Dancing to remember: Moving to the rhythm of music improves mental and cognitive health

Dancing has many positive effects on the body and mind: it strengthens the heart, improves blood circulation, helps tone muscles, reduces stress, releases endorphins, and even helps improve interpersonal relationships. Now, a recently published review and meta-analysis determines that dancing is also just as effective as exercise in terms of psychological and cognitive outcomes. This means that dancing can help improve the quality of life of people with early stages of Parkinson’s, Alzheimer’s, or attention-deficit/hyperactivity disorder; and it also helps reduce anxiety and improve depressive symptoms. “Like exercise, dancing has a positive effect on mental health,” says Alicia Fong Yan, study coordinator and researcher at the Faculty of Health Sciences at the University of Sydney (Australia).

The analysis reveals that engaging in structured dance of any genre for at least six weeks or more significantly improves the psychological and cognitive health of those who practice it. Twenty-seven studies with a total of 1,392 participants were analyzed, and the results suggest that dance demonstrated potential superiority over physical exercise in improving motivation and consistency. Higher retention rates were observed in dance interventions compared to other physical activities. “Adherence is very important because it ensures long-term health benefits and is also the greatest challenge when it comes to exercise,” emphasizes Dr. Fong Yan.

“Although exercise produces improvements in cognition in general, dancing had greater effects—in improving cognitive function and reducing stress and anxiety—than resistance, strength, or mixed exercises. Furthermore, exercising in a group setting has been shown to have additional benefits for mental health compared to exercising alone,” the paper states. “Dancing is a valuable tool for combating depression, which is currently considered a pandemic along with sedentary lifestyles,” agrees Alicia Leal Álvarez, a physical education teacher in Madrid who was not involved in this study.

The key is in the enjoyment

Among the conclusions reached by the team of Australian researchers is that dancing contributes to emotional well-being, reduces depression, and improves some aspects of memory. “Eye contact and group dancing, combined with creative expression, contribute to improving symptoms,” adds Dr. Fong Yan, who in her analysis highlights one of the key points: “Enjoyment of the activity is crucial for sustained engagement and psychological benefits,” the study explains.

Ana Belén López-Rodríguez, research coordinator at the Neurology Department of the Hospital de la Princesa (Madrid), agrees: “If there is enjoyment, there will be a benefit because it allows you to commit to the activity: you are motivated, engaged, and that makes you physically go to class.”

This Spanish neuroscientist, who also did not participate in the study, praises the meta-analysis because it confirms with data what was already a suspicion, although much research remains to be done. In addition to being a neuroscientist, López-Rodríguez is a flamenco dancer and has a science outreach account called Matrioska Leré where she blends science, dance, and the relationship between the two. “There are numerous studies that suggest that dance movement helps us release many molecules, one of them, in particular, is the brain-derived neurotrophic factor—BDNF—which allows for the establishment of new neuronal connections, new synapses that will promote cognitive reserve,” says the specialist.

However, López-Rodríguez points out that she disagrees with the authors of the analysis on comparing dance and exercise. For her, the combination of both is the winning option for improving health, although she highlights some additional benefits that dancing can have on our bodies. “A recent study compared exercise with dance on a physical level, but in the case of dance, the cognitive benefits were much more evident because we engage several areas of our brain. We use memory to learn choreography, we are more aware of our body, we work on balance, motor skills, coordination, and spatial orientation, and if we dance in front of a mirror, it helps us correct our posture,” she explains.

Furthermore, Dr. López-Rodríguez points out that “enjoying dancing could be a complementary tool that contributes to the treatment of anxiety or depression. There are times when exercise or dancing can help you stop dwelling on those ruminating or repetitive thoughts.”

What happens in the brain when we dance?

Dancing releases endorphins, known as happiness hormones, which help reduce stress levels and improve mood, but not only that: “When we dance, a kind of breeding ground is produced in our brain, in which the molecules that make us feel good are enhanced and those that produce unpleasant emotions are reduced, as long as we are enjoying the activity,” explains the neuroscientist. This breeding ground promotes neuronal growth, relaxation, empathy, pleasant emotions, socialization, belonging, communication and, on the other hand, reduces ruminating thoughts, stress, cortisol... “It helps us compensate, to achieve homeostasis, a point of balance that generates well-being,” says López-Rodríguez.

The review of studies led by the University of Sydney highlights the need for further research into the benefits of dance for physical and mental health. “Future research on dance for health should explore a variety of populations. There is more research on the cognitive benefits of dance among older adults, while research on mental health is more focused on younger populations. Investigating the effects of dance on different clinical populations will expand the body of literature,” explains Dr. Fong Yan, who emphasizes the importance of building scientific evidence by exploring different types of dance, musical genres, and age groups within the population.

The researcher explains that the new findings could help discover whether there is a particular genre that is more beneficial for certain aspects of physical or psychological health, such as tango or salsa. “All dance studios for health should record the details of their interventions to ensure they can be compared with exercise programs in terms of strength and balance elements, cognitive and creative challenge, and the cardiorespiratory intensity of each session,” says Dr. Fong Yan. Ana Belén López-Rodríguez goes further and suggests the possibility of prescribing dance in the office, something that exists in other countries, but not in Spain. And thinking about the use of Latin American rhythms in Zumba classes, she suggests with a smile: “Why not create a flamenco fit or a ballet crossfit if we find it works?”

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