A new meta-analysis showed that dancing is as effective as a workout in the gym. One specific finding was that 3 months of regular dancing (3 times per week) led to a reduction of the fat mass in overweight and obese patients. The fat reduction was
-2.23% on average after 3 months. This translates to 8.92% weight loss in one year. Due to the fact that dancing of all forms is an enjoyable activity, the drop-out rate was very low compared to scheduled exercise classes. This study was published online Jan. 17, 2024.
More details about the study
Here are more details regarding this study.
Out of 654 studies only 10 studies were eligible for meta-analysis with 646 participants who were overweight or obese. The authors wrote: “Dance is effective on fat loss in people with overweight and obesity, and has a significant improvement on body composition and morphology. For its high efficiency and greater sense of enjoyment, dance can be a beneficial exercise intervention for fat loss.”
It took at least 3 months to show a favorable effect on body composition that was statistically significant. This consisted of weight loss, reduction of waist circumference, less fat percentage on body composition scales and reduction of body mass index. In the comparison group with no dancing activity all of these values remained the same.
Summary of the authors
The authors summarized their studies: “Dance can effectively ameliorate body composition among people with overweight and obesity. Simultaneously with fat loss, dance preserves and enhances the body morphology of the participants. Moreover, dance is particularly well-suited for the young population (<45 years) as a substitute for traditional exercise protocols in terms of fat loss. Duration lasting for more than 3 months, along with creative dance forms, is more conducive to achieving clinical objectives related to improvements in body composition.”
Discussion
Researchers are well aware from many medical studies that regular aerobic exercise helps with weight control. One such study documented that people who burnt 400 calories during a cardio session (treadmill) 5 times per week lost 4.3% of their body weight. If people did more strenuous exercises with 600 calories per session, again 5 times per week, they lost 5.7% of their weight. The control group who did not do any exercise gained 0.5% of their weight. Other studies showed that regular exercise leads to elongation of telomeres (the caps of the chromosomes) in your cells. This allows you to live 7 to 9 years longer than those who are inactive.
Dancing Is as effective as a Workout in the Gym
Conclusion
Regular physical exercise is important not only for your heart, lungs, but also for your joints and muscles. In addition, as this study showed there is a small weight loss percentage that can accumulate associated with regular exercise. Those who dance three times per week shed a small amount of fat over 3 months. But, you can do aerobic exercises in a gym for another 2 or 3 days per week. Do this on the days where there are no dances. You will shed some more weight and get fitter. Other studies showed that regular exercise leads to elongation of telomeres in your cells. This allows you to live 7 to 9 years longer than those who are inactive.
