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Why Dancing May Be More Effective Than Exercise for Reducing Stress

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11 months ago

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Why Dancing May Be More Effective Than Exercise for Reducing Stress
Happy senior couple dancing

Dancing, especially with other people, can effectively reduce stress (Miljan Zivkovic/Shutterstock)

In a nutshell

  • The unique combination of music, rhythm, social interaction, and physical movement in dance makes it a powerful tool for reducing stress and boosting mental health.
  • Dancing with a partner or in a group enhances stress relief by providing social support, physical touch, and a sense of connection, which triggers the release of oxytocin and endorphins.
  • Beyond the physical exercise, dance activates the brain’s reward system, potentially improving emotional regulation, promoting flow states, and contributing to long-term resilience.

GUILFORD, England — Feeling stressed? Instead of hitting the gym, maybe you should hit the dance floor. Chronic stress wreaks havoc on our bodies and minds, and for years, experts have been telling us to exercise as a remedy. But that doesn’t mean you have to spend hours on the treadmill. A new international study shows that dancing can help manage stress, strengthen resilience, and improve overall well-being.

Sports psychologists have been documenting the benefits of physical activity for decades, leading to countless recommendations about getting active to cope with stress. But here’s what’s been missing from the conversation: not all forms of exercise affect us the same way when it comes to taming our stress response.

A new study published in Psychology of Sport & Exercise tackles this knowledge gap by zeroing in on dance, an activity that seems to have special powers when it comes to stress relief. Researchers from several European universities collaborated across disciplines to examine why dancing might deserve special attention in our stress-fighting toolkit.

Previous research has hinted that dance activities might be particularly good at softening the blow of stress, with some researchers informally calling it a “stress vaccine.” But this new review is the first comprehensive look at what makes dance so effective, bringing together insights from psychology, neurobiology, and anthropology.

The Perfect Stress-Fighting Combination

A woman dancingA woman dancing
You may actually be able to dance your stress away. (Studio Romantic/Shutterstock)

What makes dance stand out? It’s not just another way to move your body. Dancing weaves together music, rhythm, social connection, and physical movement to create what might be the perfect recipe for stress relief.

The researchers organized their investigation around these key components: the music and rhythm that drive the dance, the partnering and social aspects of dancing with others, and the physical movement itself. Each element contributes to stress regulation on its own, but combined in dance, they create something greater than the sum of their parts.

Music itself works wonders on our stress levels. The review found plenty of evidence that just listening to music can lower anxiety and help people relax. When we hear music, our brain’s reward system kicks into gear, releasing feel-good chemicals like dopamine and endorphins while potentially dialing down cortisol, our body’s main stress hormone.

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One fascinating study discovered that dancing to “groovy” music produces a state of flow, that wonderful feeling of being completely absorbed in what you’re doing, which didn’t happen when people merely listened to the same music without dancing.

Brain research shows that music lights up the circuits involved in pleasure and reward, while also activating areas that regulate our body’s balance and stress response. Our love of rhythm might even have evolutionary roots, potentially serving as an ancient mechanism that fostered cooperation and social connections among our ancestors.

The Power of Dancing Together

Couple dancingCouple dancing
Dancing with others releases endorphins and allows you to connect with people. (Miljan Zivkovic/Shutterstock)

Dancing with someone else adds another layer of stress-busting power. The review notes that dancing with a partner or in a group seems more beneficial than dancing solo. Social support and physical contact can notably reduce our physiological stress response. Touch, especially, helps buffer stress by triggering pathways in the brain that release oxytocin, sometimes called the “love hormone,” along with endorphins.

Looking at dance through an anthropological lens shows how it has historically brought people together, building social bonds and expressing emotions collectively. Across cultures, dance creates shared spaces for healing and developing group coping strategies. When people move in sync while dancing, it fosters a sense of unity and connection that can be comforting during tough times.

Dance’s physical movement works against stress much like other exercises do but with some particular advantages. All physical activity boosts endorphins and dopamine, helps regulate stress hormones, and promotes overall health. But dance movement, with its rhythmical quality, seems to offer something extra.

One study found that dance training improved cortisol regulation in older adults more effectively than regular aerobic exercise, even though only the aerobic exercise group showed improved fitness. This suggests that dance affects our stress-response system through more than just physical conditioning.

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Beyond Traditional Exercise

The evidence suggests dance deserves special consideration as a stress-management tool. Its combination of features works on multiple levels simultaneously: reducing isolating feelings, building resources like self-esteem and social support, potentially dampening our immediate stress reactions, and boosting overall well-being.

This doesn’t mean you should ditch your regular workout routine if it’s working for you. But adding some form of dance, whether it’s a structured class, social dancing, or just moving to music at home, might give you stress-fighting benefits that other exercises can’t match.

Paper Summary

Methodology

The researchers initially attempted a systematic literature review on dance and stress but found limited studies directly examining this relationship. They pivoted to a narrative review approach, incorporating research from psychology, neuroscience, and anthropology. Their team organized findings into three main categories: music and rhythm; partnering and social contact; and movement and physical activity. For each section, they presented evidence from psychological studies, neurobiological research, and socio-cultural perspectives.

Results

The review revealed that music activates the brain’s reward system while potentially lowering stress hormones. When combined with movement in dance, it creates unique states like “flow” that aren’t achieved through listening alone. Studies showed dancing with partners produces more positive effects than solo exercise, with synchronization promoting feelings of connection. The physical aspect of dance contributes to stress regulation through multiple pathways, including boosting endorphins and improving overall health. Notably, dance training improved cortisol regulation better than traditional aerobic exercise, suggesting benefits beyond mere fitness improvements.

Limitations

The authors acknowledge several constraints. Few studies directly examine recreational dance and stress, forcing them to broaden their approach. Their narrative review methodology lacks the systematic rigor that would minimize selection bias. They couldn’t address all relevant dance characteristics, omitting factors like communication, body awareness, and emotional expression. “Dance” encompasses many styles from structured routines to spontaneous movement, a complexity they couldn’t fully explore. Finally, it’s difficult to isolate which specific components (music, social contact, or movement) drive particular benefits.

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Discussion and Takeaways

The researchers emphasize this review provides a first step toward understanding the complex relationship between dance and stress regulation. They argue dance uniquely integrates mind, body, and cultural elements, making it particularly effective for building coping skills and resilience. For the field of exercise psychology, they recommend moving beyond the traditional focus on exercise intensity to consider social components, touch, and musical elements. Understanding the mechanisms behind different exercise types could lead to more personalized and effective stress management recommendations.

Funding and Disclosures

The paper does not mention any specific funding sources or financial conflicts of interest.

Publication Information

The paper, “Dance and stress regulation: A multidisciplinary narrative review,” was authored by Sandra Klaperski-van der Wal, Jonathan Skinner, Jolanta Opacka-Juffry, and Kristina Pfeffer. It was published in Psychology of Sport & Exercise (volume 78, Article 102823) in 2025. The authors are affiliated with Radboud University (Netherlands), the University of Roehampton, the University of Surrey (UK), and the University of Southern Denmark.

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Fitness

Crunch Franchise Brings State-of-the-Art Crunch 3.0 Gym to Schererville, Indiana

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6 hours ago

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February 20, 2026

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Crunch Franchise Brings State-of-the-Art Crunch 3.0 Gym to Schererville, Indiana

Crunch Schererville will feature the innovative Crunch 3.0 design for an elevated gym-goer experience

SCHERERVILLE, Ind., Feb. 20, 2026 /PRNewswire/ — Crunch Fitness today announced the upcoming opening of Crunch Schererville in Schererville, Indiana. The $5 million, 35,000-square-foot state-of-the-art fitness facility will open its doors in Summer 2026. Operated by Crunch Fitness franchisee Fit Fusion, LLC, Crunch Schererville will be located at 715 US Hwy 41, near PetSmart, creating a new fitness offering for residents of Schererville. 

Crunch Schererville will debut the new Crunch 3.0 design, combining modern aesthetics with enhanced functionality to deliver an upgraded fitness experience. Fusing fitness with entertainment to make serious exercise more fun, Crunch Schererville will offer: 

  • Expanded strength and functional training areas
  • Top-quality cardio and strength training equipment
  • Power half-hour circuit training
  • Personal training
  • Olympic lifting platforms
  • Group Fitness studio
  • Hot Studio – Hot Yoga and Hot Athlete
  • Cryotherapy
  • Functional HIITZone™ training area with indoor turf
  • Advanced HIIT Classes
  • TRX®
  • Relax & Recover® – tanning, HydroMassage® beds, red light therapy
  • Stretching Zone
  • Kids Crunch babysitting
  • Full-service locker rooms with showers and a sauna

With this club opening, Fit Fusion will operate 14 locations nationwide, including eight clubs across the Central Region. The company is also expanding into new markets, with planned openings in Coeur d’Alene, Idaho, Denver and Westminster Colorado. 

“We are thrilled to bring Crunch Fitness to Schererville. The Crunch experience aligns perfectly with the village’s active, family-friendly, and community-focused lifestyle. We are excited to provide a place where residents can challenge themselves, stay fit, and have fun working out with friends and family,” said Tiffany Levine, Marketing & Communications Manager at Fit Fusion. 

Crunch Fitness was ranked #2 in the fitness category and #20 overall in the annual Entrepreneur Franchise 500®, up from #32 last year, earning recognition in the world’s most comprehensive franchise ranking. Crunch was also recognized on the annual Inc. 5000 list of America’s fastest-growing companies. The brand continues to expand nationwide and push the bar with innovative offerings for its members.  

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Crunch Schererville is launching an exclusive, limited-time promotion for its founding members. The first 500 members can join for just $1, receive their first month free, and score a limited-edition founding member t-shirt along with free Crunch swag. There will also be a contest giving away 10 one-year memberships. Prospective members can visit https://info.crunch.com/rate-reservations for more information about memberships and to sign up.  

Crunch Schererville will be expanding the team and looking for individuals to join the team to help their community experience fitness, wellness, relaxation, and recovery. Crunch is on the search for Managers, Membership Services Representatives, Group Fitness Instructors and Personal Trainers. If you are interested in working hard, having fun, and making history, please apply today at epiccrunchjobs.com 

About Crunch: 

Crunch is a gym that believes in making serious exercise fun by fusing fitness and entertainment and pioneering a philosophy of ‘No Judgments.’ Crunch serves a fitness community for all kinds of people with all types of goals, exercising all different ways, working it out at the same place together. Today, we are renowned for creating one-of-a-kind group fitness classes and unique programming for our wildly diverse members. Headquartered in New York City, Crunch serves 3.5 million members with over 550 gyms worldwide in 41 states, the District of Columbia, Australia, Canada, Costa Rica, Puerto Rico, and India. Crunch is rapidly expanding across the U.S. and around the globe.  

SOURCE Crunch Fitness

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How brain exercises can help lower the risk of dementia

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18 hours ago

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February 19, 2026

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How brain exercises can help lower the risk of dementia

FRESNO, Calif. (KFSN) — Keeping our minds sharp and active can keep our brains healthy.

“Any exercise retrains the brain,” says Dr. Perminder Bhatia. “What happens when people get dementia is that the connections in the brain are going slowly. When we retrain the brain, the connections become faster. When the connections become faster, they produce more neurotransmitters at the same time.”

A study in the Alzheimer’s Association research journal found that simple brain speed exercises were linked to lowering the risk of dementia by 26% at a 20-year follow-up.

Researchers looked at participants who did the initial speed exercise, plus the booster sessions.

“They gave them exercises to speed and coordination of their eyes at points to make them faster,” Dr. Bhatia said.

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Researchers noted that the speed exercise worked differently than memory ones because it pushes the mind to adapt.

Dr. Bhatia is the medical director of the Neuro-Pain Medical Center in northeast Fresno.

He gave a demonstration of what these exercises look like.

One example he showed was from the website Brain HQ.

“It gives you what you want,” Dr. Bhatia said. “Auditory brain speed, visual brain seed, field of view and safety. This game is called Hawk-Eye.”

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Dr. Bhatia recommends that people over 50 years old start these exercises, but anyone can start these sessions at any age.

There are more steps we can take to reduce our risk.

As we age, doctors say we become more susceptible to dementia.

That’s why living a healthier life and staying stimulated can improve our well-being for years to come.

For news updates, follow Ana Torrea on Facebook, X and Instagram.

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Copyright © 2026 KFSN-TV. All Rights Reserved.

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If You’re Building a Home Gym, Start With Dumbbells and a Yoga Mat

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1 day ago

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February 19, 2026

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If You’re Building a Home Gym, Start With Dumbbells and a Yoga Mat

To join or not to join a gym: That is the question. If you opt out of building a home gym, you can join a club and have access to more weights and machines. Friends and classes motivate you to keep coming, and that monthly bill keeps you disciplined. On the other hand, gym memberships are steep, workouts can get hijacked by bullies, and going to the gym is an additional commute.

My gym tardiness, however, will likely catch up to me. One of the most consistent messages from health and fitness experts today is that lifting weights has immeasurable benefits. Strength training allows us to keep doing the things we love well into our advanced years. It reduces blood sugar, lowers blood pressure, burns calories, and reduces inflammation. A recent review of studies in the British Journal of Sports Medicine by Harvard Medical School found that strength training is linked to lower risk for cardiovascular disease, diabetes, and cancer and provides a 10 to 17 percent lower overall risk of early death.

But you don’t need all the time and money in the world to have a great home gym. Reviews editor Adrienne So and I have been slowly adding to our existing, minimalist home gyms in our living rooms and garage—a roughly 10- by 10-foot patch in our basements and living rooms. There’s a ton of equipment out there, but for maximum results, I asked two physical therapists—Grace Fenske at Excel North Physical Therapy and Performance and Samuel Hayden at Limit Less Physical Therapy—for their recommendations.

Here’s a PT-recommended guide for an ultrasimple setup that will keep you pumped and motivated. Don’t see anything you like? Don’t forget to check out our existing guides to the Best Running Shoes, the Best Fitness Trackers, or the Best Walking Pads.

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Adjustable Dumbbells

Yes, these are very pricey. But people outgrow their small dumbbells very quickly, and if you bite the bullet early, adjustable dumbbells take up a lot less space than individual dumbbell or kettlebell sets. The Nüobell adjustable dumbbells required 38 patents and allow users to increase weight in increments of five pounds all the way up to 80 with a twist of the handle. Each dumbbell set replaces 32 individual dumbbells. In a cramped space, that’s a game changer.

The way that both Steph’s Nüobells and my Nike adjustable dumbbells work is that the full barbell fits into a cradle. (You can also mount the barbells in a stand.) When the user twists the handle to five pounds, the aluminum bar with grooves will grab onto the first hollowed-out plate, which is 2.5 pounds on each side of the barbell. With each subsequent turn of the handle the bar will pick up heavier weight in increments of five pounds. A safety hook at the bottom of the cradle ensures the barbell weight must be locked in place before lifting.

I like my Nike dumbbells because the end of the dumbbell is flat, which means I can rest it on its end on my thigh without putting a divot in my leg. Also, the plates aren’t round. If you have a big round dumbbell on the floor, or especially in your garage, it will find the nearest incline and roll away on top of a house pet or child. You can still take individual plates out of the rack if you need them for leverage under your heel or for mobility exercises. Whichever one you choose, though, both Steph and I recommend getting a floor stand to decrease strain on your back. —Adrienne So

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