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Dance for fitness and for older adults
Dance is real exercise that happens to be fun. It suits a wide range of ages and abilities, and it can be adapted if movement is limited.
What the NHS recommends
For adults aged 19 to 64, the NHS recommends about 150 minutes of moderate-intensity activity a week, or about 75 minutes of vigorous activity, or a mix of the two, plus muscle-strengthening activities on at least 2 days a week. The NHS lists dancing as a moderate-intensity activity, alongside brisk walking and riding a bike.
For adults aged 65 and over, the NHS advises some physical activity every day, strength, balance and flexibility activities on at least 2 days a week, and at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity if you are already active, or a mix). It also suggests cutting back on long periods of sitting. The older-adults page lists dance for fitness as a moderate or vigorous aerobic activity. It says strength, balance and flexibility exercises can help if you have fallen or are worried about falling.
What dancing can offer
- Heart and lungs: brisk dancing raises your heart rate and counts towards your aerobic minutes.
- Leg and core muscles: steps, turns and holding posture all work them, though dance on its own may not cover all the muscle-strengthening the NHS advises.
- Coordination and memory: learning sequences and following the music keeps your mind busy.
- Company: classes are social, which many people find motivating.
How active is each style?
These are our own rough guides, because intensity depends on you and the class: line dancing, tea dances, waltz and foxtrot are usually light to moderate; salsa, ceilidh, Latin and tap tend to be moderate; street, jive and dance-fitness classes can be moderate to vigorous. A simple test of moderate effort is that you can talk but not sing.
Tips for older adults
- Choose a class designed for your age or ability, and say you are a beginner.
- Start gently and build up.
- Wear supportive shoes with a smooth but not slippery sole.
- Use a chair or wall for support if you need it.
- Stay hydrated and take breaks.
- Tell the teacher about injuries, conditions or medication.
Seated and gentler options
Seated or chair-based dance classes exist in some areas. Ask community centres, adult education services and local groups what they run.
Mixing dance with strength work
Because the NHS recommends strength and balance work at least 2 days a week, consider adding simple strength exercises at home, or a class such as yoga or tai chi (which the NHS lists among strength examples for older adults), alongside your dance sessions.
When to check with a doctor
The NHS advises speaking to a GP first if you have not exercised in a while or have a medical condition. Stop and seek help if you feel chest pain, severe breathlessness or dizziness. This is general information, not medical advice.
Making it stick
- Pick music you love.
- Go with a friend.
- Choose a time that fits your week.
- Don't worry about perfection.
Pick a style from dance styles explained, try line dancing for an easy start and find a class near you.
Frequently asked questions
Does dancing count as exercise?
Yes. The NHS lists dancing as a moderate-intensity activity for adults aged 19 to 64, and dance for fitness as moderate or vigorous aerobic activity for older adults.
How much activity should adults do?
About 150 minutes of moderate activity a week (or 75 vigorous), plus strength work on at least 2 days a week. Older adults should add balance and flexibility.
What if I can't stand for long?
Ask about seated or chair-based classes, or ask a teacher about modifications. See a GP if you have a health condition.