Dancing helps your heart stay strong and can improve conditions like high blood pressure or diabetes. It’s good for your bones, too, helping to lower the risk of osteoporosis (where bones become weaker).
Dancing also builds coordination, balance, and flexibility. And it’s good for your brain — helping with memory, focus, and boosting mental health. Whether you’re moving gently or going all out, dancing is great for your body and mind.
There are many styles to choose from, so you can pick one that suits you best. You can dance at home if you don’t want to join a class, or dance with friends. You don’t need expensive kit or a gym membership to get started, just some music and space to move!
Dance is great for cardio, and often feels easier because you’re focused on the steps.
Dance builds strength in your legs, arms, and core.
Dance is great for balance because the moves and quick changes help your body learn to steady itself.
If you feel unsteady, start with chair-based dancing. You can even try it at home with an online video. Go at your own pace, and ask a friend or family member to join you for support if it helps.
Everyone starts somewhere, so you’re not alone. Try beginner classes or online sessions made just for people starting out. Focus on the joy of moving and the benefits it brings. You could even dance at home first to build confidence.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Start gently with bed- or chair-based dance. Just listening to music and moving as much as you feel able can help your mood, body, and breathing. No need to worry about balance or falling. There are lots of benefits to be gained from listening to the music, gently moving as much as you are able and concentrating on your breathing and relaxation
Try following an online class or finding a beginner group if you would like to do an in-person session. Remember to warm up and gently stretch before any more vigorous dancing. Wear comfortable clothes, supportive shoes and make sure your space is not cluttered with things you could trip over. Try putting on music at home or in the garden and moving along to it – doing this for longer periods of time, or with more intensity will help to build your strength and fitness.
Once you feel ready, you might like to join a more advanced dance class or try different types of dance that are more energetic.
Think about finding more technical or intense dance classes. You could work on learning routines or choreography, or consider joining a performance group. Consider doing other types of activity to build your fitness, endurance and strength to support your dancing.
Think about finding more technical or intense dance classes. You could work on learning routines or choreography, or consider joining a performance group. Consider doing other types of activity to build your fitness, endurance and strength to support your dancing.
Yes, lots! Many organisations support inclusive dance activities. Here are some great places to explore:
Ready to dance? Here are some great places to get started!
Enjoy free, fun, and inclusive online dance sessions for all ages and abilities — from gentle seated routines to energetic styles, all from the comfort of your home.
Get moving and have fun with Age UK’s Come Dancing! — a lively initiative promoting dance, fitness, and social connection for older adults of all abilities.
Magpie Dance is the UK’s leading dance charity for people with learning disabilities, empowering participants through inclusive dance to build confidence, communication, and wellbeing.
We Are Undefeatable is a movement supporting people with a range of long term health conditions developed by 15 leading health and social care charities. Discover their range of resources, information and tools that can support you to move more.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website
