Introduction to Stress Relief through Physical Activity

Looking to step up your workouts? Forget running on the treadmill or cycling to work. An international team of researchers suggests a different activity to manage stress, build resilience and improve well-being — dancing.

The Benefits of Dancing

“Our research shows that by dancing, we can tap into a natural stress-relief mechanism that enhances our resilience and helps us cope with daily pressures,” said Jonathan Skinner, co-author of the study at the University of Surrey in the UK.
An international team of researchers suggests dancing to manage stress, build resilience and improve well-being. Getty Images
“It’s fascinating to see how something as enjoyable as dance can have profound effects on our mental health.”
Skinner’s team found that dancing facilitates the expression of emotions, strengthens social connections, improves mood and stimulates the release of “feel good” hormones like oxytocin and endorphins.

Physiological and Psychological Effects

The research, published recently in the journal Psychology of Sport & Exercise, reports that dancing reduces anxiety, restlessness, salivary levels of the stress hormone cortisol, heart rate and blood pressure.
“In a time when mental health is more critical than ever, our findings advocate for the integration of dance into community health initiatives,” Skinner said.
“Encouraging people to move together can create a sense of belonging and support while enhancing their ability to cope with stress.”
“In a time when mental health is more critical than ever, our findings advocate for the integration of dance into community health initiatives,” said Jonathan Skinner, co-author of the study at the University of Surrey in the UK. Getty Images

Accessibility of Dance

A 2022 review of studies on the physiological and psychological benefits of dancing came to a similar conclusion — it fosters relationships and enhances joy.
The researchers, from China, noted that dancing can be done virtually everywhere — at home, in a studio, solo or in large groups. It requires no special equipment, which means that anyone can do it.
“In summary, dance can be used as an appropriate and alternative physical activity mode for children and adolescents,” the researchers wrote in the journal Frontiers in Physiology.
“The implementation of dance programs needs serious consideration by policymakers, schools, guardians and parents to produce greater long-term increases in physical activity in the foreseeable future,” they added.
Dancing can be done virtually everywhere — at home, in a studio, solo or in large groups. Getty Images

Recommendations for Adults

Adults, meanwhile, should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
It helps to choose a pleasurable activity, so exercise doesn’t feel like a chore and can be done consistently.
If you’re looking for the best bang for your buck, the style and pace of dance matters.
A 150-pound person can burn 118 calories in 30 minutes by ballroom dancing, per Healthline, while 207 calories can melt away in a half hour of swing dancing.
Some medical experts recommend ballet for muscle strength, balance, posture and cardio endurance, while others suggest Zumba because it incorporates interval training. And several grannies attest to the power of the pole dance.

Conclusion

In conclusion, dancing is a great way to manage stress, build resilience, and improve overall well-being. It is an activity that can be done by anyone, anywhere, and has numerous physiological and psychological benefits. Whether you choose to dance at home, in a studio, or with a group, it is an excellent way to improve your mental and physical health.

FAQs

Q: What are the benefits of dancing for stress relief?
A: Dancing reduces anxiety, restlessness, salivary levels of the stress hormone cortisol, heart rate, and blood pressure, while also facilitating the expression of emotions, strengthening social connections, and improving mood.
Q: Can anyone dance?
A: Yes, dancing can be done by anyone, regardless of age or fitness level. It requires no special equipment and can be done virtually everywhere.
Q: How much physical activity should adults aim for?
A: Adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Q: What style of dance is most effective for weight loss?
A: The style and pace of dance matter, with some styles like swing dancing burning more calories than others like ballroom dancing.