Tap Dance
Rhythmic footwork with metal-tipped shoes.
How to start
Join a beginner tap class: learn basic steps, shuffles and rhythms in tap shoes on a hard floor.
How to progress
Add rhythms and short routines.
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: Quick footwork on hard floors can stress the feet and ankles. Wear properly fitting shoes.
Sources
12-week starter plan
Weekly class.
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 4.8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with the basics.
- Fit shoes well.
- Listen for rhythm.
Common mistakes
- Wearing ill-fitting shoes.
- Rushing.
- Stiff ankles.
Kit and cost
Moderate Approximate UK prices.
- Tap shoes (about £25 to £60)
- A class (about £6 to £12)
- A hard floor
Frequently asked questions
Do I need tap shoes?
Yes, after a trial class.
Is it good for the brain?
It trains coordination and memory, but we found no specific trials.
Can I practise at home?
Yes, on a hard floor or tap board.
Good for: Skill Fun & social Balance
Compare with similar options
| Tap Dance | Ballroom and Latin 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 | Basic kit | No equipment | No equipment | No equipment |
| Impact | Medium impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | moderate | limited |