All the health benefits of a 10-minute dance session

Telegraph

09-05-2025

Half an hour into a street dance class at Pineapple Dance Studios, my heart's pumping, I'm high on endorphins and close to imagining I'm moving like Jennifer Lopez – until a glimpse in the mirror proves otherwise.
In fact, even when I'm not getting the choreography wrong, the shapes I'm throwing are more 'ungainly giraffe' than 'celebrity music video'. But at this moment, I don't care: it's the most fun I've had in an exercise class for years.
New research suggests that dancing, especially with other people, is an excellent way to reduce stress, strengthen resilience and improve overall wellbeing. The study revealed that movement, music and social connection 'can have profound effects on our mental health,' says Dr Jonathan Skinner, the co-author of the study.
Another study by the University of Oxford suggested these effects can be felt in as little as 10 minutes.
Physically, it is highly beneficial, too, including improving strength and flexibility, reducing the risk of stroke, heart attack and breast and colon cancer, lowering the risk of dementia and even boosting memory.
Here, we explain the best types of dancing to try for different health benefits, and Emily Stephenson, a dance instructor who teaches at Pineapple Dance Studios, demonstrates key moves you can try.
For good heart health: Street dance
One of the highest-intensity types of dancing, incorporating jumps, spins and quick footwork, street style is ideal for raising the heart rate.
'The movements are strong in street dance and it's energetic, which is great for getting the blood pumping,' says Stephenson, whose dance-based workout programme is called The Dancer Body. 'It's fun, too – it doesn't feel gruelling, like running on a treadmill can.'
For me, this is by far the toughest style: as I try to master the footwork, keep up with the fast pace of the music and, just when I think I've got it, switch to a new series of moves, I'm scrambling. I'm also quickly out of breath and sweating profusely – not to mention certain I look ridiculous. But it's also exhilarating, and where I usually find the time drags during exercise classes, concentrating so hard takes my mind off clock-watching and it flies by.
If you're older or less agile, a less vigorous style of dance such as ballroom will also boost heart health and reduce the risk of heart disease and stroke.
One Australian study, which examined data from 48,000 British people, found that those who engaged in weekly moderate intensity dancing had a 46 per cent lower risk of death from cardiovascular disease compared with those who rarely or never danced.
'I work with people of all ages, and anybody can get cardiovascular benefits from dancing,' says Stephenson.
For better brain health: Jazz
In a 2003 study, researchers at the Albert Einstein College of Medicine in the US discovered that dance can have an extraordinary impact on brain health. The study looked at the effects of 11 different types of physical activity, including cycling, golf, swimming and tennis, but found that only one, dance, lowered participants' risk of dementia – by a massive 76 per cent.
This is because dancing can increase the brain's hippocampus, an area which plays an important role in learning, memory and co-ordination.
In a 2017 German study, volunteers in their 60s were asked to take up dancing once a week for 18 months, or do a more traditional workout. After 18 months, brain scans revealed the increase in the dancers' hippocampus was more pronounced.
'Participating in a dance class presents cognitive challenges, as the brain has to adapt to changing moves,' explains Alice Marshall, senior lecturer in dance at the University of Derby. 'This approach differs from repetitive exercises and induces brain plasticity.'
Scientists also believe the social interaction involved in a group class protects brain health.
With its intricate choreography, and varied movements and rhythms, jazz is an ideal way to boost memory.
When I try to nail a routine of kicks and expressive arm movements to fast music, it certainly tests my concentration skills; I have to focus hard to keep up, but it's fun to try something new and doesn't feel too physically arduous.
For weight loss: Dance aerobics
Back in the Nineties, dance aerobics classes were everywhere, incorporating moves from a host of different dance styles and setting them to high-energy music.
Today, classes using weights have taken over in popularity. But if you've been missing grapevines, it may be time to dust off your shiny leotard because when it comes to calorie-burning workouts, very little beats this one.
When I try a class, all the jumping, squatting, knee-lifting and bouncing is exhausting, but the booming retro pop music carries me through, along with the nostalgia – and the knowledge I'm burning around 250 calories in 30 minutes.
Afterwards, though, I feel energised and considerably less stressed, which continues through the next day, despite me having several deadlines to meet.
'It doesn't matter if you get the steps wrong, and you don't need to be super-fit, the idea is just to keep moving as much as possible and enjoy it,' says Stephenson.
In another study published last year, researchers at Hunan University in China found that dancing regularly for at least three months significantly lowered BMI and fat and reduced waist circumference in obese participants.
Perhaps unsurprisingly, they also showed that more up-tempo dances, including hip hop, jazz and aerobics-style, led to greater fat loss compared to more traditional types such as ballet and ballroom.
For stronger bones: Salsa
I've never tried salsa before and trying it now is a daunting prospect. All the sensual hip swaying, shoulder shimmies and expressive arm movements are a challenge for the poorly co-ordinated, but I gamely give it a go.
I feel self-conscious, but salsa, which has its roots in Cuba and encompasses many different Latin styles, has been proven to have many health benefits, including for bone health.
'The impact from all the jumping, stepping, shifting weight and changes of direction are great for bone density, which is particularly important for women in midlife and beyond,' says Stephenson.
One study showed that in older women with osteoporosis, a year-long programme of salsa dancing caused a significant improvement in lumbar bone density in the lower back. As a result, it is often used as a treatment for sufferers.
One German study found that balance and co-ordination, which are vital as we age to prevent falls and fractures, were improved by salsa. The research showed age-related deficits in static and dynamic postural control – measured by standing on one leg on a balance platform and walking on a narrow walkway, respectively – were lessened by the dancing.
Salsa can also help keep joints lubricated, which can help to lower the chances of arthritis developing.
For flexibility and posture: Ballet
A wealth of research has shown the numerous benefits of ballet, and its fluid, controlled stretches and extended movements are an ideal way to improve flexibility, in particular. 'As we age, flexibility grows increasingly important to maintain mobility and prevent injury,' says Stephenson.
According to the British Pain Society, more than half of people experience back pain at some point in their adult life, and one of the chief culprits is bad posture. 'Ballet focusses on opening the shoulders, lifting the chin, strengthening the core and aligning the body, which can really improve posture,' she says.
Like many little girls, I once lived and breathed ballet, taking classes from the age of three until my teenage years. Now, although I remember many of the movements and poses, even basic plies (bends from the knees) feel tough on my joints, while attempting to balance on one leg immediately makes me wobble precariously.
As I extend my arms and legs to try to hit graceful positions, it makes me realise how little I stretch in my day-to-day life, and how much more I should. I've never liked yoga, but ballet makes me feel poised and elegant – even if I don't look it.