Mental and Physical Benefits of Dance Fitness
- Jan 31, 2025
- 5 min read
Updated: Feb 2, 2025
Written by Victoria Marr, Co-Founder of Sleek Technique
Well known as the creators of the Sleek Technique method and establishing it as the first online dance fitness business in the UK, Victoria and Flik have a wealth of expertise in the health and fitness industry. Seamlessly blending the benefits of ballet with mainstream fitness they help women across the globe achieve their fitness goals.
Dance has been a part of my life for as long as I can remember. It began when I was a toddler, prancing around the lounge at home, imitating the dancers on TV in shows like Fame and Top of the Pops. I started taking ballet classes when I was two, and by eleven, I was hooked and training seriously. I loved the feeling of moving my body expressively to music and the strength and flexibility it gave my muscles. I enjoyed it so much that I pursued dance as a career and spent the best part of twenty years touring the world as a professional ballet dancer with the Birmingham Royal Ballet.
Dancing, at its roots, has given me a lot of joy. After all, it is one of the oldest forms of self-expression, a means of celebrating and bringing communities together. That exhilarating feeling, coupled with all the physical benefits I have enjoyed from it, means dance has remained a consistent part of my life even today.
After retiring from full-time performing, my fellow dancer and friend Flik Swan and I founded our own online dance fitness company, Sleek Technique. We wanted to share the “body of benefits” we had enjoyed while dancing with other women worldwide who liked the idea of getting into shape in a fun, artistic way. That was almost twelve years ago, and at the time, we were certainly ahead of the curve. However, the popularity of dance, ballet fitness, and barre workouts has continued to grow as they seamlessly combine physical activity with the joy of moving to music. Apart from its aesthetic appeal, dance fitness provides numerous mind and body benefits that contribute to overall well-being. If you’re keen to harness some of them, read on...
Physical benefits
Let’s start with the cardiovascular system, not the emotional side of your heart: A dance fitness class generally links steps together to a rhythm. These sequences involve multifunctional, flowing movements that act to elevate your heart rate and enhance blood flow. Regular exercise like this which strengthens your cardiac muscle can also contribute to a reduction in the chances of developing heart disease and other cardiovascular issues later in life. Of course you can get this from running or cycling too but dance has the added benefit of being so varied and creative. So if pounding the pavements is not for you, the option to dancing your heart rate up is both fun and effective.
Strength and flexibility
Have you ever watched a ballet dancer and wondered at the strength it takes to perform some of their most physically demanding moves, strength which is paired with amazing flexibility? Dance fitness like Sleek involves practicing a repertoire of strength-building exercises for both larger and smaller muscles combined with stretching for each muscle group as it is worked. This kind of training leans towards increased lean muscle rather than bulking and of coursed increased flexibility which is an important factor in our bodies ability to move more functionally and prevents injuries. Regular dance practice helps promote good posture and body alignment as well as improved balance and coordination. It is also effective in helping prevent and relieve lower back pain (see our previous article)
Weight management
Dance fitness is a fantastic calorie burner and can assist in weight management. Dance cardio in particular can markedly boost your caloric expenditure and assist with weight management.
Dance workouts mix aerobic and anaerobic moves to get your metabolism revving, so you'll torch more calories even after you're done. Combined with a good balanced diet it is a really effective way to both attain and maintain a healthy body composition.
Building healthy bones
The repetitive impact and weight-bearing aspects of dance help stimulate bone development and density, which can ultimately improves bone health and help lower your risk of osteoporosis.
Weight-bearing activities like dance fitness add a slight load to your bones without being high impact, making your skeletal structure stronger and helping to reduce the loss of bone density that comes with aging.
Mental benefits
Reduction of stress
We can all get a little bit overwhelmed with the stresses of life sometimes and dancing has long been a ritual for release, celebration, and even exorcising demons! Dancing requires concentration and focus on the task at hand, allowing you to step away from things that have been circling in your mind. The rhythmic movements, uplifting music and social engagement that come with attending a dance fitness class helps the body to release endorphins, which are neurotransmitters that create feelings of relaxation and well-being. “By being present and focusing your mind on the movement and the music, you can effectively dump your stress, exorcise any figurative demons and literally change your mood,” said Lee Hill, founder of the Restaurant Dance Party, or RDP, party movement.
Cognitive function
Dance fitness has choreographed sequences to learn, which enhances cognitive function, these are set to a recognised pattern of music or beat, both help support neural connectivity. One of the great benefits of dance-based activities is how they promote cognitive abilities like memory, attention, and spatial awareness (paediatricians love this for young children and as a mother of 2 myself, I encourage my children to dance both in and out of classes) It is also beneficial in later life to help build that cognitive reserve and reduce the risk of cognitive decline in our later years. The dual aspect of physical activity and cognitive challenge in dance fitness offers a comprehensive workout for both the body and the brain.
Dancing helps you connect to your own body and express feelings through movement. Whether online or in a studio, mastering the moves in a dance based class fosters feelings of empowerment and helps you learn to love your body and its capabilities. There are a vast range of dance fitness programs out there, the environment should be supportive and non-judgemental, getting you to start focusing on a positive body image. Dance fitness classes provide a great social opportunity and community involvement. The camaraderie of fellow dance and fitness lovers whether in live online classes or in the studio builds connections and a sense of belonging.
Round up
Dance fitness is not only about getting fit; it is a way of life that helps keep you healthy mentally, physically, and emotionally. Regular dance sessions, allow you to enjoy all of the above, including better cardiovascular health, improved strength and flexibility, lowering levels of stress, mental engagement, greater self-esteem, and community. Whether you are an experienced dancer or just opening the door to dance, including dance fitness into your regimen will result in a healthier and happier body and mind.
Don’t know where to start? It can be intimidating to step into a studio class for the first time. Why not try a live online class from the comfort of your own home. Sleek Technique offers a FREE online live class to all newcomers. Use code sleek100 to book on our LIVE CLASS TIMETABLE OR try a recorded class from our ON DEMAND workout library so you can stop rewind and enjoy in your own time.
Read more from Victoria Marr
Victoria Marr, Co-Founder of Sleek Technique
After 20 years at the top of the professional dance world, Victoria and Flik brought their combined expertise in dance and fitness together and pioneered the first online dance fitness business in the UK. Laying the groundwork for many others to follow, they continue to bring creative, effective fitness to women everywhere regardless of location.
