Dance can have various benefits for older adults, including improved mental and physical health. It can also be an enjoyable way to help improve their social interactions.
Dance can be a good way to improve physical activity levels. For older adults, it can have many benefits, one of which is improving their social activity.
Older adults can often feel lonely or isolated. Finding dance classes or dance socials near you can help improve your health on various levels.
A 2023 research review suggests that physical activity can help reduce stress and lower depression and anxiety levels. It also indicates that physical activity can have positive effects on various mental health conditions.
Further, a
However, researchers noted more research is needed, based on a specific research model with specific parameters to learn more about the benefits of dance on overall mental well-being.
A 2024 review and analysis of studies from the University of Sydney highlighted research indicating that dance can be as effective or more effective than other forms of physical activity for improving various psychological and cognitive outcomes, including:
- depression
- motivation
- emotional well-being
- social cognition
- some aspects of memory
Loneliness
As you age, you may be at a higher risk of experiencing loneliness or social isolation. Many people use these terms interchangeably. However, they
- loneliness: the distressing feeling of being separated or alone
- social Isolation: a lack of social contact and having few people to interact with regularly
Loneliness and social isolation may become more common as people age for various reasons, including decreasing health, vision, and hearing.
However, dance classes and community dancing can help give you more opportunities for social interaction. Dancing can help you meet new people in an enjoyable setting. This can also help reduce your feelings of stress and loneliness.
Studies have shown that dance can improve muscular strength and endurance, as well as balance in older adults.
There are many other health benefits of dance as well. These include improvements in:
- balance,
reducing fall risk - mobility
- lower body strength
- cardiovascular health
- energy and flexibility
- cognitive function
- muscular strength and endurance
Cardiovascular health
Dance is one type of physical activity that can increase your heart rate. This helps get more oxygen moving through your body, which can improve overall health.
A target heart rate
The table below shows data from the American Heart Association (AHA) relating to your target heart rate during moderate physical exercise, with the target heart rate for moderate exercise being 50% to 85% of the maximum heart rate.
| Age | Target heart rate range for moderate exercise (50% to 85% of max.) | Maximum heart rate |
|---|---|---|
| 60 | 80 to 136 beats per minute (bpm) | 160 bpm |
| 65 | 78 to 132 bpm | 155 bpm |
| 70 | 75 to 128 bpm | 150 bpm |
Your target heart rate during more vigorous exercise would be 70% to 85% of the maximum heart rate.
Dancing could be considered moderate to vigorous physical exercise, so it is a good idea to check with a doctor or another healthcare professional to confirm the best level of cardiovascular activity for your circumstances.
Bone health
Exercise can help strengthen bones in much the same way it does muscles. Physical activity is an important part of maintaining bone health as you age.
The American Academy of Orthopedic Surgeons (AAOS) notes that weight-bearing exercises, such as dance, can help improve bone health.
Types of dances older adults can try
- Latin or salsa dancing
- waltz, foxtrot, or other ballroom dancing
- dance fitness or aerobics, such as Jazzercise or Zumba
- line dancing
- tap or clog dancing
- ballet, tailored for older adults
- seated dancing, or dance that is done while sitting and just moving the upper body
- moving to music in any way that feels right to you
Check with a doctor or another medical professional before beginning a new dance program or any other exercise program.
Cognitive function is a term that describes various mental processes that allow you to:
- think
- learn
- remember
- make decisions
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Here are a few tips to help you get started on your dancing journey:
- check local community centers, YMCAs, or community colleges for dance classes geared toward older adults
- check local dance studios either for all-ages dance classes or age-specific classes
- check YouTube for online dance instructions
- check with your Silver Sneakers program if you have Medicare Advantage with that benefit
A few things to keep in mind before you begin dancing:
- speak with your doctor before beginning a new program
- warm up and stretch before any physical activity
- stay hydrated
- eat a nutritious and balanced diet to fuel your body
- wear appropriate and well-fitting shoes
- listen to your body and go at your own pace
- try to not allow yourself to be intimidated, which is helpful in you being able to enjoy your dance activity
Physical activity is important as you age. It can help improve muscle strength, balance, and bone health. It can also help with your mental health and memory.
One type of physical activity that can encourage all the above, as well as social interaction, is dance. Dance can have various benefits for older adults and can decrease feelings of loneliness and social isolation.
To get started on your dancing journey, you can check with local community centers and dance studios. You can also check with your Silver Sneakers program if you have Medicare Advantage.