A beginner's guide to: Dancing

rhythmic movement, dance therapy, physical expression

Dancing is a fun, inclusive activity for all ages and abilities, offering a fantastic way to stay active, improve your mood and have fun.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Turn the music up.

  3. Get your body moving.

  4. Once you feel ready, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

What is dancing?

Dancing is more than just moving to music – it’s a powerful way to improve both your mental and physical health. Whether you're a complete beginner or someone with experience, dance can be adapted to suit your ability and fitness level. You’ll get your heart pumping, improve your strength and flexibility, and even sharpen your coordination. But it’s not just about the physical benefits. Dancing is a great way to relieve stress, boost your mood, and disconnect from daily pressures. Whether you’re dancing alone at home or joining a group class, you’ll feel more energized and mentally clear. There’s no need to aim for perfection—just get your body moving with your favourite music and enjoy.

Ready to dance your way into a better mood?

Let us show you how!

Why dancing is good for you

With so many reasons to add dancing to your wellness routine (like reducing cortisol levels, elevating your mood, and increasing your endorphins to make you feel so good), here are a few benefits that you can experience by dancing.

Reduces anxiety & stress

Emotional well-being

Improves your physical health

Physical well-being

Enhances personal growth

Self well-being

Promotes social bonding

Social well-being

Improves your memory

Intellectual well-being

People who love dancing

Jennifer Lopez (aka JLo)

Person

Channing Tatum

Actor

Serena Williams

Sports

Footloose (the 1984 version, because the originals are always the best)

Movie

Real people's experiences

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3 experiences

Starting dancing? Read this first

We bet you're ready to hit the dance floor. But before you do, there are some important things to keep in mind. Dancing is fun, and these helpful tips will make sure you are dancing in the safest way possible before you put on your dancing shoes.

Common styles

Dancing comes in many forms, offering something for everyone, no matter your mood or fitness level. Here are a few popular styles to consider:

Classical

Latin & Ballroom

Fitness based

Free form dance to music

Safety

⚠️

Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.

⚠️

Wear appropriate footwear.

What you might experience

😏

"What have I signed myself up for, I’m not a dancer."

😮

"Wait…why am I going the wrong way?"

🤣

"Yikes, I can’t move like that"

😖

"Now do what?!"

🥰

"Maybe I can do this?"

Getting started guides coming soon...

Are you ready to dance up a storm?

We are busy working on detailed getting started guides and individual practice guides to follow.

What you need to know about dancing

Wondering whether you should start on your own, in a class, or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

The world’s oldest dance form is believed to be belly dancing.

The oldest proof of dance comes from 9,000-year-old cave paintings in India.

Did you know: The waltz was considered scandalous in the 19th century

"Dance like no one is watching” - Mark Twain.

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1 facts

Popular memes

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11 memes

Academic research we rate

Quality of life of women who practice dance: a systematic review protocol

Hernandes, J. C., Di Castro, V. C., Mendonça, M. E., & Porto, C. C. (2018). Quality of life of women who practice dance: a systematic review protocol. Systematic Reviews, 7(1). https://doi.org/10.1186/s13643-018-0750-5

Impact of dance therapy on adults with psychological trauma: a systematic review

Tomaszewski, C., Belot, R.-A., Essadek, A., Onumba-Bessonnet, H., & Clesse, C. (2023). Impact of dance therapy on adults with psychological trauma: a systematic review. European Journal of Psychotraumatology, 14(2). https://doi.org/10.1080/20008066.2023.2225152

The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis

Fong Yan, A., Nicholson, L. L., Ward, R. E., Hiller, C. E., Dovey, K., Parker, H. M., Low, L.-F., Moyle, G., & Chan, C. (2024). 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 Medicine, 54(5), 1179–1205. https://doi.org/10.1007/s40279-023-01990-2

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7 research pieces

Introduction guides from around the web

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1 introductions

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