Not only is dancing good for the mind and soul, but it’s incredibly good for your physical health! 

In celebration of International Dance Day (29 April), replace your boring cardio routine with some dance moves and lift not only your heart rate, but your spirits too. Whether it’s on the dance floor or in your living room, most of us know the joy that dancing can bring. But beyond the fun and entertainment, it’s also a serious form of exercise that offers great benefits.  

What the research says

Whether it’s free-form dancing or structured routines, research shows that dance is not only a great form of cardio but comparable to (and in some cases better than) traditional exercise. 

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A 2024 study by Aston McCullough, reported in the PLOS One journal, found that free-form dancing places participants in the ‘moderate to vigorous’ exercise category, providing you with a cardio workout similar to brisk walking, jogging or cycling. A review published by the US National Institutes of Health found that weekly dance sessions over six weeks or more improve cardiovascular fitness just as effectively as other forms of structured exercise. In some areas, like BMI (body mass index) reduction, dance outperforms conventional workouts. In addition to heart health, dance offers a full-body workout that engages multiple muscle groups at once. Moves that involve twisting, jumping and shifting your weight build strength and endurance and improve balance, coordination and agility. Plus, unlike regular gym routines, dance keeps your body guessing and your mind engaged, making it easier to stay motivated and consistent while keeping the vibes up.  

The mind-body connection

What makes dance unique is its multi-dimensional approach to fitness. Unlike repetitive gym routines, dance challenges your heart, muscles, coordination, memory and brain function simultaneously. Learning steps, remembering sequences and moving in time with music creates a full-body workout while engaging cognitive skills, making it a true mind-body exercise. 

Victoria Angel, a Cape Town-based movement psychotherapist, states that dance is “one of the few forms of movement that speaks to the whole person – body, mind, soul and emotion”.  

She says that while dance absolutely strengthens muscles and cardiovascular health, the deeper impact lies in how it can restore your relationship with your inner self, support your emotional well-being and regulate your nervous system. 

She says that while dance absolutely strengthens muscles and cardiovascular health, the deeper impact lies in how it can restore your relationship with your inner self, support your emotional well-being and regulate your nervous system. “From a psychological perspective, movement offers a direct pathway into the nervous system. It helps regulate stress responses, release tension held in the body and re-establish a sense of safety in the body,” Victoria explains. “When we move with awareness, we are not just exercising – we are listening. The body becomes a place we return to, rather than override, and this alone has profound implications for emotional well-being.”  

How to add dance to your routine

While you may be tempted to fit dance into your routine like a regular gym day, the pressure truly is not as intense. “The key is intention rather than intensity. Dance does not need to be performance-based or structured to be beneficial,” says Victoria. To start with, she advises that you focus on presence, not perfection; let go of what you think dance should look like and start off small. “Even a few minutes of mindful dance movement a few times a week can produce meaningful changes.” 

So whether you’re dancing at home or joining a dance class group in a structured setting, find your own rhythm and embrace the joy of movement. Let the music guide you, feel every beat, and simply enjoy yourself and all the benefits that dancing has to offer.   

Places to explore dance fitness

Five 6 seven 8 Dance Studio (Ferndale, Randburg)

This dance school offers a variety of classes, including Zumba-style sessions, where cardio feels more like a party than a workout.  

The Art of Movement (Emmarentia, Joburg)

Blends expressive dance with fitness-focused movement, improving endurance and cardio feels more like a party than a workout.  

Jamfox Dance Studio (Menlyn, Pretoria)

From hip-hop and contemporary to jazz and K-Pop, Jamfox has something for every fitness level.  

The Hub Dance Studio (Woodstock, Cape Town)

Dance to the beats of amapiano, hip-hop and jazz funk.  

Freedom Dance Studio/FITPOD (Umhlanga, Durban)

A welcoming space offering an easy-to-follow ‘open commercial’ dance style.  

Many dance studios also offer live-stream classes for you to follow in the comfort of your own home, or you can subscribe to dance fitness YouTubers (like The Fitness Marshall). 

Words: Tamia Retief 
Photography: Gallo/Getty Images

Also read: TikTok dance routines that rocked the world