5 Ways to Dance for Exercise

Ever had someone try to convince you that a certain activity is the “ideal” form of exercise….and then when you tried it, you said “ick” to that ideal? That’s what happened to me in high school dance class. 

My high school gym teacher loved to dance, pirouetting in her enthusiasm to teach us the different styles throughout the year. My girlfriends were thrilled. Having already been bounced from Ballet for Beginners in first grade (I refused to hop like a bunny in the recital), I tried to hide in the back row. That game plan failed...and so did I. 

Highlights of my high school dance exercise experience:

• I tripped over another student’s foot and broke her toe in jazz.
• In modern dance, I spent more time pulling down my leotard than actually moving. 
• Square dance won my unofficial award for Most Miserable Experience, with the teacher giving me an F for that segment. (I passed the class only because I wrote a 200-page extra credit report on the history of dance.)

Yet somehow, this “I Know I Can’t Dance” anti-exerciser turned into a dance exercise believer and even a preacher. Not sure it’s for you? Get ready to hum “Shuffle Off To Buffalo” as you discover the many benefits of five different forms of dance. 

So You Think You Can’t Dance? 

Perhaps, like me, you have nasty memories of enforced dance classes when you were young. Maybe you feel self-conscious in a leotard, or think that you lack coordination or rhythm. Or maybe you're afraid to shake it in public?

I qualified as a dance detester for all of the above reasons. But when I gained the infamous “freshman 15” in college (and kept right on gaining weight through graduation), a friend persuaded me to try a dance aerobics class to help shed the extra pounds. Dance aerobics helped me realize that maybe, just maybe, I actually could dance. But even better, that experiment led to other classes where I developed a true love of dance as exercise.

Wave your jazz hands high for five types of dance that may improve your balance, boost your flexibility, ease muscle stiffness, enhance coordination, and (most important of all) add joy to our lives!

Line Dance as Exercise

When friends announced they were going to line dance classes, I thought I’d just watch. But I couldn’t resist the catchy music and fun that all the dancers were having. 

Benefits: The simple steps in line dance make it a fun choice for beginners. You don’t need a partner, because the dances are performed in rows or, just like the name implies, lines. And it’s hard to resist a form of dance with names like the Cha Cha Slide or the Boot Scootin’ Boogie. 

Line dancing teaches us how to listen to music, follow the beat, and move with others. Bonus: group dance may also ease depression. Find some local options by reaching out to groups or calling local honky-tonks if you have one nearby. (Contra dance groups often know where the good line-dancing hotspots are.)

Tap Dance as Exercise

I confess: I grew up watching Shirley Temple movies with my grandmother. My similarity to Shirley began and ended with curly hair. But when I was looking through an adult education schedule one summer, the listing for “Beginning Tap for Adults” made me nostalgic enough to try it. 

Benefits: Tap dance may help boost our memory while increasing our sense of rhythm. We can increase our flexibility while strengthening our muscles. And let's not dismiss the sheer joy of tappity-tapping an hour away.

No partners are needed for tap dance. And because it just takes a pair of tap shoes, you can even use this dance form for exercising on vacation—though maybe not in a hotel room. It's fun to try new classes on a drop-in basis. Just look up your town plus tap classes and you can bring home some new tips and tricks instead of souvenirs, too. 

Zumba Dance as Exercise

Inspired by Latin dance, Zumba has become a popular class at health clubs and adult education schools. I took Zumba through my local YMCA and enjoyed the mixture of dance moves set to lively music. 

 Benefits: This aerobic activity may ease stress while increasing vitality. And it's a solid way to raise the heart rate and get real cardio in. There's no slow in the Zumba class! The weight-bearing exercises in Zumba also strengthen bones. In addition, dancing as part of a group can help build connections, which in turn may boost our immune system. 

With its waist-trimming motions and hip swivels, Zumba strengthens the core, too. Huge bonus: This form of dance burns an average of 369 calories per class, more than power yoga, step aerobics, or cardio kickboxing. 

Square Dance as Exercise

After flunking the square dance segment in high school, I had vowed never to set foot on a square dance floor. But when a friend signed both of us up for square dance and even promised to lend me one of those fabulously colored outfits with ruffles and bows, I couldn’t resist. 

Was I slow to learn the steps? Well, yes. Did I have much more fun than I anticipated? Yes again! 

Benefits: Square dancing offers a do-si-do dosage of mental and physical exercise. We may minimize our risk of memory loss by learning the calls. The moves in square dance may also help with our balance and coordination, two valuable assets as we age. And if square dancing isn't offered in your area, many who like square dancing find contra dance a good match, too.

Ballet as Exercise

When my Zumba dance teacher announced that she was offering adult ballet classes, I was hesitant. I never forgot those memories of being told to hop like a bunny in beginner ballet. Embarassing.

However, the instructor promised that I wouldn’t have to wear a bunny costume. So I slipped on a pair of ballet slippers and discovered the beauty of ballet. 

Benefits: Performing ballet moves, such as plies, may ease stiff muscles while strengthening the core. Ballet also improves our flexibility and coordination. And it's just plain beautiful.

Once we learn the basic ballet moves and positions, this form of dance can be done as part of our regular workouts. The stretching movements required in ballet may also reduce soreness after exercising. 

Ready to Dance?

Considering tapping or electric-sliding? Here are a few general tips on dancing for exercise:

• Look for a class designed for beginners, especially if you have not been exercising or have never taken a dance class. 
• Check out your local adult education school, health club, community center, and dance schools for options. 
• Focus on learning one type of dance at a time. 
• But aim to build a repertoire so you can rotate through different classes regularly to increase the fun and avoid boredom.

We’ve all heard the advice to exercise regularly. By choosing dance, we can add variety to our lives while strengthening our hearts and bones, improving our coordination and balance, and enhancing our flexibility. 

It’s worth taking the time to choose the right form of dance for you, including talking with the instructor about any physical limitations you may have. As with all changes in your exercise routine, check with your healthcare provider before taking a class.

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