Ballroom and Latin Dance
Partner dancing in set styles.
How to start
Join a beginners class: learn a waltz, foxtrot or cha-cha with a partner, or on your own. Go with a friend if possible.
How to progress
Learn more dances and attend a weekly social dance.
What the evidence says
Evidence: moderate
A 2026 review of 17 trials (1,881 older adults) found that dance was about as good as other exercise for fitness and quality of life, and better for muscle strength. The trials covered many dance styles and did not separate them. A 2026 review of 22 studies found some favourable effects on memory, attention and mood, mostly in older adults, but many studies had a high risk of bias.
Take care: Wear shoes with a smooth sole. Check your balance and take breaks.
Sources
12-week starter plan
A weekly class and some practice.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Go with a friend.
- Wear smooth-soled shoes.
- Practise at home.
Common mistakes
- Skipping the basic steps.
- Wearing slippery shoes.
- Worrying about mistakes.
Kit and cost
Low Approximate UK prices.
- Dance shoes (about £25 to £60) or smooth-soled shoes
- Comfortable clothes
- A class (about £6 to £12)
Frequently asked questions
Do I need a partner?
No. Many classes rotate partners.
Is it exercise?
Yes, it is moderate activity, and good for balance and social contact.
Is it good for the brain?
A review found favourable effects on memory and attention, mostly in older adults, but the evidence is mixed.
Good for: Fun & social Balance Skill
Compare with similar options
| Ballroom and Latin Dance | Tap Dance | Line Dancing | Salsa | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | No equipment | Basic kit | No equipment | No equipment |
| Impact | Low impact | Medium impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | moderate | limited |