So when I got the chance to run the 2023 Boston Marathon with only 10 weeks to train, I jumped at it—despite the fact that I’d only been clocking 10- to 15-mile weeks for about the last two years.
Marathon day came, and I managed to finish despite the nagging pain of a returning knee injury from high school—just as stubborn as I—that popped up right after the halfway mark. At the time, I didn’t think much of it. But after a couple months went by and I still wasn’t able to run consistently, I began considering other means of exercising.
Another fact about me is that I wasn’t actually an athlete in high school—I was a theater kid. Which meant my activities included rehearsals, voice lessons, and dance.
While I took a hiatus from the theater world due to the COVID-19 pandemic and ultimately accepting a full-time job, moving to freelance this past year gave me the time and opportunity to start pursuing my passion for performing once again. After getting thrown into summer stock theater last year and having to learn a show’s worth of choreography in about three days, I decided getting back in a dance class might be worth my time.
Since January 2024, I’ve been taking jazz and ballet classes, twice a week, which ends up being about four hours of dance in total. To my surprise, I’ve found myself feeling healthier, looser, and better about my body than I have in years, even though I haven’t stepped foot into a gym since the summer.
So I began to wonder: Have I simply hit a second wind as I enter my 27th year? Or could there be some benefits of dancing I’d never considered?
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The benefits of dancing that’ll convince you to seek out a class—or bust a move in your room
Obviously I’ve seen some benefits myself, but could dance be a net positive for those looking for a new workout? We’ve seen a rise in dance-based workouts like Zumba or barre class, but what about ballet, salsa, tap, modern, or jazz?
I reached out to Danielle Schulz, dance teacher and dancer for the Metropolitan Opera and founder of The Triangle Sessions, to get some insight on why dancing may be the workout you’ve been waiting for.
One of the biggest benefits of any activity is improving fitness, but as it turns out, dance is surprisingly well-rounded. Check out the many benefits of dancing below.
“The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.” —Danielle Schulz, dance teacher and dancer
1. It boosts cardio fitness
Dance gets your blood flowing. Whether you’re doing jumps and leaps, high kicks, or other fast movements, dance classes are great for raising your heart rate.
Most classes will also have periods focused more on slow and controlled movements as well as quick and powerful ones. This gives it almost a HIIT-like effect because your heart rate will spike and lower during the class, allowing you to burn more calories without feeling like you’re working too hard, according to Schulz.
2. It builds strength
No matter which type of dance you are doing, the activity requires a deceptive amount of strength and control. While you aren’t lifting weights, you are lifting and moving your body. This is great for improving strength in your entire body, but particularly your legs, back, and core, Schulz says.
Some types of dance—specifically ballet—are dependent on a many controlled movements. Moving in a slow and specific manner is more difficult than you think and is great for improving strength in a low-impact way, according to Schulz.
3. It improves balance
Whether you’re turning, kicking, or practicing your arabesque, balance is key to any dance style. Not only will dance classes include moves that require balance in the combinations, but most will also have balance exercises in the warm-ups.
This is not only great for improving your balance in class, but it also helps to improve your overall balance in real life, making it an unlikely functional fitness activity, according to Schulz.
4. It’s good for your mental health
Working out in any capacity has been shown to have not only physical benefits, but mental benefits as well. These include a decrease anxiety, depression and negative mood, and an increase in self esteem and cognitive function, per a notable 2006 research article in Primary Care Companion to The Journal of Clinical Psychiatry.
But taking dance classes offer even more of a positive effect than heading to the gym for a quick workout.
Not only do you have a sense of accomplishment from moving your body and working out, but you’re also actively learning a skill. You can watch yourself grow over time, so you’re motivated by more than just working out for the sake of working out.
Dance classes also allow you to express yourself through artistry, according to Schulz. While dance is a very physical activity that does require a level of fitness, particularly in advanced levels, it’s also, at its core, art. And while there is certainly a correct way to dance as far as technique goes, artistry and interpretation are unique to the individual, so it can be a very cathartic and freeing way to express your emotions through movement, she says.
In my personal experience, I’ve also noticed that dance classes have improved my mind-body connection and memory. I’ve always struggled somewhat with coordination in regards to direction—especially when looking in the mirror—and diving back into class, especially as an adult, has made me better aware of my surroundings and improved my proprioception (aka where your body is in space and time).
I’ve also seen dramatic improvement in my ability to retain choreography since starting classes, so it’s been a challenge for my brain as well as body.
5. It provides a sense of community
Unless you’re taking private lessons, dance classes are a social activity. It’s a great way to meet new people, build community, and support others in a similar goal. Since many adult dance classes are aimed more at beginners, classes are usually more relaxed and inclusive than you may expect. Though teachers will push you to improve your technique, they are generally supportive, judgment-free zones.
6. It’s just plain fun
Most of all, dance classes are fun. In my own experience, I didn’t realize how hard I was working because I was so focused on improving my skill—and frankly just enjoying myself. (This is coming from someone who thinks she’s hit a mile about two minutes into a run.) And as long as you’re having fun, there’s a good chance you’ll be coming back for more.
“I believe the best workout is the one you’ll actually do,” Schulz says. “The same goes for dance. The best kind of dance is the one you enjoy—it’s the one that gets your endorphins going, that gets you excited week after week, the one that makes you feel alive.”
It’s pretty hard to get bored with dance because there are so many styles as well as ways to advance your technique and skill, Schulz says. You may find that various styles resonate differently at certain points in your life, so it’s okay—and encouraged!—to switch things up.
How to get started dancing if you’ve never done it before
Starting anything new can be scary, but there’s admittedly something particularly vulnerable about pursuing something as an adult especially if you don’t have previous experience. The good news, however, is that you’re not alone. Adult dance classes have sprung up everywhere in recent years with levels ranging from absolute beginner to advanced.
“If you’re a complete novice, I recommend trying various dance forms—like ballet, hip hop, tap, ballroom, etc.—and finding a style that resonates with you,” Schulz says. “It may just take a bit of trial and error to find what’s best for you. Being a beginner can be humbling, but once you build a basic understanding of a technique-based dance class, it only becomes easier and more enjoyable with time.”
Schulz also points out there’s no age limit when it comes to starting to dance.
“My 3-year-old son just started ballet to help improve coordination, one’s connection to music, and develop spatial awareness in a group setting,” she says. “On the other end of the spectrum, my 83-year-old father-in-law is a devoted amateur ballroom dancer when he’s not practicing medicine. He finds great joy in the art form, the community, and the spirit of competition. It keeps his brain sharp and spirit young.”
Not sure where to find classes? Look up your local dance studios, community centers, and community colleges. Chances are, you’ll be able to find a selection of classes in your area. If you’re more on the shy side, there are also tons of dance classes that you can take virtually, as well as free classes and tutorials on YouTube.
This May Be the Best Day to Work Out, According to Experts
Photo: Getty Images/ Thomas Barwick
Turns out there may be a reason to prioritize movement on Monday. Ahead you’ll find out if the day of the week matters when improving your fitness. Spoiler alert: You may never want to miss a Monday again.
How do days of the week influence your activity?
Like starting fresh with a fitness resolution in the New Year, Monday is considered a notable time of new beginnings. Research1 published in Current Opinion in Psychology shows that people organize and plan their time based on landmarks, like a new week, new month, or birthday. “Mondays represent a fresh start, clean slate, and opportunity to start the week taking actionable steps to achieve goals,” says Michelle Porter, CPT, certified personal trainer and founder of Michelle Porter Fit.
Not exactly motivated by the fact that it’s Monday? Even if you don’t feel like rushing off to the gym, a workout may be just the trick to lay the foundation for your week. “Workouts cognitively jumpstart your endorphins, which leads to an overall happier mood,” says Anthony Crouchelli, CPT, a personal trainer and founder of More than Miles. “So, starting Monday off with a spark can be the best way to kickstart your goals for the week.”
The benefits of working out on Monday
You’re likely well aware of the benefits of physical activity, but why should you push yourself to schedule a Monday sweat sesh? Here are some reasons to make Monday an active day.
1. It gives you an energy boost
If you’re struggling with a case of the Mondays, a workout may be an alternative to that extra cup of coffee. Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness, recommends pepping yourself up with exercise, “It’s an energizing way to start the week, especially after the body has had time to rest over the weekend, which often leads to better performance and focus in the gym.”
While it feels like you should do anything but move, continuing your regular physical activity regimen may improve2 your feelings of fatigue (i.e., stop your Monday ship from sinking) and make you feel revitalized. All without the caffeine jitters.
2. It makes you feel more productive
Greater efficiency? Yes, please! Exercise provides a release of dopamine (a “happy” hormone) in your brain and activates your mind. “Releasing dopamine earlier in the week leads to more productivity, as well as overall better mood in work-like environments,” says Crouchelli.
You may even get more bang for your buck if you do a short, but intense burst of exercise, like this HIIT workout. Researchers have found that HIIT workouts improved3 focus and reaction time when compared to moderate-intensity exercise.
3. It gives your confidence a boost
There’s no time like Monday to own your week. “There’s a lot to be said for the psychological benefits of a Monday workout. Accomplishing something physically challenging at the start of the week reduces stress and creates a “win” that can carry through to professional and personal goals,” says Kraft.
By pushing through, you’ll make yourself unstoppable. Regularly getting in that workout enhances4 self-efficacy and self-esteem. Kraft shares an example of how your workout success may transfer to other responsibilities: “If someone has a big presentation later in the week, a Monday workout can provide clarity and a sense of calm confidence, giving them that ‘I’ve got this’ mindset.”
4. It gets your sleep schedule on track
Did you have too much fun and get yourself out of whack this weekend…or every weekend? (Looking at you, social jet lag!) Exercise helps you get back on track with sleep, too. “Many people find that a Monday workout sets up their sleep patterns for the week, aligning body rhythms and fostering consistency,” says Kraft.
Not only does it help reduce stress—a major disruptor of ZZZs—but physical activity regulates body temperature5 to bring about better sleep. Exercise also increases the production of the hormone melatonin6, which aids in regulating your sleep cycle.
“There’s a lot to be said for the psychological benefits of a Monday workout.” —Justin Kraft, CPT
Is one day better than another when it comes to exercise?
Monday workouts may psych you up for the week ahead, but are there physical benefits? “Nope! Movement every single day is the best way to remodel your reward system, which leads to higher circulating levels, and in return being in a happier place no matter if it is Monday or Friday,” Crouchelli says.
“Never miss a Monday” is rooted in motivation and a sense of accomplishment. But when it comes to the physical gains of exercise, the day doesn’t matter. It’s the showing up that counts. “The best days to exercise are the days that you can consistently show up,” Porter says. “Mondays might be impossible for someone depending on their schedule—and that’s okay.”
What if you miss a Monday?
If your workout didn’t make the priority list on Monday, no need to worry. Some find the idea of easing into your week with fewer tasks (i.e., “Bare Minimum Mondays”) is ideal, as there’s less pressure.
Porter encourages you to look at the big picture: “Remember that we are striving for progress, not perfection,” he says. “If you miss your Monday workout, it’s okay. Tuesday is just as great a day to get your next workout in.”
Physical activity is very personal and it needs to fit your schedule. “Scheduling is essential for success,” Porter says. “However, incorporating some flexibility rather than rigid rules is helpful for our overall well-being.”
TL;DR: Monday workouts can be incredibly motivating and set the tone for success for the week ahead. That said, there are no physical benefits from working out on a certain day of the week. Mondays may not work for you, and that’s fine. It’s the consistency of your workouts that allows you to achieve your goals.