Fitness

Why Dancing May Be More Effective Than Exercise for Reducing Stress

Published

1 year 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

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Fitness

Does Medicare Help Pay for Gym Memberships?

Published

10 hours ago

March 29, 2026

Press Room

Does Medicare Help Pay for Gym Memberships?

Almost all Medicare Advantage members (98 percent) were in plans that covered some fitness benefits in 2022, according to a Kaiser Family Foundation study. These benefits take several forms, including membership in the popular SilverSneakers program for people 65 and older or its competitors Renew Active and Silver&Fit.

SilverSneakers provides access to more than 15,000 fitness locations across the country; online dance, exercise, meditation, stretch and yoga classes; and an on-demand video library of prerecorded workouts. A free SilverSneakers GO fitness app for Apple and Android phones is also available. Other Medicare Advantage plans also offer free gym memberships with access to a nationwide network of health clubs and exercise locations, personalized fitness plans and on-demand workout videos.

In addition to gym access, many plans provide incentives to stay active, such as a free fitness tracker every two years, discounts on a smartwatch or exercise equipment if you meet activity goals, or gift cards if you take certain healthy actions, such as exercising or getting a flu shot.

How do I find Advantage plans with fitness benefits?

To find Medicare Advantage plans with fitness benefits in your area, go to the Medicare Plan Finder, type in your zip code and choose Medicare Advantage Plan for the search. It will prompt you to put in your medications, but you can bypass that.

Next, you’ll see a list of Medicare Advantage plans available in your area. The Plan Benefits summary for each option will have a green check mark if the plan has vision, dental, hearing, transportation to and from a medical appointment, or fitness benefits. Click on the Plan Details button and scroll down to Extra Benefits for a summary of fitness benefits available. To learn more details beyond “Not covered” or “Some coverage,” you can contact the plan at the phone number at the top of the Plan Details web page or read plan documents on the insurer’s website, linked at the top of the page.

Do Medigap plans offer fitness benefits?

Even though Medicare supplemental plans, also known as Medigap, don’t include fitness benefits as part of their standard coverage, you may find they include gym membership as well as discounts for dental, hearing, and vision services at no additional cost. Some plans offer low-cost packages to add these benefits.

Here, too, you can use Medicare’s Plan Finder tool to learn more about Medigap plans in your area.

Fitness

Quarantine Fitness Trends & Top Exercises During COVID-19

Published

22 hours ago

March 28, 2026

Press Room

How to stay active and motivated during quarantine

When your daily routines are disrupted, finding the motivation to exercise can be a challenge. The key is to build a new structure that works for you. Schedule your workouts as you would any important appointment to create commitment and turn intention into action.

Focus on consistency rather than intensity, especially when adapting to a new environment. Setting small, achievable goals—like a 20-minute walk or a short bodyweight circuit—can build momentum. Remember that any movement is better than none, and establishing a regular habit is the most important first step.

At-home and outdoor exercise ideas

You don’t need a fully equipped gym to maintain your fitness. Many effective workouts can be done with minimal or no equipment, either in your home or safely outdoors.

Bodyweight training: Exercises like squats, push-ups, lunges, and planks are foundational movements that build strength using your own body as resistance.
Yoga and mobility: Focusing on flexibility and movement quality can reduce stress and improve recovery. Many free resources are available for guided yoga flows and mobility routines.
Outdoor cardio: If you can do so safely, activities like walking, running, or cycling are excellent for cardiovascular health and provide a much-needed change of scenery.

The most popular quarantine exercises, according to WHOOP data

A recent study examined data from 50,000 WHOOP members between January 1 and May 15, including over 4.9 million workouts. This comparison captured exercise behaviors before and during social distancing, using March 9 as the cutoff—the week the World Health Organization classified COVID-19 as a pandemic and the US declared a national state of emergency.

The study tracked the six most popular exercises: running, functional fitness, weightlifting, cycling, swimming, and walking. It measured the relative frequency of each activity on a daily basis. As you can see in the graphic below, there was a significant uptick in running, cycling, and walking once social distancing began.

QUARANTINE EXERCISE MODALITIES WITH BIGGEST INCREASE

Walking took the biggest jump, followed by running and cycling. The spikes on the graph show increased participation in all three activities on weekends, which continued during quarantine. However, with running in particular, the frequency of weekday and weekend participation became more similar—a lack of commuting gave runners more opportunity to get outside during the week.

The quarantine workouts that decreased

The three activities people started doing more of are all individual forms of exercise that happen outdoors—a needed break from being stuck inside. Functional fitness, which for many members was already a solo at-home workout, saw little change. Weightlifting and swimming saw significant decreases, coinciding with the closures of gyms and athletic facilities.

Other trends in quarantine exercise: Increased frequency and intensity

The sample of 50,000 WHOOP members exercised 1.1% more often once quarantine began. With many social activities unavailable, people turned to working out to pass the time. Exercise modalities like running and cycling require a high cardiovascular load, and members spent 1.8% more time working out in their three highest heart rate zones during quarantine.

The study also discovered improvements in several key physiological markers that WHOOP tracks, including sleep, resting heart rate, and heart rate variability.

Understand your body’s response to new routines

Adapting your fitness routine is the first step. Understanding how your body responds to those changes is the next. Are your new workouts building fitness without compromising recovery, and are you getting enough sleep to support your efforts?

WHOOP quantifies the impact of your daily behaviors on your body. By monitoring your Sleep, daily Strain, and Recovery, you get personalized insights to help you train smarter, recover faster, and build healthier habits.

Frequently asked questions

Does exercise help fight a virus?

Regular, moderate exercise can support your immune system. Physical activity helps promote good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. However, it’s important to balance activity with recovery, as overtraining can place stress on the body.

Does exercise speed up COVID-19 recovery?

The relationship between exercise and COVID-19 recovery is complex and depends on the individual. Some research suggests that light physical activity during and after the illness may help with certain symptoms, particularly mental and neurological ones. It is critical to listen to your body, avoid strenuous activity while sick, and consult with a healthcare professional before resuming exercise after an infection.

How does WHOOP measure the intensity of a workout?

WHOOP measures the intensity of your activities by analyzing your heart rate. The Strain score quantifies the total cardiovascular load you experience throughout the day, whether from a specific workout or other daily stressors. By tracking how much time you spend in elevated heart rate zones, WHOOP gives you a clear picture of how hard your body is working.

Fitness

I’m a fitness writer and these are the 44 best deals I’ve found in the Amazon Big Spring Sale

Published

1 day ago

March 28, 2026

Press Room

I’m a fitness writer and these are the 44 best deals I’ve found in the Amazon Big Spring Sale

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet’s Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.