Fitness

Why Dancing May Be More Effective Than Exercise for Reducing Stress

Published

10 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

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Fitness

Functional Fitness Because Gravity Always Wins

Published

3 hours ago

January 17, 2026

Press Room

Functional Fitness Because Gravity Always Wins

[This is the latest installment of “Cobb Cuisine, Culture and Community” by Brian Benefield. Photo above by Brian Benefield]

Staying fit is essential for many reasons, but let’s be honest: the most compelling one is that gravity is undefeated, and it is coming for all of us. Every squat, push-up, and awkward plank is essentially a strongly worded letter to the universe saying, “Not today.” Fitness is less about vanity and more about delaying the moment when you make a noise just standing up, and your family asks if they should call someone.

First, staying fit helps you perform basic daily activities without turning them into dramatic events. A fit person bends down to tie their shoe and pops right back up. Another person bends down, pauses to reflect on life choices, and considers whether this shoe really needs to be tied. Fitness allows you to carry groceries in one trip, which is the truest measure of human success. Nothing humbles the soul like standing in a parking lot, staring at five bags of groceries, knowing that multiple trips are the sensible choice but refusing, because of pride.

It is also crucial for long-term health, which sounds boring until you realize it’s really about avoiding awkward conversations with doctors. Doctors have an unsettling ability to look at you over their glasses and say things like, “We need to talk about your numbers.” Staying fit helps keep those numbers from becoming characters in a horror movie. No one wants cholesterol levels that could be used as a zip code. Exercise is basically bribing your heart to keep working properly by promising it a steady supply of oxygen and good intentions.

My wife, Cecilie, and I do some form of exercise almost every day. A bike ride in the often bipolar Atlanta weather, lifting weights at home, or a yoga session are all ways we stay functionally fit. I will be turning the big 6-0 in a few years, and have found that strength training and yoga are increasingly important as I age and strive to stay strong and be more flexible.

Cecilie has recently joined a new gym named LuLu Belle, an all-women’s boutique studio that offers small-group classes. And it doesn’t hurt that it is located directly behind our house. The owner, Shelly Thomas, believes that movement is a gift and not everyone has that privilege, so you must take advantage of it every single day.

Then there’s mental health. Exercise releases endorphins, which are tiny chemical messengers that whisper, “Everything is fine,” even when your inbox says otherwise. Staying fit turns mild inconveniences into manageable annoyances. Without exercise, spilling coffee can ruin your entire week. With exercise, you spill coffee and think, “This is a test, and I am emotionally strong.” Fitness doesn’t solve your problems, but it makes you less likely to scream at a toaster for burning your bread.

Being in good shape also prepares you for unexpected moments of heroism, like chasing a runaway shopping cart before it dents a luxury SUV, or running to catch a flight when the gate agent says your name in that tone. Fit people hear the “Final boarding call” and jog calmly. Others may hear it and immediately start negotiating with destiny. Fitness gives you options like stairs. Fit people take the stairs for exercise. Some folks take the stairs because the elevator is broken and then file a formal complaint with the building.

Being fit is about future you. Future you wants to travel, dance at weddings, and get out of a chair without a sound effect. Present you can make that happen by occasionally lifting something heavy or moving quickly for no reason. Fitness is a gift you give yourself that keeps on giving, mostly in the form of not needing help opening jars.

So yes, staying fit is important. Not because you want six-pack abs or Facebook likes, but because life is easier, funnier, and far less creaky when your body cooperates. And because one day, you’ll bend down, stand up effortlessly, and realize you’ve won a small but meaningful victory over gravity.

Fitness

‘Best’ five-minute exercise that can help you live longer and healthier

Published

15 hours ago

January 17, 2026

Press Room

‘Best’ five-minute exercise that can help you live longer and healthier

You can weave these quick exercises into any part of your day

Recent research suggests that minor increases in daily moderate-to-vigorous intensity physical activity could lower the risk of death.

The study, published in The Lancet, analysed data from nearly 95,000 middle-aged and older adults in the UK, alongside 40,000 people from Norway, Sweden, and the US.

Researchers, headed by academics from the Norwegian School of Sports Sciences, discovered that just five minutes of additional exercise per day could cut deaths by 6% amongst the least active individuals, and amongst the general population, it could decrease the risk of death by 10%.

Data from the UK portion of the study, based on the UK Biobank research, also reveals that cutting sedentary time by 30 minutes a day could reduce 4.5% of deaths among all adults taking part in the study, excluding those who were already highly active.

This significant research shows that even just a few minutes of daily movement can deliver substantial health benefits, reports the Mirror.

With this in mind, Tara Riley, a Pilates, barre, and strength trainer, has shared five short-burst exercises that can be readily incorporated into even the most hectic schedules.

1. Squats

“Squats are fantastic, especially if you’ve done lots of sitting during the day. They are a really great way to reactivate those glutes and use those legs,” says Riley. “For a standard squat, just put your legs about hip-width apart and send your bottom backwards and shift your weight into your heels.

“You could even do some squats hovering over a chair as that can help give you a good sense of where your body should be. If you want to make them harder, you could also do little pulses to really fire up your legs so your glutes feel really warm by the end of it.”

2. Planks

“I would also recommend some sort of variation of a plank,” suggests Riley. “A plank is a really good way to build strength and stability as you are stabilising through your shoulders, your hips and through your core.”

However, she acknowledges that maintaining planks for an extended period can be tough, so she has proposed some alternatives for beginners aiming to progress.

“You can always start on your hands and knees and do knee taps,” recommends Riley. “For this, hover your knees off the ground and then tap them back down. Then as you get stronger, hover them off and hold for 20 seconds. Also, if your wrists aren’t super happy in this position, you can always go onto your elbows.”

3. Hip mobility exercises

“I am also a big fan of hip mobility, because I know it’s an area that a lot of people really struggle with. Many people have got tight hips or painful hips, and sometimes that comes from doing a lot of sitting,” explains Riley.

“Everyone walks and goes up and down stairs, but that’s actually only moving that joint in two directions, forwards and backwards, and really that joint wants to move side to side and in a circle to keep it healthy and happy.”

She emphasises that movements such as hip and leg circles can be performed virtually anywhere and at any moment, offering genuine benefits for flexibility. “Stand up and place your hand on a surface, then lift one leg straight forwards and return to standing 15-20 times, followed by lifting it backwards for the same number of repetitions,” Riley explains.

“You’re going to start to feel those glutes going, and then you can also lift it out to the side again for the same amount of reps.

“Then bring the knee forwards, and then circle it out to the side, and the round to the back so you’re doing a big hip or leg circle. This is a really good strengthening but also mobilising hip exercise.”

4. Tabletop toe taps

“If you sit at a desk all day long, you might have a tendency to start to hunch forward to look at your work screen,” Riley acknowledges. “Doing core exercises like tabletop toe taps is really good for strengthening the core to help you sit and stand up straight.”

To perform tabletop toe taps, begin on the floor. “Lie on your back and take your legs into a tabletop position, so your knees are bent,” Riley directs.

“Make sure your knees are above your hips and your shins are parallel to the floor, and then just tap one toe down at a time and bring them back up to table top position.

“Try to do that while breathing, but also without your back moving. So, make sure that you aren’t arching your back and are really working into that core. If you’re feeling really strong, you could curl forwards and keep your head off the floor while you tap your toes.”

5. Shoulder glides

“I think your shoulder mobility and the ability to move your arms is really important for your back and for how your shoulders feel, so an exercise like shoulder glides can be really great,” Riley suggests. “Start by standing upright against the wall, so the back of your head and shoulder blades are both touching the wall.

“Reach both your arms all the way up overhead, so the backs of your hands are also against that wall, and then draw those elbows down towards your waist and up again. Try to keep the back of your hands and your arms against the wall as you do that.”

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Fitness

Mike Sommerfeld Reveals His Simple 4-Exercise Leg Day Ahead of the 2026 Arnold Classic – Muscle & Fitness

Published

1 day ago

January 16, 2026

Press Room

Mike Sommerfeld Reveals His Simple 4-Exercise Leg Day Ahead of the 2026 Arnold Classic – Muscle & Fitness

Mike “The Bad Ass” Sommerfeld is on a mission to defend his Arnold Men’s Classic Physique title and is taking a no-nonsense approach to outperforming the likes of Wesley Vissers and a debuting Sam Sulek. To illustrate this, the gigantic German used a recent Instagram post to share one of his go-to leg days for total domination, and you can try it too.

Sommerfeld brought the complete package to the stage during the 2025 Arnold Classic, impressing the judges with his muscle mass, definition, symmetry, and conditioning, but with a stacked field ahead of him in March, the big man shares that one of the workouts he’s forged follows a back-to-basics approach. Apparently, The Bad Ass’s leg day is about quality over quantity and requires just four exercises in total. “Two for hams, and two for quads,” he explained.

Mike Sommerfeld’s 4-Exercise Leg Day Workout Ahead of the 2026 Arnold Classic

Warmup

Hamstrings

Quads

Mike Sommerfeld’s Leg Day Strategy Explained

Joining the likes of other bodybuilding great, Martin Fitzwater, Sommerfeld shared that he begins leg workouts with adductors to warm up his upper legs and get the blood circulation stimulated. “I always start with adductors to warm up my hips and get me going,” explained Sommerfeld. “Especially mentally, and physically, to lift heavier weights for the upcoming exercises.” He noted that while on the machine, he pushes his back to the pad as far as possible, to increase both the stretch and the contraction while executing his reps.

Homing in on his hamstrings, Sommerfeld’s first exercise is the seated leg curl. “The reason for that is, you get an amazing pre-stretch position by just sitting down (and getting set up) on the machine” said the man-mountain. Next up is the deadlift. “Why? Because we already contracted hamstrings pretty hard, and they are pumped as hell,” confirmed Sommerfeld. “Now we can stretch the s**t out of our hamstrings.”

Moving on to quads, the 2025 Arnold Men’s Classic Physique champion shared that his new favorite quad exercise is the hack squat (also referred to as the hack press). “The reason for that is, it feels so much more natural to my knees.” Sommerfeld explained that he feels almost zero pressure or pain on his knees with this squat variation. “And I can go really deep into the stretch, and I can focus entirely on my way up, to contract my quads as hard as possible.” The Bad Ass also shared that he likes to use rest-pause sets on the hack squat, performing his reps towards failure, taking a short break, and then going again to towards failure. “So, after hitting 10 to 12 reps, I like to pause for a few seconds, and then go again for three to four more reps.”

Last but not least for his legs, Sommerfeld rounds out his workout with the belt squat. “The reason for that is, it’s actually so much smarter to use a belt squat because it loads your hips, not your shoulders,” coached the champ. “In regular (back) squats you have all the load on your shoulders, and your body needs to stabilize it all the way. That creates a lot of fatigue and we wanna train legs not our full body. This is why I chose the belt squat, an amazing piece of equipment. You can hold yourself and stabilize yourself (on the platform). You can go really deep, wait a second in the stretched position, and then go up again, and squeeze it out.”

In terms of sets and rep, Sommerfeld explained that he does “multiple, multiple, sets,” but for us mere mortals, 2 to 3 sets of 8 to 12 reps will bring mass building results. By focusing on the quality of his stretch and contractions and isolating his quads and hamstrings rather than fatiguing the rest of his body, Mike Sommerfeld could present his best physique yet come March.

To follow Mike Sommerfeld on Instagram, click here.