Dancing is a fun, inclusive activity for all ages and abilities, offering a fantastic way to stay active, improve your mood and have fun.
A beginner's guide to: Dancing
rhythmic movement, dance therapy, physical expression
Want to get into dancing?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Get the app
Quick Start
These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
See what’s needed
Space, setup, and time. Check the practical stuff so you're good to go.
Start right now
Ready to do it right now? Step straight into a fully guided session.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
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!
Check it out
Why dancing is good for you
Dancing lifts mood, enhances emotional awareness, and boosts focus & confidence.
Higher energy levels
Focus area: Vitality (Impact rating: High)
Stronger positive mood
Focus area: Lightheartedness (Impact rating: High)
Stronger social bonds
Focus area: Social connection (Impact rating: High)
Greater social confidence
Focus area: Social confidence (Impact rating: High)
Solid fitness gains
Focus area: Physical activity (Impact rating: High)
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
Want a closer look at dancing?
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3 experiences
Ways to try it, what to expect, and how to stay safe. Read on!
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?"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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.
"Dance like no one is watching” - Mark Twain.
Did you know: The waltz was considered scandalous in the 19th century
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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
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