Featured in: When you hate exercise
Line Dancing
Group dancing in lines, no partner needed.
How to start
Join a beginners line dancing class: steps in lines, no partner needed, and easy to follow.
How to progress
Learn more dances and join social dances.
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 smooth-soled shoes and watch for tripping hazards.
Sources
12-week starter plan
One or two classes a week.
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 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- No partner needed.
- Learn one dance at a time.
- Dress in layers.
Common mistakes
- Worrying about mistakes.
- Wearing slippery shoes.
- Skipping practice.
Kit and cost
Low Approximate UK prices.
- Comfortable shoes
- A class (about £4 to £8)
- Water
Frequently asked questions
Do I need a partner?
No.
Is it good for older adults?
Yes, many classes are friendly and gentle.
Is it good exercise?
It is light to moderate, and it is social.
Good for: Fun & social Balance
Compare with similar options
| Line Dancing | Ballroom and Latin Dance | Tap Dance | 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 | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Medium impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | moderate | limited | limited |