Swing and Lindy Hop
Energetic social dancing to swing music.
How to start
Take a beginner Lindy Hop class and learn the swing-out and basic steps.
How to progress
Learn new moves and join local socials.
What the evidence says
Evidence: limited
We found no trials of this particular format. 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: Bouncy and lively. Choose supportive shoes and protect knees and ankles.
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 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Keep knees soft.
- Have fun.
- Go with a friend.
Common mistakes
- Overdoing the bounce.
- Poor shoes.
- Skipping the basics.
Kit and cost
Low Approximate UK prices.
- Flat, supportive shoes
- A class (about £6 to £12)
- Light clothes
Frequently asked questions
Do I need a partner?
No.
Is it energetic?
Yes, it can be lively.
Any age?
People of all ages take part.
Good for: Fun & social Heart & fitness
Compare with similar options
| Swing and Lindy Hop | Zumba | Aerobics Classes | Step Aerobics | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 50 min × 2/wk | 45 min × 2/wk | 45 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | No equipment | No equipment | No equipment | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Any level | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |