Fitness

Why Dancing May Be More Effective Than Exercise for Reducing Stress

Published

7 months ago

March 21, 2025

Press Room

Why Dancing May Be More Effective Than Exercise for Reducing Stress

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 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.

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 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.

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.

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.

Related Topics:dancing stress Stress management stress relief

Click to comment

Fitness

Ohio State conducts research study about exercise and improving mental health

Published

40 minutes ago

October 30, 2025

Press Room

Ohio State conducts research study about exercise and improving mental health

Training session with a student participant of the Exercise is Medicine™ for Student Resilience research study. Credit: Courtesy of Carmen Swain

The College of Education and Human Ecology is exploring how physical activity can improve students’ mental health.

The college is partnering with Wilce Student Health Center and Student Life Recreational Sport to conduct the study called “Exercise is Medicine™ for Student Resilience” to implement structured exercise into students’ lives.

The study targets those who aren’t active or are stressed to help enhance their mental health and resilience, Carmen Swain, director in health and exercise science and principal investigator of the study, said.

“Our main mission is to try to impact mental health and college students, that’s our goal,” Swain said.

The program is led by trained undergraduate students who work as research assistants or personal trainers. The fitness coaches meet weekly with student participants for nine weeks to do exercise sessions, Swain said.

Participants are required to wear a fitness tracker called a “WHOOP” that measures their health and fitness data throughout the program, Swain said.

“It measures a lot of your biometric data,” Swain said. “So, it measures your heart rate, your sleep and it’s pretty cool.”

The fitness tracker also helps researchers monitor participants’ stress levels to see if they are decreasing throughout the study, Jean-Pierre Khouzam, a second-year master’s student in kinesiology and research lead for the study, said.

“I like to call it a nicer Apple Watch,” Khouzam said. “Never take it off, you charge it on your wrist and it gives you a lot of insights. A lot more insights than just a normal Apple Watch would give you.”

Researchers also conduct pre- and post-testing to measure the changes in the students’ physical fitness and mental health status, Swain said.

Part of the testing is having participants take surveys that score measures like depression and loneliness, Swain said.

“The goal of the program is to see if the physical fitness programming led by these peers impacts their scores on these surveys,” Swain said.

The research is especially relevant now because many Ohio State students are struggling with high levels of anxiety, depression and loneliness, Swain said.

“Mental health is a crisis, especially for college students,” Swain said.

Many studies show that exercise can improve mental health, which is why the research study was developed, Khouzam said.

There are currently seven students participating in the study, and the goal is to have 20 participants by the end of the next semester, Khouzam said.

He hopes the undergraduate leads will gain valuable skills from the experience and see the impact they are making on others, Khouzam said.

“Hopefully they have an impactful experience to where they understand what research is about,” Khouzam said. “And then also they’re helping other people, which is huge in my eyes.”

Fitness

Should You Exercise In The Morning Or Evening? Deepika Padukone’s Trainer Weighs In

Published

19 hours ago

October 29, 2025

Press Room

Should You Exercise In The Morning Or Evening? Deepika Padukone’s Trainer Weighs In

Last Updated:October 29, 2025, 09:03 IST

Yasmin Karachiwala, who has trained Deepika Padukone and Alia Bhatt, revealed if one should work out in the morning or evening for best results.

For anyone trying to stay fit, finding time to exercise often feels like the biggest workout of all. Between work meetings, social plans, and family responsibilities, sticking to a consistent routine can be challenging. And amid all the wellness advice flooding social media, one debate never seems to end – what’s the best time to exercise: morning or evening?

Celebrity fitness trainer Yasmin Karachiwala, who has shaped the physiques of stars like Deepika Padukone, Katrina Kaif, Alia Bhatt, and Preity Zinta, recently reignited the conversation. She asked her followers a simple but relatable question: “Are you team Morning or team Evening?”

Why Timing Matters Less Than Consistency

According to Yasmin, there’s no universal ‘best’ time to work out. It’s about what fits you. Morning workouts appeal to early risers who enjoy starting their day on an energising note. Exercising first thing can boost mood, metabolism, and mental clarity. But for others, evenings are when their body feels warmer, stronger, and more flexible, making strength or endurance workouts more effective.

Food timing is another key factor. Some prefer training on an empty stomach, while others need a light pre-workout meal for an energy lift. And then there’s environment – some thrive in the hustle of a busy gym, others focus better in quieter spaces. Yasmin’s take: it’s about listening to your body’s rhythm, not forcing it into someone else’s routine.

The Power Of Showing Up

What truly defines success, Yasmin insists, is consistency. Whether it’s 6 a.m. Pilates or a 7 p.m. spin class, regularity beats perfection. “The best time is whenever you can stay consistent and enjoy it,” she emphasises. Her approach, honed over decades of training Bollywood’s fittest, prioritises longevity over quick fixes. Workouts are tailored not just for aesthetics but for balance by improving posture, flexibility, and mental wellness alongside strength.

Fitness That Fits Your Life

For those still caught between sunrise runs and post-work gym sessions, Yasmin’s advice offers freedom: stop overthinking the clock. What matters most is that your workout feels sustainable and enjoyable.

In a world obsessed with trends, her philosophy cuts through the noise. Fitness isn’t about finding the perfect hour; it’s about showing up, every day, in whatever hour works for you.

Location :

Delhi, India, India

First Published:

October 29, 2025, 09:03 IST

Disclaimer: Comments reflect users’ views, not News18’s. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.

Fitness

Scientists just debunked a popular exercise myth and the truth might surprise you – Metabolic

Published

2 days ago

October 28, 2025

Press Room

Scientists just debunked a popular exercise myth and the truth might surprise you – Metabolic

You’ve probably heard the claim that too much exercise “uses up” your heartbeats, as if the heart were a battery with a limited charge. New research says the opposite is true. A fit heart actually beats less over time, making each beat more efficient and possibly adding years to your life.

A team from Australia’s Victor Chang Cardiac Research Institute and the St Vincent’s Institute of Medical Research found that physically active people use fewer total heartbeats per day than those who are sedentary. Here, we’ll look at what the researchers discovered, how it challenges a long-standing health myth, and what it means for your heart, longevity, and fitness habits.

Exercise myth debunked: the truth about heartbeats

The study, published in JACC: Advances, compared the daily heart activity of trained athletes and inactive adults. The difference was striking. On average, athletes’ hearts beat about 68 times per minute, while non-athletes clocked in around 76. Over 24 hours, that’s roughly 97,920 beats for the active group and 109,440 for the inactive—a savings of more than 11,000 beats a day for fitter individuals.

Professor Andre La Gerche, head of the HEART Laboratory at the Victor Chang Cardiac Research Institute, explained that this efficiency is what sets a fit heart apart. “Even though athletes’ hearts work harder during exercise, their lower resting rates more than make up for it”, he said. In other words, your heart doesn’t wear out from regular workouts—it gets stronger and smarter.

Participants with the highest fitness levels had resting heart rates as low as 40 beats per minute, compared to the typical 70–80 bpm seen in most adults. Despite bursts of intense activity, their total daily heartbeats remained lower overall. This finding directly challenges the old “finite heartbeats” theory that exercise depletes the body’s limited energy supply.

“The fitter you are, the more metabolically efficient your body becomes”, La Gerche said. “Even if you’re training hard for an hour a day, your heart beats more slowly for the other 23 hours”. That lower resting rate is linked with better cardiovascular function, reduced disease risk, and longer lifespan.

The biggest improvement, according to La Gerche, comes from going from unfit to moderately fit. Just a few hours of regular activity a week can make a measurable difference in how efficiently your heart works.

Other exercise myths worth forgetting

Here are a few other common misconceptions that science continues to dismantle:

You have to work out hard every day to see results. Rest and recovery are part of training. Muscles repair and strengthen when you give them time to recover.
Cardio is all you need for heart health. Strength training, mobility work, and flexibility exercises also support heart function and metabolic health.
Morning workouts are always better. The best time to exercise is when you can do it consistently.
Sweating means you’re burning more calories. Sweat is about cooling your body, not a measure of fat loss or workout effectiveness.

Exercise doesn’t burn through your heartbeats—it helps you use them wisely. A strong heart beats slower, lasts longer, and keeps you healthier. Fitness is about training your body to use it efficiently.