Can Dancing Really Help With Depression? What The Research Shows
Dancing is an activity we usually associate with enjoyment, playfulness, camaraderie, and “letting loose.” So, it makes sense that it would be good for our health; but did you know it can also help with depression? A recent article by National Geographic that has been circulating even claims that dancing can be “more powerful than antidepressants” - a bold statement that seems almost too good to be true. However there does appear to be data demonstrating the mental health benefits of dancing among various populations. Let’s take a look at what the research shows.
Dancing Across the Lifespan
In one study from Australia, researchers conducted a large systematic review of existing data on the effects of structured dance on cognitive and psychological health outcomes. When compared to structured exercise programs, they found dance to be equally or more effective for individuals across the lifespan (7-85 years). Participants were both male and female, and included healthy individuals as well as those with chronic diseases, such as heart failure, cerebral palsy, fibromyalgia, and Parkinson’s disease. The types of structured dance included aerobic, theatrical, modern, and social dancing, and were compared to forms of exercise such as walking, weight training, and team sports. After engaging in these types of dance for 6 weeks, participants showed improvement in depression, emotional wellbeing, motivation, cognition, and some types of memory. Dancing also showed to be superior to other forms of exercise in decreasing somatization, or the expression of psychological distress as physical symptoms. The authors of the study conclude by saying “Structured dance can be considered an evidence-based alternative for individuals who might prefer it to more traditional forms of exercise.”
Dancing Among Older Adults
Another study examining the effects of dancing on symptoms of depression and anxiety among older adults (age 60+) found a “significant reduction” in depressive symptoms among those who participated in dance interventions compared to those who did not. They highlight the diversity of the different types of dance and frequency of the dance sessions, the geographical locations and settings in which the dancing took place, and the presence of comorbidities among participants (i.e., those with and without cognitive impairment or Parkison’s disease). Although their evidence was found to have “low certainty,” meaning low confidence usually due to study limitations, their findings contribute to existing evidence demonstrating the positive effects of dance for depression and anxiety. They conclude by saying “Our findings underscore the potential clinical relevance of integrating dance into mental health interventions for older adults, thereby highlighting a promising avenue for enhancing the mental well-being of this population.”
Dancing Among Adults With Musculoskeletal Disorders
A third study compared the effectiveness of dancing interventions on depression, anxiety, and stress in adults with and without musculoskeletal disorders. These encompass injuries or conditions affecting physical movement or the muscular/skeletal systems such as muscles, joints, spinal discs, ligaments, tendons, cartilage, and nerves. They define dancing interventions broadly, e.g. as any form of structured and organized physical activity that involves bodily movements. Their results showed that dancing was beneficial to all adults with depressive symptoms, with a particularly large effect on those with musculoskeletal conditions. The authors conclude by stating “Dancing interventions significantly reduce depression symptoms, stress, and anxiety; and adults with or without musculoskeletal disorders would benefit from engaging in a dancing intervention for at least 150 min per week.”
Conclusion
Whether it’s through partnered dancing, group classes, or socializing, in formal or informal settings, or among younger or older populations, the mental health benefits of dancing are clear. The research is consistent with other findings on the positive impact of movement on mental health conditions, which I discuss in a separate blog post. Aside from the biological mechanisms contributing to enhanced mood and decreased depression symptoms, the social aspects of dance appear to be one of the main reasons it has such a positive impact on mental health. So, next time you are looking for something to do on on a Saturday afternoon or evening, why not consider dancing?