Step Up Your Fitness
Dance can boost your health ... and you'll have fun!
Area resident Brenna Gallagher first fell in love with dance when she was 3 years old. She was drawn to it for many of the reasons you’d expect — the music, pretty costumes, performing on stage, spending time with friends. But that’s not why she’s kept dancing for almost 20 years.
“Dance allows me to connect my mind, body and spirit,” Gallagher said. “When I dance, I feel integrated and am able to let go of any thoughts that may be weighing me down. Dance is also a creative outlet for me, and I’m able to be creative with my mind and body without any judgment.”
Not all of us have been dancing quite that long. Or feel we can dance like no one is watching. But it’s never too late to start. It’s time to shake off the winter blues and discover the world of dance — your body and mind will thank you.
Why Dance?
As it turns out, dancing comes with a host of benefits and plenty of reasons to get started.
First and foremost, dance is a great way to get moving. Like all physical activity, dancing regularly can strengthen muscles, reduce fat, increase heart and lung capacity, lower blood pressure and improve cholesterol levels. A study from the University of Brighton found that dancing can burn over 300 calories every 30 minutes — as much or more than swimming, cycling or jogging. And, as a weight-bearing exercise, dance promotes bone tissue growth, leading to denser and stronger bones.
In fact, you may even be getting a better workout than you would at the gym. Dance requires moving your whole body in a variety of ways and directions, which engages more muscles than traditional exercises, including small support muscles and tendons. Dancing can also lead to better balance, flexibility and coordination — it’s no easy feat moving your arms, legs, head and body all at once!
Plus, dance can improve your mind as well as your body. In a recent study, Australian researchers reported that structured dance of any style can be better for mental and cognitive health than other exercise. “Learning dance sequences may challenge cognition, partnered or group dance may benefit social interactions, and the artistic aspect may improve psychological wellbeing,” the study’s lead author wrote.

Suzy Keenan of West Chester’s Carousel Ballroom certainly finds this to be true. “When you hear the beautiful music and start moving in rhythm with a partner, it removes your mind from the stresses of the day,” she said. “Dancing is a great form of exercise that’s social at the same time — unlike walking on a treadmill. … People who come to our dance parties for the first time are surprised at how friendly, encouraging and inviting our students are.”
Finally, dancing is just plain fun. When you’re genuinely enjoying yourself, it’s easier to commit to exercising — and stick to it!
Choosing a Style
Dance dates back to our earliest human civilizations, so a wide variety of styles have evolved over the millennia to choose from. Feeling overwhelmed? Here are a few popular forms of dance to consider.
Ballroom and Latin dance are often considered beginner-friendly and easy to learn. While these popular partner dances often go hand-in-hand (pun intended), there are some key differences. Ballroom dancing tends to be a bit slower, incorporating smooth, flowing dances like the waltz, foxtrot and tango. Latin dance, on the other hand, includes a number of lively, rhythmic dances like the cha-cha, rumba, salsa and samba.

For those looking to improve balance and posture, ballet is an excellent option. Fans of exercises like yoga and Pilates will find ballet emphasizes many of the same key elements, including controlled movements, core engagement and body awareness. Meanwhile, hip-hop is great for improving cardiovascular health, featuring sharp, rhythmic movements set to upbeat, often fast music.
One style that’s gaining traction, especially in our area, is country line dance. Folks are drawn to line dancing for the music, social scene and easy-to-follow choreography. Popular line-dancing spots in our area include West Chester’s Brickette Lounge and the Thorndale Inn, which hosts lessons on Sunday evenings.
Special Benefits for Seniors
While dancing boasts positive effects for all ages, studies have shown that it can be especially beneficial for older adults. The New York Times once proposed that dance is the “kale of exercise,” boosting physical and cognitive health for seniors.
Research suggests that dancing can increase the size of the hippocampus, the part of the brain responsible for learning, memory and equilibrium. This is especially critical for seniors, who are at increased risk of injury from falls. As for other benefits, one study found that out of 11 different exercises, dance was the only one associated with a lower risk of dementia.

“Dance provides a variety of health benefits for adults of all ages, including seniors,” said Claire Jones, Director of Dance Education at the Upper Main Line YMCA. “Most forms of dance can be adapted to the experience level of the participant and offer a gentle form of movement that aids in strength and flexibility while improving balance and stability. Beyond the physical benefits, adults who participate in dance regularly benefit from social connections, mindfulness and improved mental focus.”
Jones teaches Silver Swans, a ballet program developed by the Royal Academy of Dance in London. Designed for those 55 and older, Silver Swans is open to adults of all ages, both members and guests of the Y.
Carousel Ballroom’s Keenan knows firsthand the cognitive benefits of dance for older adults. “With dancing, the more you learn, the more you want to learn,” she said. “One of our students didn’t start dancing until he was close to retirement, and he wanted to learn to dance with his daughter at her wedding. He’s fascinated with recalling the movements and delights in leading unexpected moves — to the equal delight of his dance partner.”
Whether it’s for fitness, mood, social connections or simply for fun, there’s plenty of reasons to get dancing. This winter and beyond, lace up your dancing shoes and boogie on!
Get Moving
Ready to get started? Here are a few beginner-friendly dance classes to try. Check websites for dates and times.
Chester County Lifelong Learning
Adult Beginner Ballet
Adult Beginning Hip-Hop
Line Dancing Level 1
More at CCLifeLearn.org.
Carousel Ballroom
Ballroom and Latin Dance for Beginners
*Free Open House: April 29, 7 to 8 p.m.
319 Westtown Rd., Ste. P, West Chester. Register at CCLifeLearn.org.
Thorndale Inn
Country Line Dance & Lessons
430 Bondsville Rd., Downingtown. More at DJExpressJim.com.
Upper Main Line YMCA School of Dance Education
Adult Tap
Adult Ballet
Silver Swans
*Free Silver Swans Trial Class: February 6, 9 to 10 a.m.
1416 Berwyn-Paoli Rd., Berwyn. More at YMCAGBW.org.