April 29, 2025

Boost Your Mood: How Dance Can Improve Mental Health

Whether you’ve danced alone in your car to your favorite songs, swayed with your partner on the dance floor at a wedding or initiated a spontaneous dance party at a family celebration – you’ve experienced firsthand the positive effects dance can have on mental health.

For individuals with RLS, research suggests that an active lifestyle can be an effective tool for managing symptoms. Finding enjoyable and safe activities that also have psychological benefits can further enhance quality of life.

Movement in general has been shown to reduce stress, increase energy and promote a sense of calm. On a biological level, exercise reduces the body’s stress hormones, such as adrenaline and cortisol, while also stimulating the production of endorphins.¹ Endorphins are hormones released when the body experiences pain or stress.² They act as a neurotransmitter, blocking the nerve cells that receive pain signals. Endorphins also stimulate the release of dopamine, another neurotransmitter that plays a role in mood. An endorphin deficiency may indicate a lack of dopamine and can present as sleep issues, impulsivity and body aches or pains.²

Stress can also present as physical symptoms such as tense muscles, headaches, chest tightness or lightheadedness.¹ Bodily movement reduces tension, encouraging relaxation and mental clarity.

Dance is a unique form of physical activity that incorporates choreographed sequences, synchronicity and memorized movements. A systematic review of literature designed to study the cognitive impact of dance, found that dance was as effective, if not more effective, than other physical activities at improving psychological outcomes.³ The studies looked at dance broadly, including traditional dance forms, aerobic dance or theatrical dance across all ages. Preliminary evidence further suggested dance may be superior at improving motivation, distress, depression, memory and emotional well-being.³

Formal dance classes are often conducted in social settings, where engagement and a supportive community enhance participant enjoyment.³ Performing in group settings has been linked to the release of endorphins, inducing relaxation and pleasure. Incorporating exercise with music, which has been shown to have therapeutic effects, can also amplify mental health benefits. Dance requires multitasking between musicality, artistry, memory and focus, acting as a distraction from mental burdens.³ While further studies are needed to determine the specific benefits of dance based on genre, frequency and age, its overall health benefits should be recognized.

Fifty percent of people who start an exercise program will cease within six months; therefore, it is important to find an activity that is enjoyable to reap the long-term benefits.³ Whether it’s ballroom or ballet, the samba or swing, dance can have a positive impact on mental health.

If you’re seeking a new physical activity to incorporate into your routine, consult your healthcare provider and investigate concerns such as safety, efficacy and cost before making any changes to your treatment regimen. Exercise should be used in moderation and under the guidance of a professional with extensive fitness, nutritional and healthcare experience.

Sources

1. Exercising to relax - Harvard Health Publishing. Harvard Health. July 7, 2020. https://www.health.harvard.edu/staying-healthy/exercising- to-relax.

2. Professional CC Medical. Endorphins: What they are and how to boost them. Cleveland Clinic. May 1, 2024. https://my.clevelandclinic. org/health/body/23040-endorphins

3. Fong Yan A, Nicholson LL, Ward RE, et al. The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis. Sports Med. 2024;54(5):1179-1205. doi:10.1007/s40279-023-01990-2