Exercise for older adults often includes walking groups, swimming or gym programs. All are beneficial. But one activity keeps appearing in research that benefits brain health, balance, mood and independence. Dancing.
And it isn’t new. Humans have danced for thousands of years – at celebrations, ceremonies and social gatherings – long before exercise was prescribed for health. Science is now beginning to understand why it may be so valuable as we age.
Most activities benefit specific body systems. Walking helps the heart and circulation. Strength training helps muscles and bones. Puzzles stimulate the mind.
Dance does all of those at once, and more.
It involves remembering steps, responding to rhythm, adjusting balance and moving in coordination with others. This combination challenges the brain while strengthening the body and engaging social connection – a rare overlap in health activities.
Researchers call dance a “multicomponent activity”, and it is exactly what healthy ageing guidelines encourage.
Brain and memory
While nothing can guarantee prevention, a well-reported study in the New England Journal of Medicine suggests that dancing may reduce the risk of dementia by up to 75 percent. Studies consistently show that regular dancing improves attention, memory and decision-making skills in older adults. Rather than acting as a cure for dementia, dance appears to strengthen “cognitive reserve” – the brain’s ability to cope with ageing changes. In other words, the brain becomes more adaptable.
Learning sequences, changing direction and responding to music forces the brain to use both sides at once and work harder than repetitive movement alone. For the brain, it’s closer to the benefits from learning a new language than going for a walk.
Falls are one of the biggest threats to independence in later life. Stepping backwards and to the side are not normal parts of walking but are valuable skills in avoiding obstacles and correcting balance, which help prevent falls. Unlike structured gym exercises, dance constantly shifts weight, direction and timing – closely resembling real-world movement. This improves leg strength, reaction time, body awareness and co-ordination. Increased confidence can lead to people staying active, rather than withdrawing and venturing out less due to fear.
Physical activity improves mood, but dance adds something extra: shared experience. Music activates reward pathways in the brain, and moving in synchrony with others promotes social bonding. Studies consistently show dance programs reduce symptoms of depression and anxiety in older adults. There’s nothing like reliving beloved songs together, laughing when steps don’t work out and the accomplishment of mastering something that’s required effort. In fact, the more challenging it is to learn, the greater the brain benefit. Importantly, people feel connected and more likely to stick with dancing. Consistency is what benefits wellbeing long-term.
Dancing is unlikely to be a miracle cure, but it may be one of the rare activities that supports the body, brain and emotional wellbeing together. You don’t need to be graceful or experienced. Beginners can benefit more from the challenge of learning something new.
There’s no single perfect style – the best dance is the one you enjoy enough to keep doing. Different styles offer different benefits and music, so personal preference matters.
Ballroom (waltz, foxtrot, social dancing)
Good for balance, posture and coordination. Partner dancing also strengthens confidence in movement and social connection.
Line dancing
Easy to learn and widely available. Repetition helps memory while still challenging coordination. No partner needed.
Latin styles (salsa, rumba, bachata), Swing/Rock and Roll
Improve flexibility and reaction time. Faster rhythm challenges the brain and cardiovascular fitness.
Folk or cultural dance
Often group-based and rhythmic, making it ideal for beginners. Strong social engagement is a major benefit.
Dance for Parkinson’s classes
Specifically designed for mobility and gait confidence. More likely to be slower paced and structured.
Chair-based dance or gentle movement classes
Suitable for arthritis, balance issues or limited mobility. Still provides brain and mood benefits.
Dr Kathryn Fox is an Australian medical doctor and bestselling crime writer, best known for her forensic thrillers featuring pathologist Dr Anya Crichton. Drawing on her medical expertise, she crafts gripping, authentic crime fiction and is also a passionate advocate for forensic medicine education and public engagement.