Mental and physical benefits
In Australia and New Zealand alone, there are thousands of drop-in dance classes where beginners – even those of us hiding out in the back row – can casually try a style that they’re keen on, without committing to one million lessons. And the best bit? They are so good for you! With physical activity associated with higher levels of cardiovascular health, fitness in general obviously has huge health benefits, but it’s the proven mental and social aspects of dance that give it such a huge tick of approval from the experts.
Make new friends
We’re not just talking about feeling an improved level of happiness, either. Those who spend time moving to music have reported an increased strength in long-term memory ability and higher levels of social satisfaction.
“Not only does it get you moving, but it often takes place in a social environment that can help to reduce isolation and build up a sense of community,” explains Katrina Rank, Ausdance Victoria’s (ausdancevic.org.au) director of education and lifelong learning. “It’s a great way to meet new people who share similar interests, too!” adds the school’s general manager, Clare McKenzie.
And with a recent study by the European Journal Of Sport Science linking mini dance sessions to positive changes in mood, high energy, and lower stress levels, rhythmic movement has become just as much of a mental exercise as a physical one. Even if it’s just you and Beyonce busting out in the bedroom, science wants you to get your groove on.
5 reasons why dance is good for you
1. Regularly learning new dance routines has been shown to be linked with a 76 per cent reduction in dementia risk.
2. People over 40 who dance may almost halve their risk of developing cardiovascular disease.
3. Aerobic dance training has been shown to be just as effective as losing weight as cycling and jogging.
4. A dance class may lift your mood more than a gym sesh or listening to upbeat music.
5. Regular booty-shaking may help prevent bone problems like arthritis.
Find your dance style
When it comes to dance, hunting down a style that suits you can be one of the hardest bits about committing to a long-term class. Hip-hop, ballet, salsa or modern – in other words: easy-going, disciplined or relaxed? We’ve popped together a mini rundown of exactly what to expect at each class, so you can dance with confidence and nail the first class.
1. Best for working up a sweat: Zumba
What is it? If you’ve ever joined a Zumba class, you know the high-cardio, Latin-inspired workout that engages your hips, stomach, and core. These routines feel more like a fun night out than a traditional fitness class. Zumba combines energetic dance moves with a lively atmosphere, making it an enjoyable way to burn calories and improve cardiovascular health.
Where? You can typically find Zumba classes at your local gym, with group sessions scheduled regularly throughout the week. If you can't make it to a class, a DVD or online streaming option at home is a great alternative.
You’ll need: Activewear, water, and a towel.
2. Best for stress relief: Clubbercise
What is it? If you’re a human who listens to music, chances are you’ve done some of these moves before. Clubbercise fuses easy-to-follow dance and strengthening steps with the visual elements of an old-school rave – think flashing LED glow sticks, disco lights, and total darkness. Benefits include building strength, de-stressing and indulging in a killer soundtrack.
Where? Gyms, fitness studios, and real-life nightclubs. Hit up clubbercise.com/australia for local pop-ups.
You’ll need: Reusable glow sticks, activewear, ready-to-party vibes, and your best daggy dance moves.
3. Best for socialising: Salsa
What is it? Fast beats, Latin-inspired moves, and aerobic-based routines make learning to salsa the ultimate confidence booster for rhythm lovers. Although partner-based, many dance schools encourage you to come alone and switch partners throughout the class. Be prepared for a lot of step-learning, but remember that mental stimulation is excellent for strengthening long-term memory.
Where? Private dance studios and community centres.
You’ll need: Knee-length skirt, dress or tight pants, medium-heeled shoes with ankle straps.
4. Best for boosting your mood: Jazzercise
What is it? The reinvention of iconic ’80s jazzercise means less leg warmers, lycra and leotards, and more pulse-pounding and beat-bumping. Cardio, strength, Pilates, hip-hop, yoga, and kickboxing are married together for the ultimate dance party workout minus the hangover the next day.
Where? jazzercise.com.au, as studios are popping up all over the place.
You’ll need: Loads of water, activewear, and all the energy.
5. Best for newbies: NLNL (No Lights, No Lycra)
What is it? No Lights, No Lycra (NLNL) classes offer a party-like atmosphere where you can dance freely in the dark. This unique setup allows you to let loose and dance without any inhibitions, making it less intimidating. You can crump, twerk, and groove like no one is watching! The best part? The classes are unstructured and relaxed, so there are no tricky steps to learn.
Where? Visit nolightsnolycra.com for a list of registered venues. Classes are typically held in large, dark spaces like town halls, school halls, and community centres.
You’ll need: Yourself – yep, that’s literally it.
6. Best for strength: Barre
What is it? If the thought of taking a ballet class brings back memories of tight buns and strict teachers from your childhood, but you secretly want to perfect a pirouette again, try a barre class. These classes use ballet-inspired postures and equipment, focusing on combining isometric strength training (holding still) with high reps of small-range movements. Handheld weights and resistance bands add an extra challenge!
Where? Private studios and some gyms.
You’ll need: Tights, extra-grip socks, hand-held weights, and a gym mat.
7. Best for laughs: Tap dancing
What is it? You don’t have to be a kid to enjoy putting on some noisy shoes and tapping to old-timey piano tunes. Adult tap classes are a fantastic way to reminisce about something you used to enjoy, especially if you bring along some old friends for a trip down memory lane! You'll learn timing, rhythm, and a strong sense of beat. But if you can walk, shuffle, and laugh a lot, you’ve pretty much got it covered.
Where? Private dance studios, specialised tap dance schools, and community centres.
You’ll need: Comfy loose clothing, your old tap shoes and a supportive sports bra.