When people think of dance, they often picture performance, entertainment, or cultural celebration. Yet beyond the stage and studio, dance is increasingly recognised by research as a powerful, evidence-based activity that benefits physical health, mental wellbeing, cognitive function, and social community onnection across the lifespan.
From children in schools to older adults in the community, dance offers a unique, accessible way to stay healthy while fostering identity and belonging.
A Full-Body Workout in Disguise
Dance isn’t just exercise. Studies show moderate-intensity dance is associated with a lower risk of cardiovascular disease, sometimes better than walking. It also improves balance, flexibility and functional mobility, especially in older adults – the kind of benefits many traditional workouts struggle to match. Importantly, dance can be tailored to individual abilities and cultural preferences, making it accessible to many.
In Singapore, you see this everywhere: ActiveSG and Health Promotion Board programmes host Zumba and dance fitness classes in community spaces from HDB void decks to malls. These sessions make movement social, fun, and inclusive — a blend of fitness and community that keeps people coming back.
Shaping Bodies and Minds Early
Dance does more than just keep kids active. Research in children who participated in aerobic dance programmes found improvements in inhibition (self-control), working memory and cognitive flexibility – all vital for academic success and emotional regulation.
For young girls, regular modern dance participation has been linked to better muscle strength, endurance, aerobic fitness, and body composition.
In schools here, dance is already part of PE and co-curricular activities — from Just Dance in primary PE lessons to CCA options like Indian, Malay, and Chinese dance. These programmes encourage healthy habits early and contribute to discipline, adaptability and confidence.
Mind Matters
Dance also supports mental wellbeing. Physiologically, it triggers the release of endorphins, the body’s natural mood boosters. It also lowers stress hormones like cortisol. This can help reduce symptoms of depression and anxiety, enhance self-esteem and improve overall mood.
In Singapore, therapeutic use of dance extends into mental health programmes, such as at the Institute of Mental Health, where dance helps individuals express emotions and engage socially in supportive settings.
Brain Gains
Unlike many other forms of exercise, dance challenges the brain as well as the body. Learning choreography requires motor planning, memory, and focus. Studies show that older adults who dance regularly perform better on cognitive tests than those who don’t, and even better than those who engage in other structured activities.
Some dance forms, like Latin-inspired Zumba, show particularly strong improvements in working memory compared to treadmill workouts.
Connection Through Movement
Finally, dance is deeply tied to culture and identity. Different dance forms – from traditional Chinese, Malay, and Indian dances to Tai Chi – each bring unique emotional and social benefits. Practising cultural dance connects people to their roots and to others who share similar backgrounds, fostering community and inclusivity.
Research even suggests that adolescents in community dance settings can experience reduced symptoms of depression and anxiety, thanks to increased belonging and self-expression.
More than Movement
Whether it’s Zumba at the HDB void deck or a school dance CCA, dance is movement with meaning: physical, mental, and social. It’s not just about fitness; it’s about joy, connection and lifelong wellbeing.
Dance offers something rare: exercise that doesn’t feel like exercise at all. So the next time you walk past a group moving to music, maybe stop, try a step, and see what it does for your body and mind.
by Keerthi Muthaiya Kalyani
