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How Dancing Helps Your Mental Health

Barbara is a writer and speaker who is passionate about mental health, overall wellness, and women's issues.

aerobic dancing can reduce stress and anxiety essay

Edwin Tan / Getty Images

How Dancing Benefits Mental Health

How different types of dancing affect mental health, dance therapy, how to get started.

Dancing is fun and can be a great way to celebrate, but evidence also suggests it can be a powerful tool for boosting mental health and well-being. Researchers have found that dancing can improve mood, combat depression, boost brain function, foster happiness, and even improve relationships. It can also improve psychological coping and overall well-being.

Whether you prefer solo dancing or being involved in a more formalized and choreographed program, dancing offers obvious plusses to your physical health. You’re not only rhythmically moving your body and expressing feelings. You’re burning calories and getting a workout for sure.

But this creative, fun physical activity also boosts your brain functioning. You’re taking a break from work, family, and everyday stressors. You’re turning off the incessant worry and negative self-talk. Lastly, you don’t have time to ruminate while you dance.

At a Glance

Some people prefer to dance on their own to their favorite songs on Spotify or on the radio. Others want to learn ballroom dancing or hip-hop. Or take a tango class at their local community center. Whatever you choose, dancing can help you stay physically and mentally healthy. The benefits to your mental health from dancing might not be so readily apparent, but they are many and profound.

People often find dancing fun, exciting, and uplifting, but there are also other vital physical and mental health benefits to moving your body along to music. If you're looking for a reason to sign up for a community dance class or start dancing on your own while you listen to music at home, the following are some great benefits you might enjoy.

Mental Health Benefits of Dance

Some ways that dancing might improve your mental health include the following:

Keeps mind sharp
Improves self-esteem
Involves social skills
Increase endorphins
Easy to bond with others
Improves your mood
Reduces loneliness
Decreases anxiety and depression
Decreases rumination
Helps memory
May prevent dementia
Raises pain threshold
Reduces pain perception

Physical Health Benefits of Dance

Dancing can boost overall physical fitness in a variety of ways, including the following:

Improves muscle tone
Increases muscle strength
Raises heart rate
Improves lungs
Increases circulation
Lowers risk of cardiovascular disease
Boosts aerobic fitness
Improves posture
Makes stronger bones
Reduces risk of osteoporosis
Helps weight management
Improves flexibility
Better coordination and agility
Increased endurance

Research has shown that different forms of dance can have a variety of mental health benefits. Types of dance you might want to explore include free-flowing dance, choreographed dance, and synchronized dance.

Free-Flowing Dance

According to a UCLA Health study published in the August 2021 issue of Complementary Therapies in Clinical Practice , conscious, free-flowing dance produced positive mental health benefits among participants. It was based on a survey of 1,000 dancers across the world who had depression , anxiety , or a history of trauma .

A huge majority—98%—of all dancers said the practice improved their mood. Many also reported that conscious dance gave them more confidence and compassion .

Prabha Siddarth, PhD, research statistician at the Jane and Terry Semel Institute for Neuroscience and Human Behavior at UCLA and senior author on the study noted how participants felt in the flow or in the zone by performing this self-led dance.

Choreographed Dance

In another study published in Frontiers in Aging Neuroscience , researchers compared the effects of walking, stretching, and dancing on the wiring and gray matter of the aging brain . Dancing had the most notable positive effect.

After recruiting volunteers in their 60s and 70s with healthy brains that didn’t show signs of cognitive impairment, researchers randomly placed them in three groups:

One group walked
Another stretched and did balance training
The last group learned country dancing where the choreography of the dancing became progressively more challenging over time

They all did the assigned activity for one hour a day, three times a week. After a period of six months, the volunteers’ brains were re-scanned and compared to when they had begun their regimens.

The researchers found only one group showed an improvement—the country dancers. The participants who learned country dancing now had denser white matter in the part of the brain that processed memory . White matter usually breaks down as a person ages, which may contribute to cognitive decline.

Such results suggest that dancing protects the brain from aging-induced neurodegeneration. This means that dancing is not only an aerobic activity good for your physical health; it helps your brain!

Country dancing, ballroom dancing, tango, salsa, and waltz are all done with others. When you participate in these dances, you’re involved in a beneficial social activity as well. You are also cognitively stimulating your brain as you learn the steps to the dances. Dancing therefore might be one of the best physical activities you can choose for brain health .

Synchronized Dance

Another study found that synchronized dancing with others enabled people to feel closer to each other and fostered friendship . It also raised pain tolerance.

When you synchronize with the people next to you in a Zumba class or a flash mob, you’re doing a form of collective dancing to music. This is great for feelings of closeness with others.

In the research study, when participants danced, happy chemicals called endorphins were released. Endorphins are integral in the human bonding processes. Thus, they—and we—feel closer to others we are dancing with.

In this particular study, researchers wanted to see the effect of endorphins on pain. Pain was measured by the steady inflation of a blood pressure cuff on the subjects’ non-dominant arms. Study participants were asked to indicate when the pressure became uncomfortable while they danced.

The results of the research showed that those moving most energetically and in synchrony bonded with others, and also had a higher pain threshold.

Some people opt for dance or movement therapy . It’s defined by the American Dance Therapy Association (ADTA) as the "psychotherapeutic use of movement to promote emotional, social, cognitive, and physical integration of the individual," for the purpose of improving health and well-being.

A research study was conducted on the effects of movement and dance on health-related psychological outcomes. Its findings were promising. The benefits of movement and dance included increased quality of life and interpersonal skills while at the same time lowering depression and anxiety.

If you hadn’t considered dance yet, think again about incorporating dance into your physical and mental health programs.

If you are interested in trying dancing for mental health, here are a few strategies that can help you get started:

Try Dancing Alone at Home

A great place to start is to dance alone at home. Turn up some of your favorite upbeat songs and get moving. You might even try dancing around the house while you're doing housework.

Take a Dance Class

Consider signing up for a dance class, whether online or in person. You can look for dance classes in a variety of places, including:

Local dance studios
Community centers
Gyms and fitness centers
Local colleges and universities
Online groups and platforms

Try a Video Game

It can also be motivating to gamify your dance experience. Video games like Just Dance, Beat Saber, and Dance Dance Revolution can be a fun way to get moving.

Go Dancing With Friends

An evening out with friends at a local dance venue can also be a great way to benefit from dancing. It also brings the social benefits of spending time with people in your support network. Plus, it's fun!

For those who are older and worried about injury, as with most activities, work with a certified professional. This person will guide you on how to work with any physical limitation and help you prevent injury. Dance therapists should be fully credentialed and can offer you ways to improve your well-being with a step-by-step plan.

If you never considered dancing due to self-consciousness , you are far from alone. Many people fear that once they get up and move, they will look foolish and that all eyes will be upon them. The fact of the matter is most people are focused on their own dancing and having a good time. Practice with a friend or take lessons. Once you get on the dance floor, you might even find dancing to be a fun way to improve both your physical and mental well-being.

Laird KT, Vergeer I, Hennelly SE, Siddarth P. Conscious dance: Perceived benefits and psychological well-being of participants . Complementary Therapies in Clinical Practice . 2021;44:101440. doi:10.1016/j.ctcp.2021.101440

Tao D, Gao Y, Cole A, et al. The physiological and psychological benefits of dance and its effects on children and adolescents: A systematic review . Front Physiol . 2022;13:925958. doi:10.3389/fphys.2022.925958

Moratelli JA, Veras G, Lyra VB, Silveira JD, Colombo R, de Azevedo Guimarães AC. Evidence of the effects of dance interventions on adults mental health: A systematic review . J Dance Med Sci . 2023;27(4):183-193. doi:10.1177/1089313X231178095

Douka S, Zilidou VI, Lilou O, Manou V. Traditional dance improves the physical fitness and well-being of the elderly . Front Aging Neurosci . 2019;11:75. doi:10.3389/fnagi.2019.00075

Laird KT, Vergeer I, Hennelly SE, Siddarth P. Conscious dance: Perceived benefits and psychological well-being of participants . Complementary Therapies in Clinical Practice . 2021;44.

Burzynska AZ, Jiao Y, Knecht AM, et al. White matter integrity declined over 6-Months, but dance intervention improved integrity of the fornix of older adults . Front Aging Neurosci . 2017;9:59. doi:10.3389/fnagi.2017.00059

Tarr B, Launay J, Cohen E, Dunbar R. Synchrony and exertion during dance independently raise pain threshold and encourage social bonding . Biol Lett . 2015;11(10):20150767. doi:10.1098/rsbl.2015.0767

Koch SC, Riege RFF, Tisborn K, Biondo J, Martin L, Beelmann A. Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes . A Meta-Analysis Update. Front Psychol . 2019;10:1806. Published 2019 Aug 20. doi:10.3389/fpsyg.2019.01806

By Barbara Field Barbara is a writer and speaker who is passionate about mental health, overall wellness, and women's issues.

How dance and movement therapy can help mental health

Body movement in and of itself is known to have a multitude of benefits. Image: Unsplash

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Stay up to date:, mental health.

Body movement in and of itself is known to have a multitude of benefits.
These include reducing perceived stress, lowering inflammation in the body and even promoting brain health.
Dance and movement therapy has now been found to help treat anxiety and depression.

A few years ago, framed by the skyline of Detroit, a group of about 15 children resettled as refugees from the Middle East and Africa leapt and twirled around, waving blue, pink and white streamers through the air.

The captivating scene was powerfully symbolic. Each streamer held a negative thought, feeling or memory that the children had written down on the streamers. On cue and in unison, the children released their streamers into the air, then sat down nearby. Then they gathered up the fallen streamers, which carried their collective struggles and hardships, threw them in a trash can and waved goodbye.

The children were participating in a dance therapy activity as part of our team’s research program exploring body-based approaches to mental health treatment in people resettled as refugees.

In 2017, our lab – the Stress, Trauma and Anxiety Research Clinic – began piloting movement therapies to help address trauma in refugee families. We are learning that movement may not only provide a way to express oneself, but also offer a path toward healing and lifelong strategies for managing stress.

Dance and movement therapy offers a self-empowering mind-body approach to mental health treatment.

On average, every year about 60,000 children are resettled as refugees in Western nations. Now, the refugee crisis resulting from the U.S. withdrawal from Afghanistan is bringing renewed attention to their needs. The UN Refugee Agency estimates that 6 million Afghans have been displaced over the past 40 years, and a new wave of tens of thousands are now fleeing from Taliban rule.

I am a neuroscientist who specializes in understanding how trauma reshapes the nervous system of developing youth. I use this information to explore creative arts and movement-based therapies to treat stress and anxiety. The instinct to move the body in expressive ways is as old as humanity . But movement-based strategies such as dance therapy have only recently been given much attention in mental health treatment circles.

As a dancer myself, I always found the nonverbal emotional expression offered through movement to be incredibly therapeutic – especially when I was experiencing significant anxiety and depression in high school and college. Now, through my neuroscience research, I am joining a growing number of scholars working to bolster the evidence base supporting movement-based interventions.

Have you read?

Could dance and music be the key to passing science exams, these nigerian street kids are dancing their way to a better future, exercise makes you 50% more likely to have higher antibodies after a vaccine , one mind and body.

During the COVID-19 pandemic, the incidence of anxiety and depression doubled in youth . As a result, many people are searching for new ways to cope with and handle emotional turmoil.

On top of the pandemic, conflicts around the world , as well as climate change and natural disasters , have contributed to the growing global refugee crisis . This demands resources for resettlement, education and occupation, physical health and – importantly – mental health.

a chart showing the relationship of mental health and different types of exercise

Interventions that offer physical activity and creativity components at a time when children and people of all ages are likely to be sedentary and with reduced environmental enrichment can be beneficial during the pandemic and beyond. Creative arts and movement-based interventions may be well-suited to address not just the emotional but also the physical aspects of mental illness, such as pain and fatigue. These factors often contribute to the significant distress and dysfunction that drive individuals to seek care.

With outstretched arms, neuroscientist Lana Ruvolo Grasser performs a tension-and-release exercise with her study participants.

Why dance and movement therapy?

Body movement in and of itself is known to have a multitude of benefits – including reducing perceived stress , lowering inflammation in the body and even promoting brain health . In fact, researchers understand that the majority of our daily communication is nonverbal , and traumatic memories are encoded, or stored, in nonverbal parts of the brain . We also know that stress and trauma live in the body . So it makes sense that, through guided practices, movement can be leveraged to tell stories, embody and release emotions and help people “move” forward.

Dance and movement therapy sessions place an emphasis on fostering creativity and adaptability in order to help people develop greater cognitive flexibility , self-regulation and self-direction . This is especially important because research shows that early-life experiences and how children learn to cope with them can have a lasting impact on their health into adulthood.

According to the Child Mind Institute Children’s Mental Health Report , 80% of children with anxiety disorders are not receiving the treatment they require. This might be due to barriers such as clinician availability and cultural literacy, cost and accessibility, and stigma surrounding mental health conditions and treatment.

In this ice-breaker exercise, study participants created a dream catcher by tossing strings of yarn to one another, introducing themselves and then tossing the string to another child across the room.

We are finding that dance and movement therapy and other group behavioral health programs can help fill important gaps. For instance, these strategies can be used in combination with services people are already receiving. And they can provide an accessible and affordable option in school and community settings. Dance and movement therapy can also instill coping skills and relaxation techniques that, once learned, can last a lifetime.

One in four people will experience mental illness in their lives, costing the global economy an estimated $6 trillion by 2030.

Mental ill-health is the leading cause of disability and poor life outcomes in young people aged 10–24 years, contributing up to 45% of the overall burden of disease in this age-group. Yet globally, young people have the worst access to youth mental health care within the lifespan and across all the stages of illness (particularly during the early stages).

In response, the Forum has launched a global dialogue series to discuss the ideas, tools and architecture in which public and private stakeholders can build an ecosystem for health promotion and disease management on mental health.

One of the current key priorities is to support global efforts toward mental health outcomes - promoting key recommendations toward achieving the global targets on mental health, such as the WHO Knowledge-Action-Portal and the Countdown Global Mental Health

Read more about the work of our Platform for Shaping the Future of Health and Healthcare , and contact us to get involved.

But does it work?

Our research and that of others are showing that dance and movement therapy can build up children’s sense of self-worth , improve their ability to regulate their emotions and reactions and empower them to overcome obstacles .

Much like yoga and meditation, dance and movement therapy has, at the root of its practice, a focus on deep breathing through the diaphragm. This intentional breathing movement physically pushes on and activates the vagus nerve, which is a large nerve that coordinates a number of biological processes in the body . When I work with kids, I call this form of breathing and nerve activation their “superpower.” Whenever they need to calm down, they can take a deep breath, and by engaging their vagus nerve, they can bring their bodies to a more restful and less reactive state.

An analysis of 23 clinical research studies indicated that dance and movement therapy may be an effective and appropriate method for child, adult and elderly patients experiencing a wide array of symptoms – including psychiatric patients and those with developmental disorders. And for both healthy individuals and patients, the authors concluded that dance and movement therapy was most effective for reducing the severity of anxiety compared with other symptoms. Research from our team has also shown promise for the benefits of dance and movement therapy in reducing symptoms of post-traumatic stress disorder and anxiety in youth who resettle as refugees.

We have scaled up these programs and brought them into the virtual classroom for six schools throughout the metro Detroit region during the pandemic.

Perhaps the most promising evidence for dance and movement therapy isn’t, as the saying goes, what the eyes cannot see. In this case, it is what the eyes can see: children releasing their streamers, their negative emotions and memories, waving goodbye to them and looking ahead to a new day.

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World Economic Forum articles may be republished in accordance with the Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International Public License, and in accordance with our Terms of Use.

The views expressed in this article are those of the author alone and not the World Economic Forum.

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Stress Management Through Dance and Movement

Have you ever felt the invigorating rush of energy after dancing to your favorite tune? It’s not just in your head. The connection between dance, movement, and stress relief is backed by science—and it’s a tool anyone can use to help manage their stress levels. So let’s explore how the rhythmic beats of music and the physicality of dance can be a therapeutic outlet for releasing tension and managing stress.

The Science of Movement and Stress Relief

Dance and movement therapy operates on the premise that body and mind are interrelated. This concept is supported by countless studies that show physical activity, including dance, can improve mental health by reducing anxiety, depression, and stress levels. One particular study, known as “The Effects of Dance on Anxiety,” (Koch, Morlinghaus, and Fuchs, 2007) found that participants who engaged in dance movement therapy reported less anxiety and a more positive mood.

But what happens in your body when you dance that helps manage stress? Dancing increases the levels of neurotransmitters like endorphins and serotonin, which are often referred to as “feel-good” hormones. These biochemicals play a role in mood regulation and can create feelings of happiness and relaxation.

Finding Your Rhythm: How to Use Dance as a Stress Reliever

Choose a dance style that resonates with you.

There’s a wide variety of dance styles out there, from the energetic steps of salsa to the graceful moves of ballet. It doesn’t matter which style you choose, as long as you enjoy it. The emotional connection to the dance form is as important as the physical activity for stress relief.

Freestyle dancing can be liberating. Just put on some music and let your body move in any way it feels compelled.
Structured dance classes, like Zumba or hip-hop, can be helpful if you prefer a guided experience with set routines.
Slow dances or mindful movements, such as tai chi or qigong, incorporate stress relief practices akin to meditation.

Integrate Dance into Your Routine

Making dance a part of your daily or weekly routine can help you manage stress regularly. It doesn’t have to be long—sometimes just a few minutes of moving to a song you love can shift your mood and lower stress levels. Combatting stress is often about consistency rather than intensity.

Use Movement as a Form of Expression

Sometimes words can’t quite capture what you’re feeling. That’s where dance can step in as a powerful form of expression. Allow yourself to express emotions through your movements—it can be significantly therapeutic and stress-relieving.

Create the Right Atmosphere for Dance

Your environment can significantly impact your dance experience. Create a safe and comfortable space where you can move freely without judgment. This might be your living room with the curtains pulled for privacy or a local dance studio where you feel the community support.

Music Selection

Choose music that uplifts and invigorates you. Music has its own therapeutic properties; when combined with dance, it can be a powerful antidote to stress. Trust your instincts when it comes to which songs make you want to move—it’s a very personal choice.

Comfortable Attire

Wear clothing that allows for full range of movement and reflects the dance style you’ve chosen. Comfort is key—you’re more likely to let loose and enjoy yourself if you’re not constricted by your attire.

Emotional Benefits of Dance

Dance does more than just provide physical activity. It serves as a form of emotional release. When you dance, you may find that you’re not just shedding calories, but also the emotional weight that you’ve been carrying. It offers an escape, a momentary break from the cycle of chronic stress.

By moving your body, you’re also diverting your mind from stressors. It’s a form of mindfulness, encouraging you to be present in the moment which can greatly reduce feelings of anxiety.

Building a Sense of Community

Dance can often be a communal activity. Whether you join a class or dance with friends, you become a part of a community. This social aspect can help alleviate feelings of isolation that often accompany stress and depression.

Physical Advantages of Dancing for Stress

Physically, dance can reduce stress in several ways beyond the release of endorphins and serotonin:

Improving cardiovascular health
Enhancing muscle tone and strength
Boosting energy levels
Improving coordination and agility
Promoting better sleep

These physical improvements can, in turn, make you more resilient to stress.

Setting Realistic Goals

Consider setting small, achievable goals for your dance practice. These could be related to frequency (dancing twice a week), duration (dancing for 15 minutes a day), or learning something specific (mastering a new dance move). Achieving these goals can offer a sense of accomplishment, further combating stress.

More Than Just Exercise

It’s important to view dance not just as exercise, but as a holistic practice. It encompasses physicality, creativity, emotion, and often community, all of which can contribute to a comprehensive stress management strategy.

Mindfulness and Dance

Mindfulness, the practice of staying present and engaged with your current experience, can enhance the stress-relieving benefits of dance. While dancing, focus on your body’s movements and how they feel. Allow yourself to fully experience the music and the space around you. This presence can interrupt stress-inducing thought patterns and bring about peace and clarity.

Remember to Breathe

Conscious breathing is a cornerstone of stress management. When combined with dance, it can deepen the relaxation effects. Pay attention to your breath as you move—let it guide you and provide a rhythm to your movement.

Overcoming Barriers to Dance

Perhaps you feel self-conscious about dancing or doubtful about your abilities. Remember that dance for stress management is not about performance; it’s about personal expression and feeling good in your skin. Start in private, build confidence, and then, if you wish, find your way to a more public setting.

Finding Time to Dance

For many, the biggest challenge is finding the time to dance. It helps to integrate dance into activities you’re already doing. Dance while cleaning the house or while cooking dinner. It’s more about making the most of the moments you have than carving out large chunks of time.

Finishing Thoughts

In the whirlwind of life with its seemingly endless responsibilities and challenges, finding ways to manage stress is crucial. Dance offers an accessible, enjoyable, and holistic path towards a calmer state of mind and a healthier body. Through the integration of movement and rhythm, engaging with the present moment, and fostering a sense of connection and achievement, dance can be a transformative tool in your stress management arsenal. The beauty lies in its simplicity and the fact that it’s something inherently human—we’re all born with the ability to move to a beat. So, next time you’re feeling overwhelmed, remember that a dance break could be exactly what you need to reset and refresh.

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Judith Lynne Hanna, PhD (Columbia), is an affiliate research scientist in the Department of Anthropology at the University of Maryland, College Park, USA, and a consultant in the arts, education, health, public policy, and the United States Constitution’s First Amendment protection of speech, including dance. See www.judithhanna for publications on dance and the body, within performative contexts, in education, and in the community. As a dancer, anthropologist, and critic, she examines dance in its many manifestations and in diverse locations internationally. Her work has been published widely in thirteen countries and in several languages.

Published: 06 December 2017
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Dance can be seen as an evolutionary gift that supports self-protection and enables wellbeing. Since early history and across cultures, humans have turned to dance as a talisman to cope with stress. Through its cognitive direction, emotional impact, and physical energy, dance is a means to resist, reduce, and escape stress. Integrating brain, body, and self, dance can also be seen as a form of exercise that is communicative with its own languages. Dance–stress connections are played out on theatre stages, in the professional dance career, in amateur dance, and through therapeutic interventions. In this chapter, conceptualizations of dance, stress, relationships between them, and stress management are presented. Both stress and dance are multifaceted and involve potential, interpretation, and action. The chapter concludes that stress and dance are subjective and objective as well as positive and negative, and awareness of these possibilities can lead to actions for wellbeing.

Introduction

Unending horrific man-made and natural disasters as well as daily life lead almost all persons to complain of stress at some point in their lives. They call out for wellbeing—a feeling of satisfaction with one’s physical and psychological health, social relations, and work situation. Adults, students in school and extracurricular activities, and family members at home may find an answer to coping with stress in dancing and watching dance. Like a diamond with radiant facets, dance attracts our attention, usually feels good to do, and has the potential to meet our needs for stress relief and good health.

In this chapter I address the concepts of dance, stress, and wellbeing. Then I offer evidence of coping with stress through dance: personal and cultural experiences, physical exercise research, and the language component that makes dance a unique form of physical exercise. I refer to studies of marginalized groups that cope with stress through dance. On the basis of involvement in the dance world for more than half a century, and numerous reports, I describe both the positive and negative stressors in dance education, professional dance, and amateur dance. I note research that documents dance therapy programmes for diverse populations and problems that help people deal with stress.

I intend to address what gives dance the potential power to help individuals and groups resist, reduce, or escape from harmful stressors. I draw upon field, historical, clinical, and laboratory work. Research studies in neuroscience provide evidence for the predominance of the brain in mind and body. We have learned about the plasticity of the brain, and thus a life-long ability for humans to make new synaptic connections ( Ratey 2008 ), the basis of emotion and the links between body and feelings ( Damasio 2010 ), and the role of mirror neurons in the brains of dancer and viewer linked to empathy ( Bläsing et al. 2012 ; Calvo-Merino et al. 2010 ).

Human dancing emerges from an evolutionary process lasting millions of years. Across cultures, people do more than attend to motion as a tool for survival—to distinguish prey and predator, to select a mate, and to anticipate others’ actions and respond accordingly for cooperation or fighting as other animals. Humans dance—a form of multi-sensory movement that also communicates as well as being a means of coping with stress. In addition, dance shapes and sharpens body and brain ( Hanna 2015 ).

Dance, too, can be a stressor (especially for dancers, parents, choreographers, production staffers, dance critics, and others in the professional dance world). As is the case with all healing approaches, there may be counter-indications. What is a stressor for one person may not be for someone else. It all depends upon one’s views about the body and dance as well as one’s personality, culture, and social context. A person perceives and appraises an issue within a framework of beliefs, goals, personal resources, demands, constraints, and opportunities. Appraisal may be instantaneous or reflective (Lazarus 1966; McEwen 2002 ; Sapolsky 2004 ; Ratey 2008 ; Hoge 2010 ).

The Concept of Dance

Elaborated in To Dance Is Human ( Hanna 1987 ), the word ‘dance’ refers to human behaviour composed of, from the dancer’s perspective, purposeful, intentionally rhythmical, and culturally patterned sequences of nonverbal body movements other than ordinary motor activities in space with effort. The movement is frequently accompanied by music along with its particular health benefits ( MacDonald et al. 2012 ). In addition, the movement may have an acting quality, such as pantomime and role-playing, and be performed alone or with others. Usually involving sight, sound, touch, smell, and kinaesthetic feeling, dance may provide the performer and spectator with a captivating multisensory experience.

The language of dance bears some similarities to verbal language (including sign language). Clegg (2004) points out that ‘speech refers to the oral/auditory medium that we use to convey the sounds associated with human languages. Language, on the other hand, is the method of conveying complex concepts and ideas with or without resource to sound’ (p. 8). Galaburda et al. (2002) argue that there are multiple possible ‘languages of thought’ that play different roles in the life of the mind but nonetheless work together (p. 1). ‘Representations of information, representations of relations, and a set of rules for how the relations can be used to combine and manipulate representations’ constitute a language (p. 200).

Both dance and verbal language have vocabulary (locomotion and gestures in dance) and grammar (rules in different verbal languages and dance traditions for putting the vocabulary together and, in each dance tradition, justifying how one movement can follow another). Both non-verbal dance and verbal language have semantics (meaning). Verbal language strings together sequences of words, and dance strings together sequences of movement. However, dance more often resembles poetry, with its multiple, symbolic, and elusive meanings, than it resembles prose. Dance can be mimetic or abstract. It is more difficult to communicate complex logical structures with dance than it is with verbal language. Although spoken language can simply be meaningless sounds, and movements can be mere motion, listeners and viewers tend to read meaning into what they hear and see.

Since everybody has some of the same features, and time, space, and energy are universals in human life, people may erroneously assume that these are experienced in a universal manner by everyone. Similarly, dance is assumed to be a universal form of communication. But culture, context, and knowledge of a dance genre affect one’s understanding of it ( Hanna 2002 ). Verbal languages, too, are usually not understood by people unfamiliar with them.

The Concept of Stress

Let me now turn to ‘stress’. Icy hands in a hot room; blushing, trembling extremities, shortness of breath, and furtive eyes; tears and other emotional outbursts; nervousness and increased perspiration; extra trips to the bathroom; a cry of pain due to injury; and a host of diseases . These are the tell-tale signs of excessive stress.

At other times only the stressed person is aware of such symptoms as a palpitating heart, muscular tension, faintness, back strain, depression, anxiety, difficulty in swallowing, headaches, loss of appetite, intestinal and eating disorders, insomnia, and emotions of frustration and resentment ( Yamaguchi et al. 2003 ; Wittstein et al. 2005 ; Wilson 1991 ).

Stress refers to the perception of threat of physical or psychological harm that pushes a person towards the limits of his or her adaptive capacity ( McEwen 2002 ; Sapolsky 2004 ; Ratey 2008 ; Hoge 2010 ). Note that the fight-or-flight syndrome does not require an emergency. Even everyday worries and pressures or the anticipation of a threatening situation or extraordinary excitement may trigger the response.

The term ‘stress’ is relatively new. Stress was called ‘shell shock’ in World War I, ‘combat fatigue’ and ‘concentration camp syndrome’ in World War II, and ‘post-traumatic stress disorder’ following the Vietnam War ( Brewin 2003 ). Today the term ‘stress’ is an umbrella for conflict, frustration, trauma, alienation, anxiety, and depression ( Rand 2004 ). Many difficulties previously labelled in various ways from the time of our earliest records are now subsumed under the term ‘stress’ ( Ben-Ezra 2002 ; Hanna 2006 ).

Chronic stress is ongoing and unresolved, whereas acute stress is brief and time-limited. Eustress refers to catalysing adaptive, productive, and creative efforts to solve problems and to motivate persons to high peaks of performance. Distress overworks and exhausts the body’s defences against the harmful effects of stress.

Under stress, the brain’s limbic system—responsible for emotions, memory, and learning—triggers an alarm reaction. The brain’s amygdala orchestrates feelings with hormonal responses and mediates the influence of emotion (the awareness and appraisal of feeling) on cognition. The amygdala stimulates the hypothalamus (it controls heart rate, blood pressure, sleep/wakefulness, most of the information from the internal body system, the autonomic functions, and hormone regulation) to send a message to the adrenal glands that spill out stress hormones. These activate the fight-or-flight response, increasing the production of the inflammatory hormones adrenaline (epinephrine) and cortisol. They work together to speed heart rate, increase metabolism and blood pressure, shunt blood way from organs into muscles, lower pain sensitivity, and enhance attention—all beneficial for survival.

After the body has mobilized the alarm reaction and the stressful situation is coped with, the second phase of the stress response kicks in to produce from the adrenal cortex anti-inflammatory hormones that limit the extent of inflammation against stressors and return the body to normal.

However, constant stress prevents the body from returning to normal. High adrenaline and cortisol levels that persist may cause blood sugar imbalances, blood pressure problems, and a whittling away at muscle tissue, bone density, and immunity. Stressful experiences can change the physical structure and function of the brain, affecting wiring and thus cognitive performance, making a person feel unmotivated and mentally exhausted. Formation of new neural connections in the hippocampus—the part of the brain responsible for encoding new memories—becomes blocked, hindering memory and the mental flexibility needed to find alternative solutions. People under prolonged stress may suffer a changed sense of self that increases the probability of accidents and certain diseases. Long-term and short-term stress, even a mere few hours, can reduce cellular connections in the hippocampus.

Lazarus (1966) finds stress and emotion conjoined. Anger, anxiety (uncertainty), fright (a sudden and overwhelming concrete physical danger), guilt, and shame (not about a provocative act but the implication that we deserve to be disgraced or humiliated), sadness, envy, jealousy, and disgust may be a part of distress. ‘Coping potential arises from the personal conviction that we can or cannot act successfully to ameliorate or eliminate a harm or threat, or bring to fruition a challenge or benefit’ (p. 93). When we reappraise a threat, we may alter our emotions by creating new meaning of the stressful encounter. This may diffuse anger, fear, anxiety, and so on.

Dance has the potential to diminish threat and transform emotions. To prevent or cope with distress, some people talk with friends, drink, eat, become violent, seek solitude, or turn to religion ( Snyder 2001 ; Tipton 2003 ). Yet others dance—do it or watch it. Of course, these activities are not mutually exclusive.

The Concept of Wellbeing

Based on his summary of research and work as a therapist in positive psychology, Seligmann (2011) proposes components of a ‘wellbeing theory’ that coping with stress through dance has the potential to encompass. Wellbeing, he says, ‘has several measurable elements, each a real thing, each contributing to well-being, but none defining well-being ’ (2011, p. 15). Wellbeing theory has five elements, and each of the five has three properties (pp. 16–20). The elements are

positive emotion (pleasurable, hedonic, altered state of consciousness, ecstasy, comfort);

engagement (absorption in activity);

meaning (belonging to and serving something beyond the self with subjective and objective logic);

accomplishment (achievement, winning, mastery); and

positive relationships (support, sympathy, sharing).

The properties of each element are contributing to wellbeing, pursuit for its own sake, and measurability independently of the rest of the elements. The following discussion suggests how dance may envelope these elements and properties.

Evidence for Coping with Stress through Dance

Personal and cultural experiences.

How do we know that dance can help us cope with stress? I can attest to personal experience in responding to family pressures and bad bosses. But more importantly, there is an amazing amount of historical, anecdotal, and scientific evidence ( Hanna 2006 ). Humans turn to dance for self-protection and problem-solving—to resist, reduce, or escape stress related to birth, puberty, marriage, infertility, ecological harm, social disorder, death, and uncertainty. People meet their gods and demons with danced praise and appeal, possession, masking, and exorcism to prevent stress and to achieve healing (e.g. Kapferer 1983 ). The Italians performed the tarantella dance to expurgate the hairy wolf spider’s agonizing venom and also to cope with such problems as a repressed sex drive ( Schneider 1948 ; DeMartino 1966; Rouget 1985 ). Dance was thought to purify villages devastated by the Black Death that plagued medieval Europe over a period of many centuries ( Hecker 1885 ; Benedictow 2004 ; Kelly 2005 ). Political conquest created stressors of lost land, group dignity, and self-identity ( Mooney 1965 ; Mitchell 1956 ). Victims found relief through dance expressing catharsis (the recollection and release of past repressed distressful emotions such as anger and fear), identification with the aggressor, accommodation, or resistance. Bwiti and Beni Ngoma dances from Africa ( Fernandez 1982 ) and the Ghost Dance ( Mooney 1965 ), Coast Salish Spirit Dancing ( Amoss 1978 ), Gourd Dance, powwow, and danza de la conquista from the Americas ( Moedano 1972 ) are further examples.

Immigrants worldwide have carried their traditional healing arts to other countries. Some transformation occurs, but so does retention. In the same way that many people accept our grandparents’ hand-me-down age-old remedies, such as chicken soup for a cold, many people also accept intuitive beliefs in the efficacy of dance to help them cope with stress and achieve wellbeing.

Physical Exercise

The most significant evidence that dance can help people reduce, resist, or escape stress comes from research findings on dance as physical exercise ( Jackson et al. 2004 ; Brown and Lawton 1987 ; Penedo and Dahn 2005 ; Snyder 2001 ). Dance is exercise, and regular exercise is a critical component of ways that help us guard against the ravages of stress and be resilient to it. Nearly every set of recommendations for stress management includes exercise as therapy. When you neither fight nor flee from stress because physical action is not possible, biochemical elements of energy can remain in the body and cause harm. Exercise absorbs this energy. Moreover, exercise can provide distraction, reduce muscle tension, alter mood, improve mental health, and blunt the stress response. As an individual adapts to the increase in heart rate, pressure of the circulation of blood carrying oxygen to the muscles and the brain, as well as altering the level of certain brain chemicals and stress hormones, the body is strengthened and conditioned to react more calmly during stress. Depression, anxiety disorder, dementia, Alzheimer’s disease, arthritis, coronary issues, and pain have been shown to be reduced with exercise ( Fox 1999 ; Verghese et al. 2003 ; Stein 2005 ; Tipton 2003 ; Dunn et al. 2005 ; Moffet et al. 2002 ).

In addition, exercise promotes more than physical activity. Ratey (2008) —a psychiatrist at Harvard Medical School—presents research which found that exercise involves a plethora of cognitive brain functions. Throughout life, exercise stimulates neurogenesis, the formation of new brain cells that spark the key molecule of the learning process, glutamate, which stirs up a signalling cascade. One hundred billion neurons of various types communicate with each other through hundreds of different chemicals.

Each brain cell might receive input from a hundred thousand others before firing off its own signal … Electrical charges reach synapses (spaces between neurons), a neurotransmitter carries the message across the synaptic gap in chemical form. The dendrite, or receiving branch … opens ion channels in the cell membrane to turn the signal back into electricity. ( Ratey 2008 , p. 36)

Exercise spurs new nerve cell growth from stem cells in the hippocampus and prepares and stimulates nerve cells to bind to each other—the cellular basis for acquiring new information. The brain circuits created through movement can be recruited by the prefrontal cortex for thinking and coping with stress.

As an activity in itself, exercise may lead to emotional changes or even altered states of consciousness. Exercise apparently releases a copious quantity of opiate beta-endorphins, which are magical, morphine-like brain chemicals that dull pain, distract one from problems, produce feelings of analgesia, euphoria, calm, satisfaction, and greater tolerance for pain. The Dogon of Mali describe their rapid gona dance movement as a relief, like vomiting ( Griaule 1965 ; see Forman 1983 ; Insel et al. 2001 ; Heinrichs et al. 2003 ; Moffet et al. 2002 ).

Exercise Plus

So, why dance rather than engage in other forms of exercise to handle stress? ‘The more complex the movements’, Ratey (2008) says, ‘the more complex the synaptic connections’, (p. 56) and dance has various levels of complexity. Dance is exercise PLUS . Not only does dance release the potentially harmful energy in the body that cannot be used in a fight-or-flight stress response, but dance is also non-verbal language that is akin to cognitive therapy. Dance aesthetically expresses ideas and feelings. Dance is ‘bodies sounding off’—a form of embodiment that gives concrete form to emotions and concepts. Moreover, dance can impact the brain’s reward and pleasure system. Dopamine is a neurotransmitter that helps control this centre, which enables a person to take action to move toward rewards. Associated with pleasurable motivation, improved working memory, and taking action, dopamine is essential to learning ( Floresco 2013 ). Partner dancing and group dancing with touching release oxytocin, the ‘bonding’ or ‘feel good’ hormone (Heinrich et al. 2003; Hanna 1988 , 2012 ).

A dancer may simultaneously be a performer and also a spectator, imagining the dance as part of performance preparation, seeing oneself (and others in a group dance) in the studio mirror, or seeing others moving in a group dance on stage. A spectator may be an empathizing ‘dancer’ through mirror neuron action, more intensely felt by viewers with dance experience. When we watch someone performing an action, our brains may mirror, or simulate, performance of the action we observe.

Communication through dance can offer some of what reading, writing, and body-oriented psychotherapy offer—fantasy, story-telling, performer–audience connection, and spirituality. Mental representation plays a key role in dance. Mental representations are ‘activated and produce images embedded in space and time, which can be translated introspectively, interpreted consciously, and described schematically’ ( Bläsing et al. 2009 : 350).

Dance may reflect the status quo or suggest what might be. A person may escape stressors in a danced fantasy ( Kandel 2012 ). The embodied practice of dance performance may spotlight themes such as the forbidden, sexuality, oppression, self-identity, ageing, death, and other possible stressors. In this way these themes may be scrutinized and imaginatively played with, distanced, and consequently made less threatening. Thus there are engagements with meaning, accomplishment, and positive emotion through dance—elements which Seligmann proposes contribute to wellbeing.

Because dance representations of ideas and feelings are pretend and symbolic and therefore without the impact of real life, the dance medium allows participants a safe opportunity to cope with threatening problems. Catharsis is common. The danced action is like a rehearsal. If you do not like a performance scenario, you can create or watch another, changing it in your mind or in a new choreography.

In giving testimony and retelling, dance making or viewing can help people to make sense of the incomprehensible ( Nemetz 2004 ). By retelling a stressful situation, reliving one’s harrowing experience over and over again, an individual gets used to telling and expressing the memory and realizing that it was in the past ( Foa et al. 2013 ). Dance rehearsal offers a prolonged exposure.

In dance, military service men and women can confront traumatic experience toward modifying maladaptive beliefs about events, behaviour, and symptoms. They can thus begin to associate cues to bad memories with a sense of current safety. Dance is a venue in which to dream oneself anew ( Gray 2001 ), even with abstract dances into which meaning can be read by dancer and spectator. Also, a focus on form may be a distraction from stress. When students dance their academic subjects, learning may be less stressful.

Bill T. Jones, a charismatic dancer/choreographer, lost his partner and lover, Arnie Zane, to AIDS. After the death, several of Jones’s new dances confronted the pain; he even had one of his company’s dancers, who also had AIDS, participate in a dance even though pain prevented him from standing on his own. Company members reported that the dances enabled them to better manage the pain and anguish of loss ( Kisselgoff 1989 ; see also Wallach 1989 ; Wilson 1991 ; Gere 2004 ).

Although dance expression has the potential to move participants in a dance performance to gain distance and insight to evaluate problems, consider resolutions, and act in a constructive way outside the dance setting, less frequently the themes portrayed in dance may scrape against raw nerves and induce stress.

Cultural Dance

Marginalized groups—ethnic, racial, colonial, gender, sexual ( DeFrantz 2004 ; Meyer 2003 ; Gold 2001 ), age, and occupational ( Hanna 2012 )—may be stressed by stigma, prejudice, and discrimination in a hostile social environment. There may be expectations of rejection, concealing, and internalized homophobia. Dance temporarily suspends an ecological setting. Alternatively, cultural dances ‘speak’ to a sense of belonging, bonding, and pride. Group inclusiveness is self-empowering. Dance with touch releases oxytocin ( Heinrichs et al. 2003 ; Hanna 1988 , 2012 ). Renowned African American dancer Pearl Primus (1968) described dance as ‘the scream which eases for a while the terrible frustration common to all human beings who because of race, creed or color are “invisible”. Dance is the fist,’ she said, ‘with which I will fight the scheming ignorance of prejudice. It is the veiled contempt I feel for those who patronize with false smiles, handouts, empty promises, insincere compliments’ (p. 58).

More than letting off steam, or creating a safe haven, dance is a venue to reduce the stressful misuse of power and produce social change without violence. A political form of coercion in a shame-oriented society, unheeded dance communication led to the famous 1929 ‘women’s war’ in Eastern Nigeria. Women went on a rampage, prisoners were released, and people were killed. The repercussions were widespread both at local and intercontinental levels. Indeed, the mighty British were forced to alter their colonial administration ( Van Allen 1972 ; Dorward 1982 ) and attend to messages conveyed in women’s dancing.

Through the dance, young Ubakala Igbo girls in Nigeria try to cope with the stressors of maturing, marrying, living among strangers, being fertile, and giving birth. In the Nkwa Edere dance, shoulder shimmying and side-to-side pelvis swinging highlight breast development and other pubescent body changes. There are also dances for the death of an aged man or woman that remind participants of the coming of their own deaths and help them cope with the wrenched and dislocated part of the fabric of social relationships caused by a death ( Hanna 1987 ).

Educational and Professional Dance

Individuals usually find strength against stress in the self-mastery required in learning a dance technique, from ballet to hip-hop. They may gain the support of others in cohesive group dancing that in itself is a kind of therapy ( Heinrichs et al. 2003 ). Performers pay tribute to human fortitude as they express the sense of doing something and being in control. Of course, dance is art and entertainment that diverts performers and audiences alike from stressors.

In any setting, dance may have positive and/or negative stresses. Children’s wellbeing is threatened when parents, teachers, or coaches ask them to accomplish more in dance than they are physically and emotionally ready for. A child younger than 8 years lacks bones that are sufficiently strong to withstand the prolonged physical discipline required to master techniques such as ballet. Age, development, and expectations affect readiness, although some youngsters are naturally precocious. Juggling academic requirements and dance classes, or being unable to go to friends’ parties because of class or rehearsal commitments, may also be stressful.

Some parents impose stress on their offspring when they attempt to realize their own romantic theatrical ambitions through them, and the youngsters are unable or unwilling to do so ( Conraths-Lange 2003 ). Youngsters may also impose unrealistic demands upon themselves. Students read about dance, the competitions, prizes, and scholarships—and some push themselves in ways that become stressful. Changes in puberty may lead to a pre-professional dancer’s body becoming no longer appropriate for a ballet career ( Buckroyd 2000 ).

Being the butt of bias, neglected, branded disloyal, or the victim of intrigue in someone’s pursuit of self-advancement can stress any type of dancer. So too can competition, cooperation, and performance in class, for roles and on stage ( Forsyth and Kolenda 1996 ). While students compete for the teacher’s attention and approval, teachers compete for students. Students who want exposure to a variety of dance styles often face possessive teachers who ‘want you under their wing’. Burnout—physical, mental, and emotional exhaustion from an inability to cope with the demands of dance and consequent loss of interest in dance—affect children and adults alike.

Pursuing a dance career is a passion that can reap great rewards. Motivation to dance professionally often includes the satisfaction of achieving what others want to do, try to do, but cannot do well, and the exhilaration of performance and audience approval. Professionals perform for others and in place of others. But as with most occupations, there are stressors, some specific to the dance profession (Abrams 1985–86; Bentley 1982 , 1986 ; Helin 1989 ; Kirkland 1986 ; Hamilton et al. 1995 ). Financial rewards (except for a few superstars) are low, the economics of the dance process, production, and performance are difficult, and a performing career is brief. Watching one’s weight and fitness are constant concerns. Perfectionists stress about whether their work measures up to high standards. Yet successful dancers have a burning sense of conviction that allows them to overcome these stressors as well as negative attitudes toward a dance career, physical demands, and hazards of injury, competition, and the occasional mistreatment by teachers, coaches, choreographers, and company managers.

Performance anxiety affects novice and pro alike ( Aaron 1986 ). Paul Taylor (1999) , the renowned choreographer, writes in his autobiography: ‘Stage fright. Some clone, not me, is cowering offstage and covered with icy sweat, his palms and soles slippery, temples booming, tongue dry, seizured, sizzled. It’s plain to see that the reason for greasepaint is to prevent your skin from betraying its cowardly color’ (p. 39).

Choreographers may experience anxiety about being able to produce, especially under pressures of deadlines and limited resources. Although choreographers must innovate as Western aesthetics dictate, too much innovation can lose audiences unfamiliar with or unreceptive to the avant-garde. The creator as unique and marvellous has the negative counterpart as loner–outsider, troublemaker, and uncommitted.

Yet good stress often catapults dance participants toward recognition, and spurs the creation of innovative work and more effective dance education and arts management. Many in the dance world thrive because of its stressful challenges and risks.

Amateur Dance

Amateur dance is more relaxed and stress-free than professional dance. Individuals participate in social dance or dance classes for fun, exercise, self-expression, and socializing. Dance helps people to resist stress through developing physical fitness and building social support that extend beyond the dance setting. Stress reduction occurs through the dissipation of everyday tensions of work and family, as well as tensions that arise from crises. The fantasy and enchantment of a romantic dance genre offers escape from stress.

Of course, amateur dancers may feel stress because of the inability to master steps or embarrassment about partnering. Stressors also include inadequate dance-class support from teachers or classmates, ambiguous performance feedback, performance anxiety, and insufficient social dance invitations.

Sometimes dance triggers stress that enables you to deal with a greater stressor. Paradoxically, the pursuit of wellbeing through exercise may result in injury and impaired health. As critic George Jackson (2007) has said: ‘Dance, that double-edged sword, ought to come with a warning label, “the spice of life or the kiss of death” ’ (p. 25). However, dance medicine directs us to ways of making dancing less risky and more effective in resisting and reducing stress ( Solomon et al. 2005 ; Berardi 2005 ; Peterson 2011 ).

Treatment Programmes

More than a theatre art and a form of leisure, dance is also part of contemporary wellbeing and medical stress treatment programmes. Some dance studios advertise their classes as a way to ‘dance away the blues’. Extracurricular activities offered to university students include dance as an antidote to stress. Similarly, self-help groups turn to dance as a stress reliever.

Dance/movement therapy (DMT), rooted in dance, psychology, and medicine, bears resemblances to the therapeutic stress-management dance practices found in non-Western cultures, past and present. DMT is included in psychiatric hospitals, community health centres, nursing homes, clinics, special educational settings, prisons, private practice offices, and the therapist’s or client’s home ( Schmais 1985 ; Levy 2005 ; Chaiklin and Wengrower 2009 ; see Cruz and Berrol 2012 ). There are diverse populations and kinds of problems. For example, DMT is offered to people with anxiety ( Lesté and Rust 1990 ) and depression ( Rand 2004 ). DMT is provided to battered women ( Chang and Leventhal 1995 ), sexually abused men ( Frank 1997 ), torture victims ( Gray 2001 ), sexually assaulted women ( Bernstein 1995 ), American Indian college women ( Skye et al. 1989 ), child soldiers for rehabilitation ( Harris 2009 ), and refugees ( Singer 2005 ). Stress from eating disorders, drug abuse, caregiving, and transitioning out of the military are other illustrative foci for DMT. This therapeutic approach provides a supportive environment in which clients usually warm up body parts, expand their range of movement, and create excitement with music and props. Improvisational exercises, mirroring the movements of another person, and holding movements are used to express troublesome issues and work through them.

In short, dance is a medium that humans have long held as a key weapon in their arsenal to cope with the stresses of life—birth, adolescence, sex, work, marriage, ecological harm, social disorder, uncertainty, crises, and death. On the basis of historical, ethnographic, scientific, and anecdotal evidence, it appears that dance has the power to help a person to resist, reduce, or escape stress.

Dance in relationship to stress certainly envelops components that Seligmann (2011) proposes contribute to wellbeing: dance can provide positive emotion, engagement, meaning, accomplishment, and positive relationships. Dance is a form of exercise plus the communication of thoughts and feelings, yielding more dividends than other forms of exercise. Because dance is physical, cognitive, and emotional, it is a vehicle for a person to cope with stress and become motivated and invigorated to achieve goals for wellbeing. Excessive stress and distress, on the other hand, can cause physical harm and impede accomplishments and even managing daily life. When one neither fights nor flees from stress because physical action is not possible, biochemical elements of energy can remain in the body and cause harm. However, dance is a medium through which to discharge the energy and, most significantly, to portray and scrutinize stressors in order to diminish their threat. Knowledge of the positive and negative aspects of stress and dance can lead one to appraise threat in order to alter one’s emotion or interpret the threat in new ways.

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International Arts + Mind Lab (IAM Lab) is a multidisciplinary research-to-practice initiative accelerating the field of neuroaesthetics.

Just dance: a prescription for mental wellbeing.

In a village on the east coast of China, a farming couple and their “rural-style shuffle dance” has gone viral on TikTok. Their dancing is joyful and upbeat, sometimes taking place in front of fields of corn or grazing cows. And it has been therapeutic.

The husband, Fan Deduo, had fallen into a depression following a severe car accident. His wife, Peng Xiaoying, suggested that he learn to dance to help him feel better.

“When the music starts, my mind goes empty, and I feel totally different,” said Dedua in a video for South China Morning Post.

The dancing soon became part of their daily routine, bringing joy to both the couple and the millions of people who have watched their videos worldwide during quarantine. “I hope everybody can dance along and be healthy like us,” said Xiaoying.

Their videos are a testament to the power of dancing to heal and improve mental health regardless of style or setting. They’re also a reminder that shaking it off can feel really good—even in these times of extraordinary stress and uncertainty.

Feeling Good on the Dance Floor

Dancing—and its requisite movement and aerobic activity—is obviously good for your physical health , but it’s good for your mental health, too. The science shows that dance helps alleviate symptoms of anxiety and depression.

In one survey of non-professional dancers, mood improvement was their main motivation for dancing, followed by socializing and escapism. A meta-analysis of 23 studies involving over 1,000 subjects suggests that dance movement therapy and the therapeutic use of dance are particularly effective for increasing quality of life and decreasing symptoms of depression and anxiety.

Another recent meta-analysis of 41 studies and over 2,300 participants confirmed those findings and also found that dance improves mood and emotional affect . For example, adults who dance non-professionally report having more positive emotions and less negative ones on days they dance than ones they don’t. And there is growing evidence that dancing improves people’s self-image and self-expression , whether they are young or old.

Dancing also relieves stress. A series of randomized controlled studies found that ten sessions of dance and movement training improved participants’ stress management and reduced their feelings of distress. The stress-busting power of dance may lie in its ability to reduce levels of cortisol . This stress hormone helps us respond to threatening situations but can become problematic when chronically elevated.

The Democracy of Dance

My parents are 75 and 84. My son & I do frequent drive-by visits to make sure they have what they need. Today, I guess they needed to party. pic.twitter.com/1jmaQCtGvy — Alisa Reneé (@AuthorAlisa) April 15, 2020

One of the more appealing aspects of dance is that its mood-lifting properties apply to many different demographics, including more vulnerable populations that are disproportionately impacted by the pandemic.

For patients with psychiatric disorders like anxiety or depression, dancing helps reduce their clinical symptoms like feelings of distress , anxiety, or the blues. Dance therapy reduces depression and anxiety symptoms for patients both on or off antidepressant medication, possibly due to its ability to modulate levels of serotonin and dopamine , neurotransmitters important for mood regulation. Dancing also improves sleep and decreases insomnia , which in turn helps improve one’s mood.

And for the elderly, senior dancers had superior sensory, movement, and cognitive capabilities compared with non-dancers, suggesting that regular dancing could slow the declines that come with aging.

Moving the Body Moves the Mind

Dancing is a non-verbal artform, which helps us uniquely express our emotions through our bodies. By forming this link between the body and mind, dancing may help us become more embodied —increasing awareness of our body’s sensations and how specific emotions relate to those sensations. This practice of noticing and connecting physical sensations to your emotions is linked to mindfulness and can help combat repetitive negative self-talk , a hallmark of depression.

Creating these mind-body connections through dance has been shown to help people deal with the emotional burdens of depression by drawing them out of cycles of brooding or emotional numbness.

Double the Pleasure, Double the Fun

View this post on Instagram Make sure you’re taking the time to care for yourself and each other. We DANCE ❤️ #everybodyallheart #dancechurch A post shared by Dance Church® (@dance_church) on Jun 9, 2020 at 12:47pm PDT

The power of dance also lies in its synergistic combination of aerobic exercise and music , both of which are known to activate different brain circuits involved in emotion, reward and memory.

The aerobic activity of dance increases blood flow to the brain and releases endorphins , which are natural opioid-like hormones that can reduce pain . Aerobic exercise also stimulates the growth of new neurons in the hippocampus. This brain area shrinks during depression , leading affected individuals toward an unhealthy pattern of overgeneralizing negative experiences. But the growth of new neurons in the hippocampus, spurred by aerobic exercise like dance, may help the brain course-correct and form more balanced memories.

Music is also a big driver of the enjoyment people find in dance—and its health benefits, too. Music activates a diverse network of brain structures involved in mood, cognition, and sensory perception and increases the release of dopamine , a neurotransmitter essential to the feeling of pleasure.

It’s no surprise that music by itself can improve mood . But by pairing music with movement, dance becomes greater than the sum of its parts and provides more benefits than music or exercise alone. One study found that patients with depression who participated in a group dance circle improved significantly more in their depression symptoms than patients who either just listened to dance music or exercised. The dancers also reported feeling more energetic and strong.

By combining music and exercise, dance is double the pleasure and double the fun. For a mental boost to your day, dancing is a great place to start.

How to Get Started with Dancing at Home

Dancing feels good and is good for you regardless of your skill level and whether you do it by yourself or with loved ones. Below are suggestions for dance classes and dance parties for when you get the urge to move it.

Try your hand at modern dance or channel your inner Fosse with online classes:

Alvin Ailey Extension – hip hop, West African, salsa and many others
Broadway Weekends at Home on Facebook – classes taught by Broadway and West End performers
Cumbe Dance – African-rooted dance
Dance Alone Together – Live streamed dance classes
Dance Church Go – movement class for everybody
Debbie Allen Dance Academy Virtual Dance World – ballet, jazz, Zumba, tap and more
Mark Morris Dance Group – tap, hip-hop, modern, ballet
Zumba on Youtube – a fitness party with Latin and international rhythms

Show off your freestyle moves with a virtual dance party:

Instagram: DJ D-Nice #ClubQuarantine
Facebook: DJ Mel “Living Room Dance Parties”
Twitch: Space Cowboys – DJ sets from engineers, nurses, and therapists
Tik Tok: More about the Tik-Tok app and how to join #DistanceDance
DIY: Host your own virtual dance party

Host your own family dance-off:

Find a Family Dance Party Playlist ( Pinterest , Spotify )
Play dance video games like Just Dance (also available online ) or Dance Dance Revolution
Complete GoNoodle movement and mindfulness activities as a family

This is article is a part of IAM Lab’s regularly updated COVID-19 NeuroArts Field Guide . Be sure to check the Guide for the latest, evidence-based tips on how the arts can support our wellbeing during the pandemic.

We would also like to hear from you: Are you, your loved ones or colleagues dealing with specific issues and want to learn more about art-based solutions? Are you already using the arts to help you cope?

Please share your thoughts, ideas and concerns with us at covid19arts@artsandmindlab. org . Be well and stay safe.

Lead Image: Xinhua / Zheng Mengyu

Written and reported by IAM Lab Communications Specialist Richard Sima . Richard received his Ph.D. in neuroscience from Johns Hopkins and is a science writer living in Baltimore, Maryland.

Senior headphones Shutterstock Berna Namoglu

Dance Your Worries Away! How Dancing Helps Relieve Stress

Dancing is so much more than moving your feet to that rhythm and swaying to the music. It is more than just moving your hips and waving your hands. Dancing is a way to express yourself not only to others but to yourself as well. Not only a way of emotional expression, but you can use dance to relieve stress too!

By “dancing it out” you’re not only releasing your frustrations and anger but you’re also releasing the stress and worries with every move you do.

“Dancing is surely the most basic and relevant of all forms of expression. Nothing else can so effectively give outward form to an inner experience.” – Lyall Watson

Dancing helps you stay not only physically fit and healthy, but it also keeps your mental and emotional health strong. By dancing your worries away, you are not only relieving the tension in your body and mind but you also gain self-esteem, confidence, and a way to express yourself – emotionally.

If you’re not a fan of traditional physical exercises, like me, then you’ll find dancing an amazing and effective alternative to those exercises.

For many people dancing is just a hobby. Something they do when they want to unwind. But have you noticed that these people, over time, become happier and more relaxed after they dance? They use dance to relieve stress and this habit of engaging in regular dancing can be good for overall well-being.

Dance as a stress reliever is a great technique, so let’s take a look at how you can use this technique well in your daily routine to relieve stress.

How Can Dancing Help Relieve Stress?

Dance is an activity that works just like any other physical activity would. When we dance, our brain releases endorphins, the happy hormones , that help in reducing stress and makes us feel calm, relaxed, and happy.

1. Improves Mood & Focus

Dancing regularly can help you enhance your mood and improve your concentration skills. Dance as a stress reliever allows our bodies to release endorphins, which help us feel happy, enhance our pleasure and reduce pain.

Endorphins are our body’s natural painkillers that help reduce stress and improve our focus. After a good workout, our body feels calm and relaxed – all thanks to endorphins. And who’s to say that dancing isn’t a workout.

2. Provides A Creative Outlet

Too much stress – at work or at home – can make us feel trapped in our bodies. More often than not, this can either lead us to snap at our loved ones or shut ourselves from feeling emotions.

Dancing offers a creative and emotional outlet to help people express themselves without causing harm to themselves or others. With the help of the right music and movement, you can display your emotions artistically and productively.

3. Soothes Muscle & Joint Aches

When our body feels good, our mind feels good too. Any or all forms of dancing from ballet to Kathak help in strengthening and soothing muscle and joint aches in the body.

Stiffness can cause pain and it can be caused by sitting for long periods. People who exercise regularly and even athletes can experience stiff muscles. Dancing helps in relieving those aches and pains while also regaining muscle strength and flexibility.

4. Improves Physical Health

From weight loss to building muscles, dancing can help improve physical health . As mentioned before, dancing is a workout that can help people stay fit and healthy mentally and physically. This activity is helpful for people of all ages. Dancing can also help:

Improve heart and lung health
Increase stamina
Improve balance and coordination
Improve self-confidence and increase self-esteem
Improve mental strength and performance

5. Improves Social Skills

Hanging out with friends and people with like-minded ideas can help increase your emotional health and reduce the levels of cortisol, the stress hormone. Friends, especially, are proven to improve your overall well-being, boost your mood, and reduce stress.

What sounds much better, dancing alone or dancing with your friends? For me, dancing with my friends makes me feel much better and more relaxed than dancing alone does.

6. Helps To Unwind

Dancing puts you in a meditative state that can feel more relaxing and calmer than meditating while sitting still. If you’re a person who doesn’t like to sit still for meditation, dancing is a wonderful alternative for you. When you’re dancing, all your focus is on your breathing, movements, and performance.

This process can help you unwind after a rough day. And if you’re dancing with your partner, all the good! What better way to feel connected with your partner and at the same time relax than swaying to the music?

7.Helps Boost Flexibility

Not just helping relieve joint pain and aches, dancing can help boost flexibility. Many forms of dancing allow your limbs to stretch which can improve your body flexibility. So, it’s not only yoga you need to boost flexibility anymore!

The more you’re flexible, the less your chances get of risking injury. One of the dance forms that can work best for flexibility is ballet. Ballet dancing can help improve your mobility and make your daily activities more pleasant.

8.Helps Improve Heart Health

Like any other aerobic activity, dancing can be a great way to improve your heart health. In a 2016 study, it was found that people who engaged in activities such as dancing were 45% (approximately) less likely to develop heart disorders. In contrast, regular exercise like walking brought those chances down to 25%.

This 2016 study also found that dancing as a social activity brought relaxation and when your relaxation level increased, you’re likely to feel healthy – body and mind.

9.Helps With Weight Management

Dancing as a stress reliever is a good choice but did you know that dancing can also act as a good weight management activity? Up-tempo dancing can burn more calories and energy. Whatever dance style you choose and your BMI might be important factors to consider here.

Depending on your body weight, at least 30 minutes of dancing can burn between 90–200 calories. So, if you’re looking to lose weight but also want to avoid the gym culture, you can pick dancing as a weight-loss activity.

10.Helps Prevent Memory Loss

There have been studies that suggest that dancing as an activity can help reduce the risk of cognitive decline. Out of other physical activities such as walking, bicycling, swimming, etc., dancing is an exercise that can be associated with a lower risk of memory loss and disorders such as dementia and Alzheimer’s.

So, not only can dancing relieve stress but can also prevent cognitive disorders. What are you waiting for, then!? Looking for an activity that not only encourages physical activity but cognitive health as well? Go dancing!

Final Words

Dancing is an activity that requires a person to fully immerse themselves in their movements and music at the moment. Engaging in activities that make you feel happy can help you not only reduce stress, anxiety, and worries but can also provide you with an outlet to express your emotions and feelings artistically and productively.

There are times when life can become overwhelming and stressful making you look for an escape from it all. Some people choose to meditate, some choose to go to the gym, and some people choose to dance.

When you use dance as a stress reliever, it releases endorphins that help you experience pleasure and happiness. Dance is a language that helps people express their emotions and get in touch with themselves while improving their mental and physical health.

So the next time you feel stressed, close your eyes and let those muscles loose while swaying away with the music.

“Dance, when you’re broken open. Dance, if you’ve torn the bandage off. Dance in the middle of the fighting. Dance in your blood. Dance when you’re perfectly free.” – Rumi

I hope this article helped you understand how dance relieves stress. For more, you can write to us at [email protected] or DM us on social media. You can also share your favorite dance forms or dancers you admire that you’d like to share with us in the comments below.

When in doubt, dance it out!

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About The Author

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.

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Music is the best therapy and dancing is the best exercise. Combining both is a complete package of stressbuster!

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The effects of physical exercise on anxiety symptoms of college students: A meta-analysis

Associated data.

The original contributions presented in this study are included in the article/ Supplementary material , further inquiries can be directed to the corresponding authors.

This study aimed to evaluate the effect of an exercise intervention on improving and alleviating anxiety symptoms in college students with a meta-analytical approach.

Several databases (e.g., PubMed, Embase, and the Cochrane Library) were used to search for randomized controlled trials (in short, RCTs) on interventions for physical exercise or aerobic exercise in college students with anxiety symptoms. Stata software, version 16.0, was applied sequentially for traditional meta-analysis, subgroup analysis, and publication bias analysis.

A total of nine papers were included. The total literature effect [SMD = −0.55, 95% CI = −0.76 to −0.35, Z = 5.38 ( P < 0.001)] indicated that physical activity had a significant effect on alleviating anxiety. Subgroup analysis also showed that exercise interventions using aerobic exercise or yoga were effective in relieving anxiety (SMD = −0.39, 95% CI = −0.74 to −0.04; SMD = −0.76, 95% CI = −1.14 to −0.39).

Physical activity interventions were shown to have a positive effect on alleviating anxiety in college students. Aerobic exercise was found to be the optimal mode.

1. Introduction

Anxiety is composed of complex emotional states, such as tension, worry, and uneasiness, that arise from upcoming situations that could pose a danger or threat ( Shihua et al., 2016 ). If anxiety states become severe, they have the potential to develop into undesirable symptoms and eventually become anxiety disorders ( Menghuan and Qingqi, 2021 ). An anxiety disorder is mainly characterized by anxious emotional experiences, which are manifested as fear, restlessness, etc., that can damage the original healthy life and greatly reduce the effect of disease treatment.

Anxiety is becoming a pervasive public health problem that has been associated with unhealthy behaviors, such as lack of physical activity, smoking, and poor diet, subsequently leading to an increased risk of health problems, even among healthy individuals ( Bonnet et al., 2005 ). College students are among the most affected groups of people due to their potentially having to manage their stress, anger, or frustration on their own for the first time ( Liu et al., 2022 ). They must not only face various problems in their studies, work, and feelings but also solve problems of interpersonal communication. Without guidance and support, college students could feel anxious and pressured ( Guo et al., 2018 ). A substantial proportion of anxious college students have sub-health problems due to unhealthy living habits, such as drinking, smoking, staying up late and eating irregularly. During the outbreak of the novel coronavirus, the mental health problems of college students have been reported as becoming more serious, and the physical inactivity caused by the lockdown has caused student’s mental status to become even worse ( Rogowska et al., 2020 ; Xiang et al., 2020 ).

When college students encounter mental health problems, they tend to solve them on their own, and professional psychological counseling treatment or medication is their last option ( Fortney et al., 2016 ). According to previous studies, current treatments for anxiety disorders include pharmacotherapy with serotonin reuptake inhibitors and cognitive behavioral therapy (CBT) ( Taylor et al., 2012 ), with medication being the most common treatment for anxiety ( Barlow, 2004 ). The effectiveness of medication has been confirmed in treating anxiety disorders, but medication’s side effects are significant. Treatment with medication also has the possibility of relapse after stopping the medication, so it might not be a long-term solution for some patients ( Broocks et al., 1998 ). At the same time, some scholars have demonstrated that exercise can bring many physiological changes that could improve emotional status and reduce stress and anxiety levels ( Warburton et al., 2006 ; Wipfli et al., 2008 ; Carter et al., 2021 ). Exercise interventions have become a complementary and alternative method for relieving anxiety. Mind-body exercises are increasingly used as adjunctive and alternative therapies to manage psychological stress. Some studies have also suggested exercise as a possible option for treating anxiety symptoms and anxiety disorders, playing a dual role in adjunctive therapy (pharmacotherapy or psychotherapy) and exercise ( Paluska and Schwenk, 2000 ; Hovland et al., 2013 ; Mohamed and Alawna, 2020 ; Wang et al., 2020 ). However, exercise interventions can only be used as an auxiliary means (in conjunction with other treatments) and cannot be used as the only means to treat psychological disorders.

Exercise interventions are planned and organized with the goal of improving physical fitness and enhancing positive mood. For studies aimed at determining the effects of exercise on mental health, most have preferred a form of exercise that can benefit cardiopulmonary regulation, such as aerobic exercise ( Broman-Fulks et al., 2004 ; Abd El-Kade and Al-Jiffri, 2016 ). Other forms of exercise, such as yoga and tai chi, have also been found to be effective in improving anxiety ( Berger and Owen, 1992 ; Huston and McFarlane, 2016 ).

For people with anxiety disorders, exercise can be a treatment option that is promising, affordable and accessible. Numerous observational studies have demonstrated that exercise, especially aerobic exercise, is inversely associated with anxiety symptoms ( Larun et al., 2006 ; Wegner et al., 2014 ; LeBouthillier and Asmundson, 2015 ; Stonerock et al., 2015 ). Both qualitative and quantitative studies have illustrated the effects of aerobic exercise on anxiety symptoms. For example, people who perform physical activity regularly can have higher self-confidence and less anxiety and depression. There have also been studies linking aerobic exercise to cognitive abilities that have confirmed that aerobic exercise can improve cognitive performance ( Masley et al., 2009 ; Stern et al., 2019 ). Aerobic exercise is effective for people’s cognitive behavior, subjective wellbeing and mental health, and people’s cognitive control and attention are also enhanced after aerobic exercise ( White et al., 2017 ; Pontifex et al., 2019 ). However, excessive, inappropriate movement can still cause some damage to the body and increase the risk of anxiety. At the same time, few studies have compared the effectiveness of aerobic exercise with that of other exercises in improving anxiety symptoms. Therefore, the main purpose of this study was to explore the efficacy of different modes of exercise as a treatment regimen for anxiety disorders in college students. Additionally, the relationships of different exercise intensities, exercise times and exercise types with anxiety in college students were also determined.

2. Materials and methods

2.1. literature search strategies.

The literature search used the Boolean logic algorithm to obtain subject words and free words, covering databases including China national knowledge infrastructure (CNKI), Wanfang, Weipu, PubMed, Embase, Cochrane Library, and Web of Science for articles published up to January 19, 2022. The search strategy was generated as follows: [(Anxiety OR Angst OR social anxiety OR Anxieties OR anxiety social OR Hypervigilance OR Nervousness OR Anxiousness) AND (Exercise OR physical activity OR Exercises OR activities physical OR activity physical OR physical activities) AND (randomized controlled trial OR randomized OR placebo)].

2.2. Inclusion and exclusion criteria of literature

The literature screening applied population, intervention, comparison, outcome and study design (PICOS) strategies, which have been widely used in evidence-based medicine or practice. It is necessary to specifically identify the acronyms for all or some of the elements in clinical trials ( Akobeng, 2005 ). Specifically, P refers to the research object (participants), I the intervention method (intervention), C the control group (comparison), O the outcome index (out-come), and S the study design. In the current study, the literature inclusion criteria were: (1) the research target was college students; (2) the intervention methods were aerobic exercise, yoga, etc.; and (3) the studies were randomized, controlled experiments. The exclusion criteria were gray literature and review literature.

2.3. Literature quality evaluation

This study used the he Physiotherapy Evidence Database (or “PEDro” for short) scale to evaluate the quality of RCTs ( Verhagen et al., 1998 ). Literature quality scoring was conducted independently by two authors. If there was any disagreement, a third author was consulted until a unanimous decision was made.

2.4. Statistical methods

The included literature was analyzed using Stata software, version 16.0. The outcome measures in the included literature were continuous variables, which were combined with the effect amounts. The effect indicators were calculated using the standard mean difference (SMD) and 95% CI calculation method. The heterogeneity between the studies was statistically analyzed by I 2 . If I 2 > 50%, the heterogeneity was analyzed by a random effects model. Otherwise ( I 2 < 50%), a fixed-effects model was applied. Stata software, version 16.0, was used for bias analysis and subgroup analysis.

3.1. Included meta-analyses

The PRISMA flowchart in Figure 1 depicts the specific literature search process. A total of 3,808 relevant documents were obtained through computer searches, and 2,345 were retained after removing duplications. During the screening process, 854 articles were excluded after reading the titles and abstracts. Nine documents were finally included after eliminating interventions that did not include exercises or physical activity, targeted non-university students, or had inconsistent outcome indicators ( n = 1,491 removed).

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Literature screening flowchart.

3.2. Basic features of the included literature

Nine studies and 483 participants were included in the current study, including four aerobic exercise interventions, two yoga interventions, one intervention applying aerobic exercise combined with resistance training, and two other forms. All of the studies included were written in English. Table 1 demonstrates the basic features of these studies, including the intensity and frequency of exercise and the outcome indicators. Specifically, three studies used social anxiety as the outcome indicator, and one used heart rate.

Basic features of the included literature.

STAI score, Status-Trait Anxiety Scale; SIAS score, Social Anxiety Scale; ASI-R score, anxiety sensitivity index revision; PHQ-9 score, depression screening scale; NIMH-SR, The National Institute of Mental Health Self-Rating Scale; ASI, anxiety sensitivity index; BAI, beck anxiety inventory.

3.3. Inclusion in literature quality evaluation

For the literature quality evaluation, all of the included literature achieved the criteria of “random allocation,” “intention-to-treat analysis (ITT) intentional treatment analysis,” “statistical analysis between groups,” and “point measurement and variation value measurement.” For the PEDro scoring, 1 article received 5 points, 7 received 6 points, and 1 received 8 points. The average PEDro score of the included literature was approximately 6 points. The overall methodological quality was adequate ( Table 2 ).

Methodological quality assessment of the included literature using the tool PEDro scale.

3.4. Meta-analysis results

Forest maps were used for heterogeneity testing. The results showed that there was heterogeneity between the studies ( I 2 = 63.5%, P < 0.05); thus, a random effects model was adopted for the combined effect size of SMD. The combined effect size test was statistically significant ( Z = 5.38 p < 0.001). The total SMD = −0.55, and the 95% CI = −0.76 to −0.35, as shown in Figure 2 .

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Forest diagram of physical activity and anxiety symptoms.

3.5. Publication bias

Egger regression analysis was used to test for the publication bias of the nine included articles. The results of Egger’s test– t = 0.67, 95% CI = −4.69 to 8.34, P = 0.52–demonstrated that there was no publication bias in the included literature ( Figure 3 ).

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Publication bias graph.

3.6. Subgroup analysis

Subgroup analysis was conducted according to exercise type, exercise frequency, exercise duration, and exercise intensity. In terms of the exercise type, studies were divided into four different groups for analysis: aerobic exercise (included four articles), resistance exercise (2), yoga (1) and other exercises (2). Aerobic exercise, yoga, and other types of interventions were statistically significant ( P < 0.05) for improving anxiety symptoms, while resistance exercise was not statistically significant ( P > 0.05). In terms of exercise frequency, the included studies were divided into three groups: high frequency (≥5 times/week) (included one article), moderate frequency (3–4 times/week) (4) and low frequency (1–2 times/week) (4). Both high frequency (SMD = −1.14, 95% CI = −1.61 to −0.66) and moderate frequency (SMD = −0.57, 95% CI = −0.87 to −0.28) were found to be statistically significant for improving anxiety symptoms. Compared with the control group, the effects of the interventions with high and moderate exercise frequencies were statistically significant ( P < 0.001), but the low exercise frequency was not ( P > 0.05). The specific results are shown in Table 3 .

Summary of meta-analysis results.

In terms of duration, the included studies were divided into three groups: short duration (≤8 weeks; 5 articles included), medium duration (8–14 weeks; three articles included) and long duration (>14 weeks; one article included). Compared with the control group, the medium and long durations were found to be statistically significant for anxiety ( P < 0.001), while the short duration was not ( P > 0.05). In terms of exercise intensity, the included studies were divided into three groups: high intensity (included four articles), moderate intensity (4) and low intensity (1). High-intensity exercise (SMD = −0.41, 95% CI = −0.76 to −0.05) and moderate exercise intensity (SMD = −0.84, 95% CI = −1.12 to −0.57) were found to be statistically significant for anxiety, but low exercise intensity was not (SMD = 0.13, 95% CI = −0.40 to 0.66). Compared with the control group, the effects of the interventions with high and moderate exercise intensity were statistically significant ( P < 0.05), while low exercise intensity was not ( P > 0.05). The findings revealed that exercise interventions with higher intensity or longer durations could be more effective for relieving anxiety symptoms.

4. Discussion

In this section, firstly we study the intervention effects of physical activity on anxiety. Then, the effect of different exercise intensities on anxiety will be discussed briefly.

4.1. Intervention effects of physical activity on anxiety

The results of this study showed that exercise interventions play a certain role in reducing the symptoms of psychological anxiety in college students. Exercise type, time, and frequency have differing effects on reducing the symptoms of anxiety. In the literature included within this study, most of the interventions consisted of aerobic exercise ( Kramer et al., 2005 ; Marcos de Souza Moura et al., 2015 ; Yin et al., 2021 ; Brinsley et al., 2022 ). Aerobic exercise can be used as an adjunctive therapy to improve the physical health of people with anxiety disorders and has benefits in reducing anxiety symptoms ( Bartley et al., 2013 ). It also helps to prevent heart disease and obesity ( Bauman, 2004 ). With the continuous development of society and the variety of forms of exercise, intervention methods have also diversified, such as resistance training and yoga. The results demonstrated in Table 3 confirmed that, in the subgroup analysis of exercise type, in addition to resistance exercise, aerobic exercise, yoga and other exercise intervention types were statistically significant. Earlier studies have found that low or moderate resistance training might not have an effect on anxiety ( Garwin et al., 1997 ; Focht and Koltyn, 1999 ). Conversely, high-intensity resistance training might be associated with an increase in state anxiety ( Arent et al., 2005 ). The decrease in anxiety was not significant under resistance exercise ( Hill et al., 2019 ), and resistance exercise was not statistically significant in relieving anxiety symptoms in this study. Aerobic exercise and other types of exercise have greater effects than yoga, indicating smaller group-to-group differences in the included literature.

Different exercise modes, exercise durations and exercise intensities have different effects on improving physical function and have effects on relieving state anxiety and anxiety ( Rýzková et al., 2018 ; Margulis et al., 2021 ; Ji et al., 2022 ). A subgroup analysis of exercise frequency revealed that the frequency of exercise is also necessary for anxiety relief. Therefore, in this study, exercise frequency was divided into three levels for analysis to seek the best exercise effect ( Russell, 2002 ; Broman-Fulks et al., 2018 ). Both the high-frequency exercise group and the medium-frequency exercise group were statistically significant, but the low-frequency exercise frequency was not statistically significant. A higher frequency of exercise in an anxious state can prompt patients to devote more time and energy to exercise so that some anxiety in life or work can be relieved and released during exercise. For anxious states, the need for more treatment options has been emphasized ( Ezekowitz et al., 1995 ). The choice of non-pharmacological interventions can also promote the reduction of anxiety symptoms in college students, and exercise can effectively relieve anxiety symptoms ( Carek et al., 2011 ). Currently, due to the increased psychological burden of learning pressure and social interaction, college students must alleviate their anxiety through a series of exercise interventions or auxiliary therapies ( Beiter et al., 2015 ). Aerobic exercise, such as jogging, as the daily exercise of college students, is easy to popularize and apply in colleges and universities and can be used as an effective intervention measure to prevent college students’ anxiety, stress, and depression ( Ibrahim et al., 2013 ; Stubbs et al., 2017 ). Exercise can reduce negative emotions and promote the transformation of these negative emotions into positive aspects.

4.2. The effect of different exercise intensities on anxiety

Exercise load is a concrete manifestation of exercise time and exercise intensity, and it is a factor that affects the outcome of an exercise. The results of the subgroup analysis showed that medium- and long-term exercise had certain regulatory effects on the intervention effect, and the 95% CI did not contain 0, confirming the significance. Short-term exercise did not have a good effect on awakening body function, and there was no significant difference between the groups. Short-term aerobic exercise has little effect on improving mood and anxiety. This subgroup analysis primarily reported the effect of moderate- or vigorous-intensity physical activity on anxiety, reflecting that a subjective, transient emotional state was also associated with a larger effect size of exercise. A study comparing the effects of swimming, fencing, body conditioning, and yoga classes found that only the yoga treatment group showed that short-term and long-term yoga exercise significantly reduced state anxiety ( Berger and Owen, 1988 ). We also found large differences in exercise interventions due to the studies involving different exercise patterns, times, frequencies, and intensities. The differences in each subgroup were large in the analysis. From the overall subgroup analysis, the effects of lower intensity exercise, lower exercise frequency, and short exercise intervention cycles on anxiety were not statistically significant, and the 95% CI contained 0. The duration, frequency, and intensity of exercise had effects on the experimental intervention. In the process of relieving anxiety, it is not possible to rely solely on physical activity, and it should be used in conjunction with medication, psychological counseling, and psychotherapy to establish a good psychological state.

4.3. Limitations

This study had some limitations. First, the included study subjects were university students. Therefore, applying these findings to others in the same age group might be restricted, such as in young people who are already working or young women of childbearing age. Second, the limited number of included studies might have led to some degree of selection bias. Finally, this study included diverse indicators of outcome evaluation, and the heterogeneity test results were relatively large. Therefore, quality control standards for future clinical trials should be based on evidence-based medical standards.

5. Conclusion

In summary, aerobic exercise and yoga, as well as other types of exercise, can relieve anxious states. Moderate to high intensity, longer duration periods, aerobic exercise with a higher exercise frequency, and other types of exercise have significant effects on anxiety relief. The current study suggested incorporating appropriate exercise into the lives of people with anxiety symptoms for the significant benefits of alleviating anxiety and developing physical and mental health.

Data availability statement

Author contributions.

YL was responsible for writing the manuscript. WG was responsible for data collection and analysis. Both authors contributed to the article and approved the submitted version.

Acknowledgments

We thank all authors for their encouragement and guidance throughout this project.

Funding Statement

This work was supported by the Fujian Social Science Planning Project in China (grant number: FJ2020B080).

Conflict of interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

Publisher’s note

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.

Supplementary material

The Supplementary Material for this article can be found online at: https://www.frontiersin.org/articles/10.3389/fpsyg.2023.1136900/full#supplementary-material

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Cardiovascular Benefits of Dance Classes: Fitness Explained

Cardiovascular benefits of dance classes.

Dance classes aren't just for having fun and learning new moves: they can also have a positive impact on your cardiovascular health. In fact, studies have shown that regular dance classes can improve heart health, increase blood flow, and reduce the risk of heart disease. If you're looking for a fun and engaging way to boost your cardiovascular fitness, dance classes may be just what you need.

How Dance Classes Can Improve Heart Health

When you engage in physical activity, your heart has to work harder to pump blood and oxygen to your muscles. Over time, this can help to strengthen your heart and improve your overall cardiovascular health. Dance classes are a great way to incorporate physical activity into your routine, as they involve a variety of movements and exercises that target different parts of the body. Whether you prefer fast-paced routines like hip hop or more controlled movements like ballet, dance classes offer a unique and engaging way to improve heart health.

In addition to improving heart health, dance classes can also have a positive impact on mental health. Dancing has been shown to reduce stress and anxiety, boost mood, and increase self-esteem. It can also provide a sense of community and social connection, which is important for overall well-being. So not only can dance classes benefit your physical health, but they can also contribute to a happier and healthier mind.

The Science Behind Cardiovascular Benefits of Dancing

So how exactly does dance improve heart health? One study found that dancing can lead to an increase in blood flow and oxygen delivery to the muscles, which reduces the risk of developing heart disease. Another study found that dancing can help to lower levels of LDL (bad) cholesterol and increase levels of HDL (good) cholesterol, which can also have a positive impact on heart health. Additionally, dancing can improve overall fitness levels, which can help to reduce the risk of other chronic conditions such as diabetes and obesity.

Furthermore, dancing has been shown to have a positive effect on mental health, which can indirectly benefit heart health. Studies have found that dancing can reduce stress and anxiety levels, improve mood, and enhance cognitive function. These benefits can lead to a healthier lifestyle overall, which can have a positive impact on heart health. So, not only is dancing a fun and enjoyable activity, but it can also provide numerous health benefits for both the body and mind.

Why Dance Classes are a Fun Way to Boost Cardio Fitness

Aside from the physical benefits, dance classes offer a fun and engaging way to boost cardiovascular fitness. Unlike traditional gym workouts, dance classes allow you to express yourself creatively and learn new skills while working out. Whether you're looking to try a new style of dance or simply want to add some variety to your exercise routine, dance classes offer a low-pressure and supportive environment to do so.

In addition to the physical and creative benefits, dance classes can also provide a social outlet. Many dance classes are group-based, allowing you to meet new people and form connections with others who share your interests. This can be especially beneficial for those who may feel isolated or lonely, as dance classes provide a sense of community and belonging.

Furthermore, dance classes can also improve your mental health. The combination of physical activity, creative expression, and social interaction can help reduce stress and anxiety, boost mood, and improve overall well-being. So not only are dance classes a fun way to get in shape, but they can also have a positive impact on your mental health.

How Dancing Increases Blood Flow and Decreases Risk of Heart Disease

Dancing engages the entire body and promotes cardiovascular endurance by increasing heart rate and blood flow. This increased blood flow helps to reduce the risk of heart disease by strengthening the heart, lowering blood pressure, and improving circulation. In addition, dancing helps to improve lung function, which can also contribute to overall cardiovascular health.

Studies have also shown that dancing can have a positive impact on mental health, reducing stress and anxiety levels. This is because dancing releases endorphins, which are natural mood-boosters. Furthermore, dancing can improve balance and coordination, reducing the risk of falls and injuries in older adults. It is a fun and social activity that can be enjoyed by people of all ages and fitness levels, making it a great way to stay active and healthy.

The Impact of Dance on Blood Pressure and Cholesterol Levels

Another benefit of dance classes is the impact they can have on blood pressure and cholesterol levels. High blood pressure and elevated cholesterol levels are risk factors for heart disease, and regular dance classes can help to reduce these risks. Dancing can help to improve circulation and lower blood pressure, while also helping to increase levels of HDL cholesterol.

In addition to the benefits for blood pressure and cholesterol levels, dance classes can also have a positive impact on mental health. Dancing is a form of exercise that can help to reduce stress and anxiety, while also improving mood and overall well-being. The social aspect of dance classes can also provide a sense of community and support, which can be beneficial for mental health.

Furthermore, dance classes can be a fun and engaging way to stay active and maintain a healthy lifestyle. Unlike traditional forms of exercise, such as running or weightlifting, dance classes offer a variety of styles and music genres to choose from, making it easier to find a class that suits your interests and preferences. This can help to keep you motivated and engaged in your fitness routine, leading to long-term health benefits.

Dance Your Way to a Stronger Heart: The Benefits of Aerobic Exercise

Dancing is a form of aerobic exercise, which is any type of exercise that requires the use of oxygen to meet energy demands during exercise. Aerobic exercise is particularly beneficial for cardiovascular health, as it helps to strengthen the heart and improve overall fitness levels. Dance classes offer a fun and social way to engage in aerobic exercise, making it easier to incorporate into your routine.

In addition to improving cardiovascular health, dancing has been shown to have a positive impact on mental health. Studies have found that dancing can reduce symptoms of depression and anxiety, improve mood, and increase self-esteem. This may be due to the social aspect of dancing, as well as the release of endorphins during exercise. So not only is dancing a great way to improve physical health, but it can also have a positive impact on mental well-being.

How Regular Dance Classes Can Help Prevent Cardiovascular Disease

By improving overall cardiovascular health, dance classes can also help to reduce the risk of developing cardiovascular disease. Cardiovascular disease is a leading cause of death worldwide, and making lifestyle changes such as incorporating regular physical activity can help to reduce this risk. Dance classes offer an enjoyable and non-intimidating way to get moving and improve heart health.

In addition to reducing the risk of cardiovascular disease, regular dance classes can also have a positive impact on mental health. Dancing has been shown to reduce stress, anxiety, and depression, and can improve overall mood and well-being. This is because dancing releases endorphins, which are natural mood-boosters.

Furthermore, dance classes can also improve balance, coordination, and flexibility. This is especially important for older adults, as falls are a common cause of injury and disability. By improving these physical skills, dance classes can help to prevent falls and maintain independence in daily activities.

Improving Cardiovascular Fitness Through Different Styles of Dance

There are many different styles of dance to choose from, each of which offers a unique way to improve cardiovascular fitness. For instance, fast-paced styles like salsa and hip hop can offer a high-intensity workout that gets your heart pumping, while slower styles like waltz and foxtrot can help to improve balance and coordination while still providing cardiovascular benefits. By mixing up your dance class routine and trying new styles, you can keep your workouts fresh and challenging.

In addition to the physical benefits, dancing can also have a positive impact on mental health. Studies have shown that dancing can reduce stress, anxiety, and depression, while also improving mood and self-esteem. This is because dancing releases endorphins, which are natural mood-boosters, and provides a social outlet for individuals to connect with others.

Furthermore, dancing can be a fun and creative way to express oneself. Whether it's through the fluid movements of contemporary dance or the energetic beats of hip hop, dancing allows individuals to express their emotions and tell a story through movement. This can be a powerful form of self-expression and can help individuals to feel more confident and empowered.

The Role of Dance in Maintaining a Healthy Heart and Body Weight

Dance classes can also play a role in maintaining a healthy heart and body weight. By engaging in regular physical activity, you can help to maintain a healthy weight and reduce the risk of obesity. Dancing can also help to improve metabolism, which can further support healthy weight management.

Why Dancing is Better for Heart Health than Traditional Cardio Workouts

While traditional cardio workouts like running and cycling can be effective for improving heart health, dancing offers a unique set of benefits. Dancing engages the entire body and helps to improve balance, coordination, and flexibility in addition to cardiovascular fitness. Additionally, dance classes offer a fun and social way to engage in physical activity, which can help to increase adherence to an exercise routine.

The Psychological Benefits of Dancing for Stress Reduction and Improved Heart Function

Dancing has been shown to have a positive impact on mental health as well as physical health. By engaging in physical activity, you release endorphins that can help to reduce stress and improve mood. Additionally, dancing involves learning new skills and movements, which can help to improve brain function and cognitive performance. By reducing stress levels and improving overall mental health, dancing can have a positive impact on heart function and cardiovascular health.

How to Get Started with Dance Classes for Cardiovascular Health

If you're interested in reaping the cardiovascular benefits of dance classes, there are a few things you can do to get started. Look for local dance studios or community centers that offer classes in a variety of styles, and consider taking a beginner's class to get started. Make sure to wear comfortable clothing and supportive shoes, and bring a water bottle to stay hydrated. Above all, have fun and enjoy the many physical and mental benefits of dance!

Combining Dance with Other Cardio Exercises for Optimal Heart Health

While dance classes are a great way to get in some aerobic exercise, it's important to incorporate other forms of physical activity into your routine for optimal heart health. Consider combining dance classes with other cardiovascular workouts like running, swimming, or cycling to challenge your body in new ways and improve overall fitness levels. By mixing up your exercise routine and trying new things, you can keep your workouts interesting and stay motivated to reach your fitness goals.

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Aerobic Dancing: Health Benefits and How to Do It Right

November 19, 2020 Rianna Ross Fitness 0

There are a large number of physical activities that provide different health benefits, and it is very difficult to choose just one, but not impossible. Aerobic dancing is one of those physical activities; it's rhythmic and high-intensity, which makes it good for the whole body.

Also, if you have already tried gymnastics, running, swimming or any other physical activity and you did not like it, you can opt for aerobic dance to stay in shape and also have fun and clear your mind a bit. Here you will see the benefits of aerobic dance for health and how to do this physical activity correctly.

What is aerobic dance?

This type of physical activity consists of following a routine with dance steps, which brings together all the benefits of aerobic exercise. Aerobic dances are performed to the sound of music and they manage to put the whole body in continuous movement, since dancing requires a lot of energy production because it involves movement in all directions and parts of the body.

Types of aerobic dances

Cardio-Funky: Combine aerobics with funky rhythms and dance styles.
Digital aerobics: It is performed on dance platforms, to the sound of music, following the indications of a computer program.
Aquagym: It is known as aquatic gymnastics and is performed in aquatic environments such as swimming pools. Due to the opposite resistance of the water, it makes the effects of aerobic dance double.
Body Styling: It works in intervals, and combines aerobic training with muscle toning. Also, combine cardio and coordination.
Box-Aerobics: This method combines dance movements with all kinds of martial arts and contact sports.
Circuit Aerobics: Performing exercises of short duration and with rest intervals. It consists of three parts; warming up, stretching and relaxation.
Dance Aerobics: Combine aerobic exercises with dance choreography to the sound of music in different ways.
Intervall-Aerobics: Includes physical conditioning with choreography that intersperses low, medium and high intensity exercises.
Step-Aerobics: It consists of raising and lowering a platform combining dance steps to the rhythm of the music.

Aerobic dance and its health benefits

Any physical activity or sport generates health benefits in any human being who carries it out. Aerobic dance does not escape these benefits and even more when it combines two disciplines that are dance and aerobic exercises. Here are some of the health benefits:

1. Increase stamina

By practicing aerobic dance the resistance in the body is usually increased, specifically it increases the heart rate and the body's ability to receive oxygen. This increased oxygen is reflected in a greater resistance when performing any type of physical activity for long periods without being tired.

2. Reduce body fat

It helps to burn calories throughout the body, since it is a physical activity that involves the operation of even the fingers of the hands. Normally, an hour of dancing can burn between 400 and 600 calories.

3. Reduce stress and anxiety

Aerobic dance is usually a social and creative activity; you can meet people while doing this type of dance. It often reduces stress and anxiety, which has benefits for mental and emotional health.

In the same way, dancing helps to alleviate the symptoms of depression and as it keeps the brain in shape it helps reduce the risks of Alzheimer's.

4. Arteries and bones

First of all, dancing helps to keep the blood vessels healthy and the arteries in the body healthy. It reduces bad cholesterol and increases good cholesterol.

Second, in terms of bones, aerobic dancing benefits them by strengthening them. Maintains the functioning of the joints.

On the other hand, the benefits can be long-term, such as helping to prevent diseases such as arthritis and osteoporosis.

5. Other benefits

Increase flexibility.
Increase muscle strength.
Firms the tissues.
Decreases circulating levels of adrenaline.
Increase endorphin levels.

Correct realization

In the first place, the most important thing is to stay hydrated, for optimal functioning and performance of your body.

You must have comfortable sportswear that allows you to do any type of movement and above all, you must be willing to carry out the activities indicated by the teacher or advisor.

It is recommended to eat meals two hours before starting the aerobic dance. Before starting the activity, it is also recommended to stretch all the muscles and extremities of the body , after this you can start little by little and after about 10 minutes, you can increase the intensity of the activity.

Finally, it is recommended that after finishing the activity, it should be stretched again so that the muscles can be oxygenated and thus avoid injuries.

What are the advantages and disadvantages of Aerobic dance. (2019, August 8). Retrieved May 11, 2020, from https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/what-are-the-advantages-and-disadvantages-of-aerobic-dance/articleshow/70589302. cms
Heid, M. (2017, July 5). Why Dancing Is the Best Thing You Can Do For Your Body. Retrieved May 11, 2020, from https://time.com/4828793/dancing-dance-aerobic-exercise/

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COMMENTS

How Dancing Helps Your Mental Health
Dancing is fun and can be a great way to celebrate, but evidence also suggests it can be a powerful tool for boosting mental health and well-being. Researchers have found that dancing can improve mood, combat depression, boost brain function, foster happiness, and even improve relationships. It can also improve psychological coping and overall ...
The Physiological and Psychological Benefits of Dance and its Effects on Children and Adolescents: A Systematic Review
The exercise type should mostly include aerobic activity executed over a 7-day period. The inclusion of high intensity performances, such as strength exercises, for at least 3 days a week is also desirable. ... seems to provide physical and mental benefits that reduce pain. In addition, dance is an extremely popular activity for young females ...
Effects of Dance Movement Therapy and Dance on Health-Related
Background: Dance is an embodied activity and, when applied therapeutically, can have several specific and unspecific health benefits. In this meta-analysis, we evaluated the effectiveness of dance movement therapy 1 (DMT) and dance interventions for psychological health outcomes. Research in this area grew considerably from 1.3 detected studies/year in 1996-2012 to 6.8 detected studies/year ...
(PDF) Effectiveness of Aerobic Exercise in Reducing Stress and Anxiety
Few authors found out that high school level boarding school students have stress and anxiety. For that, aerobic exercise along with music therapy is helpful in reducing stress and anxiety [5 ...
How dance and movement therapy can help mental health
Dance and movement therapy has now been found to help treat anxiety and depression. A few years ago, framed by the skyline of Detroit, a group of about 15 children resettled as refugees from the Middle East and Africa leapt and twirled around, waving blue, pink and white streamers through the air. The captivating scene was powerfully symbolic.
(PDF) DANCING TO RESIST, REDUCE AND ESCAPE STRESS
Since early history and across cultures, humans have turned to dance a s a. talisman to cope with stress. Th rough its c ognitive directio n, emotional impact, and. physical energy, dance is a ...
Evidence of the Effects of Dance Interventions on Adults Mental Health
Studies included Dance Movement Therapy, Latin dance, tango, rumba, waltz, Nogma, quadrille, and Biodanza. The results indicate that regardless of style, adults who participated in dance interventions showed a reduction in symptoms of depression, anxiety, and stress compared to groups that did not participate in any type of intervention.
The effect of dancing interventions on depression symptoms, anxiety
Stress and anxiety are known to be associated with depression symptoms [5]. Stress refers to a response to a threatening situation, while anxiety is a stress reaction. Chronic stress could lead to anxiety and subsequently develop into depression [[6], [7], [8]]. When managing depression symptoms, these associated psychological symptoms also ...
Stress Management Through Dance and Movement
Physically, dance can reduce stress in several ways beyond the release of endorphins and serotonin: Improving cardiovascular health. Enhancing muscle tone and strength. Boosting energy levels. Improving coordination and agility. Promoting better sleep. These physical improvements can, in turn, make you more resilient to stress.
The effect of dancing interventions on depression symptoms, anxiety
Dancing is effective to reduce depression symptoms, stress and anxiety on adults without musculoskeletal disorders. ... stress, and anxiety simultaneously. Dance interventions were beneficial to all adults with depressive symptoms with particular benefit to those with or without musculoskeletal disorders. Dance intervention has a large effect ...
5 Dancing to Resist, Reduce, and Escape Stress
Dance can be seen as an evolutionary gift that supports self-protection and enables wellbeing. Since early history and across cultures, humans have turned to dance as a talisman to cope with stress. Through its cognitive direction, emotional impact, and physical energy, dance is a means to resist, reduce, and escape stress.
PDF Dancers and the Art of Stress Management
For Dance Educators and Health Care Professionals: Dancers need to practice self-care and stress reduction daily. They also need to be open to accept-ing help. Dance culture can make dancers reluctant to seek help and advice; therefore it is essential for dance educators and health care practitioners to work as a team to understand and support ...
Just Dance: A Prescription for Mental Wellbeing
The power of dance also lies in its synergistic combination of aerobic exercise and music, both of which are known to activate different brain circuits involved in emotion, reward and memory.. The aerobic activity of dance increases blood flow to the brain and releases endorphins, which are natural opioid-like hormones that can reduce pain.Aerobic exercise also stimulates the growth of new ...
(PDF) Effect of Aerobic Dance Movement Therapy on Anxiety among First
Researchers reported that the anxiety levels among nursing students are high with a poor impact on their health and academic status. This study evaluated the effectiveness of aerobic dance ...
Full article: Dance your stress away: comparing the effect of dance
Dance your stress away: comparing the effect of dance/movement training to aerobic exercise training on the cortisol awakening response in healthy older adults. ... In older adults, DMT has been found to reduce self-reported stress related to the relocation in a retirement community (Kluge, Tang, Glick, ...
Dance Your Worries Away! How Dancing Helps Relieve Stress
When we dance, our brain releases endorphins, the happy hormones, that help in reducing stress and makes us feel calm, relaxed, and happy. 1. Improves Mood & Focus. Dancing regularly can help you enhance your mood and improve your concentration skills. Dance as a stress reliever allows our bodies to release endorphins, which help us feel happy ...
The anxiolytic effects of resistance exercise
Numerous studies have revealed a relationship between regular exercise and improvements in mental health, including increased cognition, mood, and general quality of life (Penedo and Dahn, 2005; Puetz et al., 2006).Although much of this research has examined the effects of aerobic exercise on mental health outcomes, resistance exercise (i.e., strength training) also produces many physiological ...
The effects of physical exercise on anxiety symptoms of college
Aerobic exercise, such as jogging, as the daily exercise of college students, is easy to popularize and apply in colleges and universities and can be used as an effective intervention measure to prevent college students' anxiety, stress, and depression (Ibrahim et al., 2013; Stubbs et al., 2017). Exercise can reduce negative emotions and ...
PDF Effectiveness of Aerobic Exercise in Reducing Stress and Anxiety among
Keywords: Stress, anxiety, aerobic exercise, ... proved that aerobic exercise can reduce stress and anxiety ... of aerobic dance program. Music therapy was given for 15
How exercise can help manage stress, anxiety, and depression
Summary. Researchers theorize that exercise can reduce stress levels and improve depression and anxiety symptoms by promoting resilience and giving people a break from stress. People can try short ...
Cardiovascular Benefits of Dance Classes: Fitness Explained
Dance classes offer an enjoyable and non-intimidating way to get moving and improve heart health. In addition to reducing the risk of cardiovascular disease, regular dance classes can also have a positive impact on mental health. Dancing has been shown to reduce stress, anxiety, and depression, and can improve overall mood and well-being.
Aerobic Dancing: Health Benefits and How to Do It Right
2. Reduce body fat. It helps to burn calories throughout the body, since it is a physical activity that involves the operation of even the fingers of the hands. Normally, an hour of dancing can burn between 400 and 600 calories. 3. Reduce stress and anxiety. Aerobic dance is usually a social and creative activity; you can meet people while doing this type of dance.
Aerobic Dancing and Weight Control Essay
From Morgan and O'Connor's research, people can reduce stress and state anxiety by doing physical activities; also gain emotional pleasure from the process (Morgan and O'Connor, 1988). Later in 1997, Landers states that physical activities can reduce people depression after weeks of regular and routine exercise.