation ImprovementCertaintyMediumSourceClinical7 cited studies
A review covering 1,562 people reported improved mental well-being and more frequent creative activities after an Arts on Prescription program. Another review described promising reports of improved emotional regulation and coping strategies from parents, educators and therapists.
- →Stress Resilience ImprovementCertaintyMediumSourceClinicalLarge effectconflicting findings7 cited studies
Reviews report associations between higher mindfulness and more positive affect, recovery and lower stress, and another review reported decreased stress among 385 people. Findings differ: a pooled analysis of randomized trials found a non-significant stress result (SMD = 1.43, CI = [−1.48, 4.34], p = 0.17).
Low probability(26)
- →Triglyceride Level ReductionCertaintyLowSourceRCT2 cited studies
A pooled analysis whose designs were not recorded found lower triglyceride levels after plaza dancing among 182 people in its triglyceride analysis (MD = −0.20, 95%CI [−0.34,−0.06], p = 0.005). The participants had mixed health status, including people with Schizophrenia.
- →Spatial Reasoning ImprovementCertaintyLowSourceRCTfrom a dance movement therapy study1 cited study
A systematic review reported that two meta-analyses found improved visuospatial function with Dance/Movement Therapy in patients with mild cognitive impairment (MCI).
- →Fatigue ReductionCertaintyLowSourceRCTSmall effectconflicting findings6 cited studies · 2 other sources
A pooled analysis whose study designs were not recorded found reduced fatigue in 110 people (SMD: −0.70; 95% CI: −1.08, −0.31). Findings differ: a pooled analysis of randomized trials found a non-significant fatigue result (SMD = 0.35, CI = [−0.18, 0.88], p = 0.12), while a separate analysis reported a reduction in two studies using dance-based physical activity lasting at least 9 weeks.
- →Sleep Quality ImprovementCertaintyLowSourceRCTSmall effectconflicting findings4 cited studies · 2 other sources
When analysis was limited to studies using the PSQI, a pooled analysis whose study designs were not recorded found a small improvement in sleep quality (SMD = 0.355). Findings differ: a pooled analysis of randomized trials found a non-significant sleep result (SMD = 0.44, CI = [−0.89, 1.77], p = 0.29).
- →Female Hormonal Balance SupportCertaintyLowSourceRCT1 cited study
A pooled analysis whose designs were not recorded reported improvements in menopausal symptoms (p = 0.001), psychological domains such as stress (p = 0.030), the integrity domain of the aging perspective (p = 0.011), and emotional confusion (p = 0.028).
- →Physical Energy IncreaseCertaintyLowSourceRCTModerate effectconflicting findingsnot used for recommendations2 cited studies · 1 other source
A 2022 pooled analysis whose designs were not recorded found a moderate energy effect (SMD: 0.64; 95% CI: 0.34, 0.94) among 597 people in its energy analysis, measured via GWB and POMS. Studies disagree: a 2025 pooled analysis of randomized trials found a non-significant result for physical activity level (SMD = 0.82, CI = [−0.99, 2.63], p = 0.24), which is a different outcome.
- →Resting Heart Rate ImprovementCertaintyLowSourceRCTconflicting findings2 cited studies
A pooled analysis whose designs were not recorded found improved resting heart rate after plaza dancing among 498 people in its analysis (SMD of −0.38, 95%CI [−0.68,−0.07], p = 0.02). Studies disagree: another pooled analysis whose designs were not recorded found no significant improvement in resting heart rate (MD = −1.76, 95% CI (−6.07, 10.75), p = 0.42).
- →Immune System SupportCertaintyLowSourceRCT1 cited study
A pooled analysis whose designs were not recorded reported post-intervention changes in IgA (p < 0.01), IgG (p < 0.01), IgM (p < 0.05), and body temperature after Korean traditional dance; no notable changes were reported in the control group.
- →Working Memory ImprovementCertaintyLowSourceRCT1 cited study
A pooled analysis whose designs were not recorded found greater working-memory improvement with Zumba than with treadmill exercise among 40 people in its analysis (g=0.34), an effect classified as small.
- →Joint Health ImprovementCertaintyLowSourceClinical1 cited study
In an RCT of 69 people with clinical conditions, the belly dance group had an intra-group improvement on the DASH questionnaire (Δ = −21; p = 0.001); higher DASH scores indicate worse status.
- →Self-Awareness IncreaseCertaintyLowSourceClinicalfrom a dance movement therapy study1 cited study
A systematic review of 385 people with clinical conditions reported that Dance/Movement Therapy had a positive impact on body recognition and mental health status; the review’s pooled analyses had study designs that were not recorded.
- →Lymphatic System SupportCertaintyLowSourceClinical1 cited study
In an RCT of 69 people with clinical conditions, belly dance was associated with a smaller difference between the two extremities after the intervention (Δ = −28 ml; p = 0.017).
- →Oxygen Utilization ImprovementCertaintyLowSourceClinical1 cited study
An RCT involving 50 people found a significant interaction between time and group for VO_2max (F(1, 35) = 4.326; p = 0.045, partial η^2 = 0.110). The control group’s cardiorespiratory fitness, measured by VO_2max, decreased from pre-test to post-test (F(1, 14) = 9.448, p = 0.008); the reported finding does not give the corresponding change for the dance group.
- →Weight Management SupportCertaintyLowSourceClinicalfrom a dance movement therapy study1 cited study · 2 other sources
In an RCT involving 58 people with Schizophrenia, Dance/Movement Therapy was associated with an average body-weight change of 1.3 kg (95% CI: 0.14-2.0). The change was not significant after Bonferroni correction, and the authors described it as negligible or not clinically relevant.
- →Trauma Symptom ReductionCertaintyLowSourceClinicalfrom a dance movement therapy study1 cited study
In a quasi-experimental study of 24 people with PTSD (Post-Traumatic Stress Disorder), PCL-S scores (lower scores indicate fewer symptoms) decreased from 50.08 (t2) to 43.67 (t3), falling under the clinical cutoff of 44.
- →Interoception ImprovementCertaintyLowSourceClinicalfrom 2 dance movement therapy studies2 cited studies
In a quasi-experimental study of 84 people with clinical conditions, participants reported a greater ability to attune to their bodies, which correlated with feeling a stronger therapeutic relationship in sessions. A review also described greater mind-body connectivity and awareness of body boundaries.
- →Antipsychotic Adjunct EffectCertaintyLowSourceReviewSmall effectconflicting findingsnot used for recommendations2 cited studies
A narrative review described promising results for Dance/Movement Therapy in reducing psychological discomfort and positive and negative symptoms of schizophrenia. Studies disagree: a pooled analysis whose designs were not recorded found no significant improvement in psychotic symptom scores among menopausal women compared with the control group (SMD = −0.30, 95% CI [−0.92, 0.31]; I² = 89%, p = 0.33).
- →Coordination ImprovementCertaintyLowSourceReviewnot used for recommendations2 cited studies
A narrative review reported improved coordination in 5/6 variables (p < 0.05–0.01; ES > 0.14) and described dance interventions as increasing (psycho-)motor skills. The review concerned healthy participants.
- →Inflammation ReductionCertaintyLowSourceReviewnot used for recommendations1 cited study
A narrative review reported that Tango participants had lower inflammatory cytokines than people receiving usual care, including reductions in IL-7, IFN-γ, TNFα, and MCP-1. It also reported large effects on tests of executive functioning and inhibition.
- →Pain Tolerance ImprovementCertaintyLowSourceReviewnot used for recommendations1 cited study
A narrative review described a study in healthy participants in which pain threshold improved only in the synchrony group; synchrony and exertion each had positive effects on pain threshold and in-group bonding.
- →Cardiovascular Health SupportCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance is described as improving cardiovascular fitness, including lower resting heart rate and blood pressure; this is an expert-knowledge claim rather than a finding from human studies.
- →Bone Health ImprovementCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source
Weight-bearing dance styles such as ballet, tap, and salsa are described as stimulating bone formation and potentially increasing bone mineral density; this is an expert-knowledge claim rather than a finding from human studies.
- →Insulin Sensitivity ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular dance participation is described as improving whole-body insulin sensitivity, aiding glucose disposal and reducing diabetes risk; this is an expert-knowledge claim rather than a finding from human studies.
- →Posture ImprovementCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source
Dance is described as promoting postural awareness and alignment through kinesthetic feedback and motor learning; this is an expert-knowledge claim rather than a finding from human studies.
- →Proprioception ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance training is described as enhancing proprioceptive acuity and kinesthetic awareness, with reduced fall risk in older adults; this is an expert-knowledge claim rather than a finding from human studies.
- →Improve Heart Rate Variability (HRV)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance, particularly when combined with music and social interaction, is described as potentially increasing heart rate variability, reflecting improved autonomic balance; this is an expert-knowledge claim rather than a finding from human studies.
Very low probability(5)
- →Gut-Brain Axis SupportCertaintyVery lowSourceMeta-analysisModerate effectnot used for recommendations1 cited study
A pooled analysis of randomized trials found a non-significant trend for GI dysfunction (SMD = 0.53, CI = [−0.27, 1.34], p = 0.08) among people with Cancer (General), so this finding did not support Gut-Brain Axis support.
- →HDL Cholesterol IncreaseCertaintyVery lowSourceRCTnot used for recommendationsfrom a dance therapy study1 cited study
A pooled analysis whose designs were not recorded reported conflicting statistical details for HDL-C in people with Hypertension (High Blood Pressure): its abstract gave MD = 0.20, 95% CI (−0.02, 0.42), p < 0.0001, while Table 2 gave p = 0.08 and a confidence interval crossing zero. This finding does not clearly support an increase.
- →Prolactin Level ReductionCertaintyVery lowSourceClinicalnot used for recommendationsfrom a dance movement therapy study1 cited study
An RCT involving 58 people with Schizophrenia found no significant interaction effects on prolactin (F=0.60, p=0.44), so this study did not support a prolactin-lowering effect.
- →Empathy ImprovementCertaintyVery lowSourceClinicalnot used for recommendationsfrom a dance movement therapy study1 cited study
An RCT involving 59 people found no significant difference in compassion for others (paired t-test p=0.09); the between-group result was not reported, so the study did not support an empathy improvement.
- →Blood Glucose Level SupportCertaintyVery lowSourceTheoreticalnot used for recommendationsfrom a dance movement therapy study1 cited study · 1 other source
An RCT involving 58 people with Schizophrenia found no significant interaction effects on fasting glucose (F=2.4, p=0.13), so this study did not support a blood-glucose benefit.
1 more mentioned only by users
What to expect
Some effects on mood and social functioning were observed after a single session. For other outcomes, trials reporting benefits ran for 4 to 8 weeks at the earliest, while 12 weeks was typical; these are programme durations, not guaranteed onset times. Longer-term follow-up suggests mood effects may fade after dancing stops: fully by several months in one follow-up, while depressive effects faded partly in an exploratory follow-up of about one year (N=10).
Conditions it's used for
Complaints and diagnoses people take it for33 listedMost likely to help, from the evidence we have
- →Anxiety Disorder (General)CertaintyMediumSourceMeta-analysisModerate effect9 cited studies
A network meta-analysis found that Dance/Movement Therapy reduced anxiety symptoms (SMD -0.59, 95% CrI [-0.96, -0.24]), while the large effect for CBT+Dance was not statistically clear (SMD -1.23, 95% CrI [-2.82, 0.37]). Other pooled findings reported anxiety improvements, but another analysis did not rank dance in its anxiety network and described its effects as less pronounced, so results differ across analyses.
- →DepressionCertaintyMediumSourceMeta-analysisLarge effect16 cited studies
A network meta-analysis of 19 randomized trials ranked dance-based interventions highest for depression outcomes in patients with depression. Another analysis reported reduced depressive symptoms versus several comparison approaches, while a separate pooled analysis found non-significant effects for Dance/Movement Therapy and CBT+Dance, with credible intervals crossing zero; the findings therefore do not fully agree.
- →Parkinson's DiseaseCertaintyMediumSourceMeta-analysisLarge effect17 cited studies
A network meta-analysis reported improved overall balance in people with Parkinson’s Disease at 1000 METs-min/week (SMD 1.632, 95% CrI 0.663-2.619). Reviews also describe Irish set dancing and Argentine tango as improving motor function, balance and freezing of gait compared with physiotherapy or usual care.
- →Elderly (65+)CertaintyMediumSourceMeta-analysisSmall effect3 cited studies
Pooled randomized trials in healthy older adults found improvements in cognition and depression. A pooled analysis of 14 RCTs (n = 983) reported a small positive effect on overall psychological health (g = 0.30, 95% CI 0.06-0.53, p = 0.02) and a medium positive effect on general cognitive function (g = 0.50, 95% CI 0.12-0.89, p = 0.02).
- →DementiaCertaintyMediumSourceRCTLarge effect6 cited studies
Pooled findings reported improvements in cognition and depression across people with mild cognitive impairment, Alzheimer’s Disease or dementia, but most studies in one analysis enrolled people with mild cognitive impairment, limiting generalizability to dementia. Another review found no difference in its primary neuropsychiatric symptom outcome versus waiting list or exercise, although a secondary depression subscale improved; certainty was low due to indirectness and imprecision.
- →Breast CancerCertaintyMediumSourceRCTModerate effect5 cited studies
A pooled analysis of randomized trials favored Dance over control for anxiety, although certainty was low and results were highly heterogeneous (g = −1.31; SMD = −7.54). A pooled meta-analysis of 12 RCTs also reported improvements in quality of life (SMD 0.62, 95% CI 0.20-1.05) and depressive symptoms (SMD -0.81, 95% CI -1.50 to -0.12).
- →Autism Spectrum DisorderCertaintyMediumSourceRCTLarge effect3 cited studies
Pooled randomized trials in children and adolescents with Autism Spectrum Disorder found improvements in social skills, communication, social interaction, repetitive behaviours and perceptual abilities after dance. A pooled analysis of randomized and non-randomized human studies also found improved social skill-related outcomes compared with control conditions (Hedges’ g = -0.97, 95% CI -1.69 to -0.25), but the evidence came from four studies and was limited and heterogeneous.
Medium probability(6)
- →Huntington's DiseaseCertaintyMediumSourceRCT2 cited studies
A review describes dance as effective in Huntington’s Disease rehabilitation. A separate review reports that contemporary dance reduced motor impairment and improved executive function, alongside increases in grey matter volume in areas involved in somatosensory and spatial body processing.
- →Hypertension (High Blood Pressure)CertaintyMediumSourceRCTfrom 2 dance therapy studies2 cited studies
A meta-analysis of 11 RCTs reported significant reductions in SBP and DBP with dance therapy. A systematic review of 9 RCTs (n=961) found that every included study reported improved blood pressure with interventions including hula, square, aerobic dance and Dance/Movement Therapy.
- →MenopauseCertaintyMediumSourceRCT2 cited studies
A flamenco and sevillanas program improved balance scores in sedentary postmenopausal women, including one-leg stance (DG:P=0.001).
- →Multiple SclerosisCertaintyMediumSourceRCT2 cited studies
A review describes dance as effective in Multiple Sclerosis rehabilitation, and another review supports dance in neurorehabilitation for this and other chronic neurological conditions. The reported findings do not specify the outcomes or effect sizes.
- →ObesityCertaintyMediumSourceRCT2 cited studies
Pooled estimates from 10 RCTs reported reductions in BM, BMI, WC, Fat% and Fatkg versus control, while WHR did not change significantly. A separate review described improvements in body image and self-worth among people with overweight or obesity, but characterized this evidence as limited and heterogeneous.
- →SchizophreniaCertaintyMediumSourceClinicalfrom 4 dance movement therapy studies4 cited studies
Reviews of Dance/Movement Therapy added to usual care report improvements in negative symptoms, social engagement, bodily awareness and physical functioning, with variable evidence. In a 12-week trial involving 58 long-term hospitalized male veterans with schizophrenia, weight and BMI decreased versus usual care, but the small effect was not robust to Bonferroni correction and metabolic biomarkers did not change.
Low probability(20)
- →Alzheimer's DiseaseCertaintyLowSourceRCT3 cited studies
Pooled randomized trials reported cognitive improvements across people with mild cognitive impairment, Alzheimer’s Disease or dementia, but only 10% of the scoping-review studies involved Alzheimer’s Disease. A pilot trial in 16 participants with Alzheimer’s Disease and related dementias found no dance-specific improvement in agitation, balance, gait, strength or caregiver burden; another review judged the evidence insufficient to support efficacy.
- →Cancer (General)CertaintyLowSourceRCT3 cited studies
Dance/movement interventions were reported to improve depression and fatigue in people with cancer, although the evidence was described as weak and inconsistent. In another pooled analysis, only the patient-reported physical health outcome reached significance; most pooled physical symptom outcomes, including fatigue, were non-significant.
- →FibromyalgiaCertaintyLowSourceRCT1 cited study
A review reported that belly dance improved six-minute walk test results, FIQ score and SF-36 compared with a no-intervention control.
- →Heart Failure (CHF)CertaintyLowSourceRCT1 cited study
A review reported that Greek traditional dance improved health-related quality of life in male patients with heart failure II-III, with improvements comparable to aerobic and resistance exercise.
- →PregnancyCertaintyLowSourceRCT1 cited study
A meta-analysis of 12 RCTs (1,486 pregnant women) reported that dance during labor reduced pain at 30/60 min, shortened first/second/total labor duration, and increased natural childbirth and satisfaction. There was no significant difference in 1-minute Apgar >7.
- →Sarcopenia (Muscle Loss)CertaintyLowSourceRCT1 cited study
A review reported improvements in SPPB (MD=1.32, CI 0.56-2.08) and SRT (MD=1.91, CI 0.29-2.91), along with small cognitive gains. It found no significant effects on muscle strength or 5STS.
- →StrokeCertaintyLowSourceRCTnot used for recommendationsfrom a dance therapy study1 cited study
A review describes Dance/Movement Therapy as effective in post-stroke rehabilitation, but does not detail which outcomes changed or the size of any effect.
- →Generalized Anxiety DisorderCertaintyLowSourceClinical2 cited studies
A review reported reduced SPA/negative self-evaluation after dance in 5 of 16 studies; the reported outcomes concern SPA and self-evaluation.
- →PTSD (Post-Traumatic Stress Disorder)CertaintyLowSourceClinical2 cited studies
In a within-group study, 24 participants had reductions in RHS-15, PCL-S and DASS-21 scores after 8 weekly Dance/Movement Therapy sessions; the PCL-S score fell below the clinical cutoff at posttest. A review also described findings in populations with PTSD as promising.
- →Chronic BronchitisCertaintyLowSourceClinical1 cited study
A qualitative study involving 8 people with COPD and asthma reported that community dance improved physical fitness, psychological well-being and social connections.
- →Down SyndromeCertaintyLowSourceClinicalfrom a dance movement therapy study1 cited study
A small pilot trial in 31 individuals with Down Syndrome found improved dynamic balance compared with usual activities.
- →Eating Disorder (General)CertaintyLowSourceClinicalfrom a dance movement therapy study1 cited study
Limited, largely non-Dance/Movement Therapy creative and expressive arts research suggested benefits for body image, emotional regulation, alexithymia, and subjective well-being in people with eating disorders; these findings are hypothesis-generating.
- →AsthmaCertaintyLowSourceReviewnot used for recommendations1 cited study
A review describes aerobic dance as a therapeutic exercise for people with asthma and reports that interval training including dance improved aerobic work capacity, muscle strength and lung function in asthmatic children.
- →Chronic Venous InsufficiencyCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Rhythmic leg movement in dance may enhance venous return and reduce lower limb edema.
- →COPD (Chronic Obstructive Pulmonary Disease)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance-based exercise may improve exercise capacity and quality of life in people with stable COPD.
- →Diabetes Type 2CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular dance participation may improve glycemic control and insulin sensitivity, making it a potential adjunct for type 2 diabetes.
- →FrailtyCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance programs may improve gait, balance and functional performance in frail or pre-frail older adults, and are used as a falls-prevention exercise.
- →Metabolic SyndromeCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Dance may address several components of metabolic syndrome, including obesity, hypertension, dyslipidemia and insulin resistance, through aerobic activity and weight management.
- →OsteoporosisCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Weight-bearing dance may help maintain or increase bone mineral density in postmenopausal women and older adults, potentially reducing fracture risk.
Side effects
9 listedHighest probability
- →Injury Risk IncreaseCertaintyLowSourceClinical1 cited study
A pooled analysis whose study designs were not recorded identified falls during dance participation.
- →Muscle StrainCertaintyLowSourceClinical1 cited study
A pooled systematic review whose study designs were not recorded reported physical injuries associated with dance.
- →Muscle Ache (Myalgia)CertaintyLowSourceClinical1 cited study · 1 other source
A pooled systematic review whose study designs were not recorded linked musculoskeletal pain with unsupervised at-home dance training.
- →Overtraining SyndromeCertaintyLowSourceReference knowledge1 other source
Chronic excessive dance training without recovery can lead to fatigue, declining performance and hormonal disruption.
- →Fainting (Syncope)CertaintyLowSourceReference knowledge1 other source
Prolonged standing, vasovagal triggers or exertion may lead to fainting during dance in susceptible individuals.
- →TendinopathyCertaintyLowSourceReference knowledge1 other source
Repetitive jumping and foot loading during intensive dance—especially ballet, hip-hop and pole styles—can cause overuse tendinopathies, including Achilles and flexor hallucis longus tendinopathy.
- →Blood Pressure IncreaseCertaintyLowSourceReference knowledge1 other source
A pharmacology reference notes that vigorous dancing can raise blood pressure during a session, potentially causing a high reading or symptoms in people with poorly controlled high blood pressure.
Low probability(2)
- →Heat IllnessCertaintyLowSourceReference knowledge1 other source
Dancing in hot, humid environments without adequate hydration can lead to heat exhaustion or heat stroke.
- →Joint Pain (Arthralgia)CertaintyLowSourceReview1 cited study
A narrative review described lower back, knee and ankle injuries among healthy people who dance.
Don't do it if
When to skip it or get medical advice first7 listedHighest probability
- →Acute InjuryCertaintyLowSourceReference knowledgeTheoretical
Dance places mechanical stress on injured tissues, which can worsen a sprain, strain, or fracture and delay healing.
- →Recent Heart Attack (MI)CertaintyLowSourceReference knowledgeTheoretical
Vigorous activity soon after a heart attack can place stress on the heart and lead to complications; dance should be avoided until a cardiologist has cleared it.
- →Post-Surgery RecoveryCertaintyLowSourceReference knowledgeTheoretical
After recent surgery, dance's physical exertion and impact can disrupt sutures, cause bleeding, or delay tissue healing.
- →Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure)CertaintyLowSourceReference knowledgeTheoretical
The cardiovascular demand of dance may trigger angina, arrhythmias, or myocardial ischemia in people with unstable coronary syndromes or decompensated heart failure.
- →Acute Febrile IllnessCertaintyLowSourceReference knowledgeTheoretical
Fever raises metabolic demand and dehydration risk, so dancing while febrile can worsen illness, cause dizziness, and potentially lead to heat illness.
- →VertigoCertaintyLowSourceReference knowledgeTheoretical
Spins and rapid head movements during dance can provoke severe vertigo attacks and increase fall risk in people with uncompensated vestibular disorders.
- →Recent StrokeCertaintyLowSourceReference knowledgeTheoretical
Vigorous activity in the early period after a stroke may increase the risk of rebleeding or worsen cerebral edema.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.29 listed- Epilepsyleft out by 3 trials
PubMed links (3)
- Pregnancyleft out by 3 trials
PubMed links (3)
- Strokeleft out by 3 trials
PubMed links (3)
- Cerebrovascular Diseaseleft out by 2 trials
PubMed links (2)
- Depressionleft out by 2 trials
PubMed links (2)
- Eating Disorder (General)left out by 2 trials
PubMed links (2)
- Bone Fractureleft out by 2 trials
PubMed links (2)
- Hypertension (High Blood Pressure)left out by 2 trials
PubMed links (2)
- Multiple Sclerosisleft out by 2 trials
PubMed links (2)
- Parkinson's Diseaseleft out by 2 trials
PubMed links (2)
- Psychosisleft out by 2 trials
PubMed links (2)
Left out by one trial each (18)
- Drug Addictionleft out by 1 trial
PubMed links (1)
- ADHDleft out by 1 trial
PubMed links (1)
- Alzheimer's Diseaseleft out by 1 trial
PubMed links (1)
- Anginaleft out by 1 trial
PubMed links (1)
- Anxiety Disorder (General)left out by 1 trial
PubMed links (1)
- Cerebral Palsyleft out by 1 trial
PubMed links (1)
- Cystic Fibrosisleft out by 1 trial
PubMed links (1)
- Diabetes (General)left out by 1 trial
PubMed links (1)
- Down Syndromeleft out by 1 trial
PubMed links (1)
- Heart Disease (General)left out by 1 trial
PubMed links (1)
- Hyperthyroidismleft out by 1 trial
PubMed links (1)
- Hypothyroidismleft out by 1 trial
PubMed links (1)
- Implanted Electronic Deviceleft out by 1 trial
PubMed links (1)
- Major Depressive Disorderleft out by 1 trial
PubMed links (1)
- Peripheral Neuropathyleft out by 1 trial
PubMed links (1)
- Osteoarthritisleft out by 1 trial
PubMed links (1)
- Schizophrenialeft out by 1 trial
PubMed links (1)
- Traumatic Brain Injuryleft out by 1 trial
PubMed links (1)
Safety across the styles
Which pages list each warning. A warning on one style page may not fit the other styles.
- Listed for dance in general and every written style
- Acute Injury · Recent Heart Attack (MI) · Vertigo
- Listed on some pages only
- Acute Febrile Illness (Dance in general, Social Dancing) · Angina (Social Dancing, Latin Dance Fitness) · Heart Arrhythmia (Social Dancing, Latin Dance Fitness) · Recent Stroke (Dance in general, Social Dancing) · Post-Surgery Recovery (Dance in general, Latin Dance Fitness) · Heart Disease (General) (Social Dancing) · Heart Failure (CHF) (Social Dancing) · Heart Valve Disease (Latin Dance Fitness) · Osteoarthritis (Social Dancing) · Osteoporosis (Latin Dance Fitness) · Rhabdomyolysis (Latin Dance Fitness)
These precautions were written by our reviewers. They are not trial results.
- Side effects listed for dance in general and every written style
- Injury Risk Increase
- Side effects listed on 2 or more pages
- Heat Illness (Dance in general, Latin Dance Fitness) · Joint Pain (Arthralgia) (Dance in general, Social Dancing) · Muscle Strain (Dance in general, Social Dancing) · Pain (Social Dancing, Latin Dance Fitness) · Fainting (Syncope) (Dance in general, Latin Dance Fitness) · Tendinopathy (Dance in general, Latin Dance Fitness)
Studied as a help on one page, listed as a precaution on another
- Heart Failure (CHF)
- Dance in general: studied as a help (1 trial)
- Social Dancing: listed as a precaution (written by our reviewers)
Both sides are shown as they are listed. Talk to a clinician about your own case.
When you stop
Rebound and withdrawal after discontinuing7 listedHighest probability
- →Physical Strength IncreaseCertaintyLowSourceClinicalloss of benefit1 cited study
In a trial of 69 people, strength in abduction decreased between post-intervention and the six-month follow-up in both groups (Pilates Δ = −12N; dance Δ = −28N; p = 0.012); the finding also reports a decrease in internal rotation over that period.
- →Lymphatic System SupportCertaintyLowSourceClinicalloss of benefit1 cited study
In people with lymphedema, limb-volume differences increased from post-intervention to the six-month follow-up in both groups; reported changes were Pilates Δ = −101 ml and dance Δ = −319 ml (p = 0.010).
- →Joint Health ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study
In a trial of 69 people, the reported changes in rotation over the same period were Pilates Δ = −9o and dance Δ = −16o (p = 0.025).
- →Mood ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study
A pooled analysis found that positive effects on depressive symptoms were not seen when participants were assessed months after the studies ended, suggesting that continued dancing may be needed to maintain them.
- →Antidepressant EffectCertaintyLowSourceClinicalloss of benefitfrom a dance movement therapy study1 cited study
An exploratory follow-up of 24 people suggested that effects continued after eight weeks, but not after one year.
- →Physical Endurance DecreaseCertaintyLowSourceTheoreticalloss of benefit1 other source
Aerobic fitness gains from regular dance may decline toward baseline after several weeks to months of inactivity.
- →WeaknessCertaintyLowSourceTheoreticalloss of benefit1 other source
Gains in balance and lower-limb function may fade after stopping dance, particularly in older adults.
Interactions
Combine with caution
Highest severity first
- →CaffeineTheoreticalCaution
Caffeine can increase heart rate and blood pressure; combined with the cardiovascular demands of vigorous dance, it may raise the risk of arrhythmias or hypertensive episodes, especially in susceptible individuals.
Okay to combine with
Highest probability of useful synergy
- →PracticesProfessional Music TherapyCertaintyMediumSourceReference knowledgePotentiating
Combining Professional Music Therapy with dance may support motor and emotional outcomes in neurodegenerative conditions.
- →SupplementsCaffeineCertaintyMediumSourceReference knowledgePotentiating
Caffeine may make dance feel less effortful while increasing alertness and physical performance.
- →PracticesMindfulness MeditationCertaintyMediumSourceReference knowledgeComplementary
Mindfulness Meditation may complement dance by supporting body awareness and emotional regulation during movement, with potential benefits for therapeutic outcomes.
- →PracticesStrength TrainingCertaintyMediumSourceReference knowledgeComplementary
Strength Training can complement dance by improving muscular support and endurance, which may also help reduce injury risk.
- →SupplementsBeta-AlanineCertaintyMediumSourceReference knowledgePotentiating
Beta-Alanine may support repeated high-intensity dance sequences by increasing muscle carnosine, which buffers lactic acid and can delay fatigue.
- →SupplementsCitrullineCertaintyMediumSourceReference knowledgePotentiating
Citrulline may support endurance during prolonged dance sessions by enhancing nitric oxide production and blood flow, while reducing perceived exertion.
- →PracticesEnergizing Music ListeningCertaintyMediumSourceTheoreticalComplementary
Listening to Energizing Music during dance may support mood, rhythm synchronization, and motivation, adding psychological and physical benefits.
Medium probability(3)(0)(3)
- →PracticesYogaCertaintyMediumSourceTheoreticalComplementary
Yoga may complement dance by supporting flexibility, balance, and body awareness, with potential benefits for movement quality and injury risk.
- →PracticesBalance TrainingCertaintyMediumSourceTheoreticalAdditive
Balance Training may add to dance’s balance and gait benefits, particularly for older adults.
- →PracticesDynamic StretchingCertaintyMediumSourceTheoreticalComplementary
A dynamic warm-up before dance prepares muscles and joints and raises tissue temperature; this may lower the risk of strain.
Weakens or is weakened by
Highest probability
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceReference knowledgeCompetitive
Excessive concurrent High-Intensity Interval Training (HIIT) and Dance may impair recovery and increase overtraining risk without adequate rest.
- →SupplementsAlpha-Lipoic Acid (ALA)CertaintyMediumSourceReference knowledgeCompetitive
A pharmacology reference cautions that high-dose antioxidants such as Alpha-Lipoic Acid (ALA) may blunt oxidative signaling needed for training adaptations, potentially reducing endurance and mitochondrial-biogenesis gains from Dance.
How it works
The mechanisms this practice works through25 listed · 0 established- BDNF, hippocampal neurogenesisneurotrophic signaling and neuroplasticityproposed
The authors state that multimodal interventions such as dance have been shown to upregulate brain-derived neurotrophic factor (BDNF), facilitating hippocampal neurogenesis, structural neuroplasticity, and improvements in mood and cognition.
- Blood pressure stabilityAutonomic nervous system regulationproposed
The paper attributes the BP-lowering effect of dance to enhanced excitability and coordination of sympathetic and parasympathetic nerves; parasympathetic activation slows heart rate and lowers blood pressure during and after moderate exercise.
- Client identity, sense of autonomy, self-efficacy beliefs, self-control, and well-beingPsychological — aesthetic/creative agency (theoretical rationale, not measured)proposed
The paper frames composing one's own dance as an aesthetic activity that enhances the client's identity, sense of autonomy, self-efficacy beliefs, and feelings of self-control and well-being; this was the theoretical basis for the DMT-MI but was not measured in this feasibility study.
- Cognitive function and moodNeuroplasticity and emotional wellbeingproposed
Dance integrates cognitive stimulation, aerobic and motor coordination, rhythmic entrainment, and social interaction, a combination that may be particularly beneficial for neuroplasticity and emotional wellbeing.
- Depressive symptomsPsychosocial — socialization and care effectproposed
The improvement in depressive scores may not be solely attributed to dance itself but rather to the underlying influence of socialization, interpersonal engagement, and the 'care effect' arising from the sense of receiving support and attention.
- Dynamic balance (posteromedial and posterolateral reach)Neuromuscular controlproposed
Amateur flamenco and Chinese folk dancers demonstrated greater Y-Balance Test composite, posterolateral, and posteromedial scores than non-dancers, suggesting dance-specific training may enhance dynamic balance.
- Emotional regulation, self-efficacy, social engagementPsychological (proposed, not measured)proposed
Latin dance offers a socially engaging and emotionally evocative context; rhythmic coordination, nonverbal expression, and interpersonal synchrony enhance body awareness, social connection, and emotional expression, fostering self-efficacy and confidence.
- Endorphin release during synchronised movementSocial bonding/endorphin releaseproposed
Performing exertive movements in synchrony with others has been linked with release of endorphins, a peptide implicated in the social bonding experienced during group musical activities, potentially contributing to psychological health benefits.
- Heart rate zones (60-80% maximum heart rate)Cardiovascular training responseproposed
Rhythmic pattern of plaza dancing may help maintain appropriate heart rate zones, theoretically ensuring energy consumption while avoiding excessive stress responses (speculative, no objective intensity monitoring data)
- Hippocampal volumeHippocampal neuroplasticityproposed
Dance-based interventions counteracted hippocampal atrophy and increased right and total hippocampal volume, associated with memory improvements; singing did not show this effect, possibly due to lack of aerobic exercise
- Lipoprotein lipase activity and hepatic lipid synthesisLipoprotein metabolismproposed
Dance exercise may affect lipoprotein metabolism, hypothetically regulating lipoprotein lipase activity and potentially affecting hepatic lipid synthesis, reducing arterial wall lipid deposition (speculative, not measured)
- Lower-extremity physical performance (SPPB) and flexibility (Sit and Reach Test)Neuromuscular / physical functionproposed
Dance incorporates rotations, jumps, and flexion-extension movements of different body parts, providing a more comprehensive workout than repetitive walking training and improving coordination, balance, and overall physical function.
- Oxidative stress regulationAntioxidant systemproposed
Regular aerobic exercise may theoretically regulate the antioxidant system, reducing oxidative stress responses and potentially improving vascular function (speculative, no oxidative stress markers measured)
- Social engagement, enjoyment, confidence, self-awareness, reduced isolation and lonelinessPsychosocialproposed
Qualitative themes (psychosocial, physical, cognitive wellbeing): group dance provides opportunities for social engagement and physical movement for older adults living alone, reducing feelings of social isolation and loneliness, increasing sense of community, and building confidence, body control, and self-awareness.
- depressive symptomsmultimodal biopsychosocial stimulationproposed
Dance combines aerobic physical exertion, continuous cognitive stimulation (memorizing steps, rhythm adaptation, spatial coordination), and rich social interaction, which the authors propose underlies its antidepressant efficacy.
- effect of self-judgment on depression changePsychological - self-esteem as moderatorproposed
Self-esteem at Time 2 moderated the effect of self-judgment on depression change (β=-0.603, p=.003): when self-esteem was high, self-judgment was not associated with depression change; when low, higher self-judgment was associated with a smaller decrease in depression.
- emotional regulation, self-efficacy, social connectednessAffective-social pathwayproposed
Music-movement synchronization, group interaction, and positive body-image reshaping may reduce anxiety and depression, enhance self-efficacy and social support, lowering pre-sleep cognitive-emotional load and improving subjective sleep quality.
- neurotransmitter release, HPA axis, inflammatory activity, circadian rhythmPhysiological-circadian pathwayproposed
Moderate aerobic loading may promote neurotransmitter release, regulate HPA-axis and inflammatory activity, and act as a social zeitgeber to recalibrate circadian rhythms, improving sleep architecture over longer time scales (requires sufficient frequency and duration).
- perceived behavioral control and bodily trustBehavioral control (closed-loop feedback)proposed
Dance training constitutes a feedback-dependent closed-loop system (perception-comparison-adjustment) that may help rebuild perceived control over bodily rhythms, reducing anticipatory pre-sleep anxiety and improving subjective sleep experience.
- psychological well-being and depressive symptomssocial participationproposed
Social participation partially mediated the effects of square dance on well-being (indirect effect=2.92, 95% CI≠0) and depressive symptoms (indirect effect=−2.82, 95% CI≠0), accounting for a substantial proportion of the total effect.
- social physique anxietyPsychosocial — social bonding and self-efficacyproposed
Dance is suggested to reduce SPA by improving body confidence and reducing negative evaluation from others; attributed to social bonding during group sessions, redirection of attention from body image to movement, and mastery of dance skills enhancing self-efficacy.
- subjective well-being (life satisfaction, positive affect)psychomotor engagement (motor, emotional-affective, cognitive dimensions)proposed
The intervention targeted body awareness, spatial/temporal awareness, movement dynamics, communication and interrelationships, and emotional expression/regulation through bodily experience; proposed to support life satisfaction and positive affect.
- synaptic reorganization and neural network remodelingNeuroplasticityproposed
Long-term interventions (≥8 weeks) may induce more stable synaptic reorganization and neural network remodeling, whereas short-term interventions engage rapid neuroplasticity mechanisms such as increased BDNF expression.
- vastus lateralis skeletal muscle SmO2Muscle oxygenationproposed
8-week dance program did not significantly alter muscle oxygenation pattern during SPPB; muscle oxygenation decreased during gait speed and chair stand tests and remained low up to 13 min post-exercise, suggesting the biomarker is sensitive to functional test demands.
- working memory accuracy (executive function)neuroplasticity / neural circuitryproposed
Dance combines rhythmic movement, motor coordination, and sustained attention, engaging sensory, motor, and cognitive systems simultaneously; proposed to promote neuroplastic changes through complex motor sequencing, social/emotional engagement, and continuous cognitive monitoring of posture, balance, and spatial awareness.
How to start
Typical protocol
82 protocolsEstimatedAcross every study of this practice, whatever the variation.
60 min · 2.5×/week
- Course
- 12 weeks
- Per week
- 146 min
- Rounds
- 2
- Intensity
- Mixed
- Format
- Group
- Supervision
- Instructor-led
Courses and single sessions · 70 repeated-course and 6 single-session protocols
79% of the corpus contributed
Community experience
Based on 131 public posts from Reddit, Bluesky, Hacker News, and YouTube.
What people report it did
11 outcomes mentioned across 131 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits9
- Mood Improvement32 mentions
- Physical Function14 mentions
- Anxiety Reduction9 mentions
- Social Function Improvement7 mentions
- Physical Energy Increase7 mentions
- Flexibility Improvement6 mentions
- Present Moment Awareness6 mentionsnot studied
- Physical Endurance Increase5 mentions
- Physical Strength Increase5 mentions
Reported side effects2
- Dizzinessnot studied
- Muscle Crampsnot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often5 mentions
Intensity2 mentions
Where4 mentions
Session lengthas written
How long they've practisedas written
References
137 screened · 102 analysed · 104 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- The effectiveness of dance interventions on sleep quality: a systematic review and meta-analysis.Front Public Health2026Meta-analysisAn=711
- Different arts-based interventions for depression and anxiety in college students: a network meta-analysis of rigorous randomized controlled trials.BMC Psychol2026Meta-analysisAn=2654
- Optimal dose and type of exercise improve the overall balance in adults with Parkinson's disease: a systematic review and Bayesian network meta-analysis.Neurol Sci2025Meta-analysisAn=3747
- Systematic Review and Meta-Analysis of the Effects of Dance on Cognition and Depression in Healthy Older Adults.Med Sci Sports Exerc2025Meta-analysisAn=1174
- Effects of dance intervention on health-related outcomes in patients with depression in Mainland China: A network meta-analysis.Complement Ther Med2025Meta-analysisA
- Neurologic dance training (NDT) as supportive care for the physical symptoms of cancer: a systematic review and meta-analysis.Cancer Surviv Res Care2025Meta-analysisA
- The effects of dance interventions on physical function and quality of life among middle-aged and older adults: A systematic review.PLoS One2024Systematic reviewAn=1259
- Effects of dance movement therapy and other dance-related interventions on depressive symptoms: a meta-analysis of evidence in the past decade.Eur Arch Psychiatry Clin Neurosci2026Meta-analysisBn=1375
- Dance versus other exercise modalities in mild cognitive impairment and dementia: comparative efficacy from a systematic review and bayesian network meta-analysis.Front Physiol2026Meta-analysisBn=13773
- Dance Interventions Improve Quality of Life and Related Psychological Factors Among Breast Cancer Survivors: A Systematic Review and Meta-Analysis.Psych J2026Meta-analysisBn=686