Free-form dance is comparable to exercise for boosting health

New research from Northeastern University suggests that dancing can be just as beneficial for your health as running or other forms of exercise. Unlike sports that require specific gear or training, dancing is something anyone can do—no equipment, coach, or even music necessary.

Aston McCullough, an assistant professor of physical therapy at Northeastern, led the study, which was published in PLOS ONE. Scientists have long known that dancing improves heart health, balance, flexibility, and mental well-being.

However, most past research has focused on specific dance styles, such as ballet or hip-hop, and did not measure how intensely people move when dancing freely.

McCullough wanted to take a different approach. Instead of studying trained dancers or structured routines, he focused on everyday people moving in whatever way felt natural. “We wanted to do a study that could give us the most bang for the buck,” he explained. “So we said, dance however you want. That way, the results would be more relevant to public health.”

To test this, McCullough recruited around 50 participants between 18 and 83 years old. Their dance experience ranged from none at all to 56 years of training. Each person danced for five-minute intervals at self-chosen moderate and vigorous intensities, both with and without music.

While they danced, McCullough measured their heart rates, oxygen levels, and perceived effort. The results showed that dancing—whether in a club, alone at home, or even in the dark—can get your heart rate up to the level recommended for moderate or vigorous exercise.

The study found that having dance training did not affect the energy expended, but music did. People danced more intensely when music was playing, likely because rhythm naturally encourages movement.

These findings are exciting because they mean dancing can count toward the 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week recommended by the Office of Disease Prevention and Health Promotion. And unlike running or gym workouts, dancing can be done anywhere, even while sitting. ”

People can dance without leaving their homes, people can dance without leaving a chair,” McCullough said. “Whatever your preferred way to dance, just make sure you have enough space to move safely.”

However, dancing may not be a complete replacement for all types of exercise. Health experts also recommend muscle-strengthening activities, such as weight lifting or resistance training, at least twice a week. Some dance styles, like breakdancing, may help with strength training, but McCullough says more research is needed to confirm this.

Still, the takeaway from this study is clear: dancing is a fun, accessible way to improve health. Whether you dance alone in your living room or with friends on the dance floor, it’s an easy and enjoyable way to stay active.

The research findings can be found in PLOS ONE.