The benefits of dance: physical, mental and social
Discover how participating in Rueda de Casino, Salsa, Son and more improves physical health, mental well-being and social connections, enriching your quality of life.
Rueda de Casino is a social group dance originating from Cuba that has captivated dancers all over the world. The dance is performed in a circular formation, and the dancers perform synchronized steps, often with partner swapping, creating a dynamic and inclusive atmosphere. This form of dance, along with other popular Latin American dances such as salsa, bachata, and son, offers a variety of benefits that improve physical health, mental well-being, and positive, social connections. This article explores these benefits and emphasizes why participating in these dances can enrich the quality of life.
Physical benefits
Cardiovascular health
Participating in dance forms such as rueda de casino, salsa, bachata, and son provides good cardiovascular exercise. The continuous movements, quick footwork and energetic partner swaps increase the heart rate, improve cardiovascular function and endurance. Studies have shown that moderately intense dancing can lead to a 46% reduction in the risk of developing heart disease. The combination of physical exertion and the energetic and positive nature of dance contributes to these significant health benefits. This is also confirmed by our course participants, where as many as 73% say they have noticed from medium to large improvement. *
Strength and flexibility
The varied movements in these dances improve muscle strength and flexibility. Dancers use various muscle groups, especially in the legs, core, and back, leading to increased muscle tone and core stability. The twists and the various dance figures improve flexibility and balance, which can reduce the risk of falls and injuries, especially in “well-grown-ups.”
In our survey, 40% stated that they have felt significantly stronger and more flexible than before they started dancing. Overall, 80% state from medium to large improvement.
Coordination and balance
Performing complex steps and synchronizing with multiple partners sharpens coordination and balance. Dancers need to be aware of their own movements and those of others, which improves body awareness and reflexes. This increased coordination is not only beneficial on the dance floor, but also in daily activities that require motor skills. Of SalsaNor’s course participants, 55% report strong improvement, and overall 93% from medium to strong.
Weight management
Dancing is an effective way to burn calories and control weight. Depending on intensity, a 30-minute dance session can burn between 90 and 252 calories. The fun and engaging nature of dance often leads to greater endurance compared to traditional exercise routines, supporting long-term weight management and overall fitness.
Dancing is first and foremost something we do because it’s fun, but still about 50% of SalsaNor state that this has had a medium to large impact* on their own weight control.
Mental benefits
Stress reduction
Dancing to rhythmic music, alone, in pairs, or in a group setting, acts as a powerful stress reliever. The positive and joyful atmosphere of these dances allows participants to relax, release endorphins that lift their mood and reduce anxiety. Focusing on the rhythms and movements provides a welcome distraction from daily stressors and promotes relaxation.
Perhaps one of the most obvious effects we see of dance is a reduction in stress. Something our study showed both in how the course participants experienced the degree of stress in their lives. And what they highlighted as important aspects of dance. As many as 62% say they have had a strong impact and reduction in stress. Overall, about 95% state that it has had a medium to strong effect. In fact, no one has stated that this has not affected them at all or to a small extent.
Cognitive function
Learning and memorizing dance moves in these dances stimulates cognitive functions. The mental challenge of remembering steps and responding to cues improves memory, concentration, and cognitive flexibility. Research has shown that social dancing can significantly reduce the risk of cognitive decline in the elderly, with dancing being one of the few physical activities linked to a lower risk of dementia in individuals over the age of 75.
Of SalsaNor’s course participants, 63% state that dance has helped them think more clearly and remember better to a medium to large extent.
Emotional well-being
Mastering new skills and contributing to group performances increases self-esteem and self-confidence. The sense of accomplishment and personal growth achieved through participation in these dances promotes a positive self-image and emotional fulfillment. Dancing also provides a channel for emotional expression, allowing the individual to channel their emotions creatively through movement.
When we asked the course participants whether dance has led to a better self-image and positive attitude, as many as 74% gave top rating, i.e. they strongly feel that dance has helped them with this. In fact, the distribution from 0-2: 0%, 3: 3%, 4: 23%
Mindfulness and presence
Dance, and perhaps especially collective dances such as rueda de casino, require the dancers to be fully present, focusing on the music, the others in the ring, and the coordinated movements. This immersion promotes mindfulness, encourages individuals to be in the moment, and develops and improves mental clarity. Such mindfulness practices can lead to improved mental health and psychological well-being.
When we asked our course participants if “dancing has made it easier for you to pay attention to what is happening here and now.” as many as 93% answered that they feel more attentive to a medium to strong degree.*
Social benefits
Community and belonging
Participating in dance, and perhaps especially rueda de casino, promotes the feeling of community. The collective experience of dancing together and working together to carry out synchronized movements creates a sense of belonging and mutual support. This community aspect helps combat loneliness and strengthens social bonds among participants.
SalsaNor participants are no exception and report that 94% have to a medium to large extent* helped them meet new people and feel part of a group.
Cultural exchange
Engagement in dance offers opportunities for cultural understanding and diversity. Deeply rooted in Afro-Caribbean and Latin American heritage, among others, the dance allows us to connect with and celebrate other cultures such as the Cuban, the Dominican, etc., regardless of our own background. This cultural exchange enriches our understanding and fosters inclusion and unity through shared shared experiences.
90% of our participants feel that they have gotten to know new cultures.*
Communication skills
Couple dancing and group dancing are characterized by non-verbal communication. Dancers develop the ability to read body language and cues, which improves their overall communication skills both on and off the dance floor. This skill is valuable in personal and professional relationships, improving interpersonal interactions.
About 20% of the course participants state that they have noticed a strong improvement in their communication skills. In total, 76% state that there is a medium to strong improvement.*
Networking and friendship
The social nature of these dances facilitates networking and the formation of lasting friendships. Dancers often meet others with similar interests, expand their social circles, and build connections that extend beyond the dance floor. These relationships often contribute to a richer social life and increased happiness.
60% state that they have greatly expanded their circle of friends as SalsaNor course participants. And a total of 95% say it is affected medium to severe.
Overcoming Challenges Through Dance
Resilience and adaptability
Learning dances such as rueda de casino, salsa, and bachata helps overcome challenges such as mastering intricate steps and adapting to new partners. This process builds resilience and adaptability, teaching the dancers to handle unexpected changes with elegance. These skills are transferable to everyday life, and can help us navigate personal and professional challenges.
Teamwork and leadership
Many couple dances, and perhaps especially group dances such as rueda de casino, require teamwork and, at times, leadership. The dance includes roles where individuals must lead cues or guide the other partner or group, which promotes leadership skills and the ability to collaborate. Participants learn the importance of collaboration and trust, essential components of effective teamwork.
Rueda de Casino and other dances such as salsa, bachata, son and more, offer a holistic approach to improving well-being. The physical demands improve health and fitness, while the mental challenges keep the mind supple. Socially, they bring people together, promote community and cultural understanding. By participating in dance, individuals can enrich their lives on multiple levels, experiencing joy, community, and personal growth. In this way, dance appears not only as a recreational activity, but also as a meaningful activity that improves the quality of life.
* In this article, we refer to our survey where we ask participants to rate how strong the improvement/impact of the dance has been on a scale from 0, no impact to 6, strong impact. We have assessed grades of 4.5 and 6 where we state "from medium to large" improvement.
References
In this article, we make many claims that are good to have some basis for saying something about. Here is a reference list that has been used as a background for this article.
This article is also published in English on our Rueda de Casino platform.