Dancing Is One of the Best Things You Can Do for Your Heart

If the thought of treadmill workouts or endless spin classes doesn’t get your heart racing (in the fun way), good news You can dance your way to better health literally.

Amar Shere, MD, a cardiologist with Atlantic Health System, is proof that heart health and dance go hand-in-hand. As both a medical expert and a Bollywood dance fitness instructor, Dr. Shere knows firsthand how powerful dancing can be not just for mood and self-expression, but for your cardiovascular system, too.

Whether you’re moving to a beat in your kitchen or showing up to a dance fitness class, here’s why dancing deserves a spot in your weekly wellness routine.

1. It’s a joyful form of aerobic exercise

You’ve likely heard aerobic activity is key to heart health, but you might not realize that dancing checks every box. “Many structured dance classes are exactly the type of moderate aerobic exercise the American Heart Association recommends sustained, moderate movement for at least 30 minutes,” says Dr. Shere.

Moderate-intensity exercise is any movement that raises your heart rate and breathing but still allows you to hold a conversation. According to the CDC, the sweet spot is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. Dance a few times a week and you're well on your way.

Want to know if your dancing counts? If you're moving enough to feel energized, slightly breathless, and happy, you're doing it right.

2. It can improve your cholesterol

Dancing isn’t just about breaking a sweat it can also help improve your lipid profile. “Regular aerobic activity, like dancing, has been shown to boost HDL (good cholesterol) and help lower LDL (bad cholesterol),” explains Dr. Shere.

This balance is essential because LDL contributes to plaque buildup in arteries, increasing the risk of heart attack and stroke. HDL, on the other hand, helps carry cholesterol away from the arteries and back to the liver, where it can be processed and removed from the body.

A 2023 study published in the American Journal of Preventive Cardiology found that consistent moderate aerobic exercise can raise HDL cholesterol by up to 9%, reinforcing what Dr. Shere sees in practice.

3. It’s a stress reliever with lasting benefits

Here’s where dancing really shines It doesn’t just work your body it soothes your mind. “Long-term exposure to emotional stress can weaken the heart muscle and lead to certain types of heart failure,” Dr. Shere warns. “Dancing offers a physical and emotional release.”

That emotional boost isn’t just a feel-good perk. Chronic stress is associated with increased levels of cortisol and inflammation, both of which negatively affect heart health. Dancing has been shown to reduce cortisol and release feel-good neurotransmitters like dopamine and serotonin especially when set to music that uplifts you.

Whether it’s salsa, swing, hip hop, or Bollywood, dance lets you disconnect from stress and reconnect with joy.

4. It’s an accessible workout for all

One of the best things about dancing? There’s truly a version for everyone. “Dance not only supports your heart and physical fitness,” Dr. Shere says, “but it’s fun, expressive, and welcoming for people at every stage of life.”

It’s also incredibly adaptable. Whether you're taking a formal class or freestyling at home, there’s no one right way to do it. “The best kind of movement is the one you enjoy and can stay consistent with,” Dr. Shere adds. “That’s what leads to long-term health.”

If the gym doesn’t feel like your place, dancing offers a fresh alternative that’s just as effective and way more fun.

So, does dancing really count as cardio?

Absolutely. “Cardio” is any form of movement that raises your heart rate and gets you breathing harder. Dancing fits that definition beautifully. In fact, studies show that dance-based workouts improve cardiorespiratory fitness, muscle tone, and even balance, which is especially important as we age.

To measure your intensity, remember:

• Moderate activity: You can talk, but not sing.

• Vigorous activity: You can say only a few words before needing a breath.

If you're tracking your heart rate, moderate intensity falls in the 50–70% range of your maximum heart rate, and vigorous intensity is 70–85%. (To estimate your max heart rate, subtract your age from 220.)

Bottom line

Your heart doesn’t need perfection it needs consistency, joy, and movement. Dancing offers all three. From strengthening your heart muscle and managing cholesterol to relieving stress and boosting happiness, it's one of the most accessible (and enjoyable) ways to care for your cardiovascular health.

So turn up your favorite playlist, clear a little space, and move your body. Your heart will thank you.

Like what you read? Share this article or subscribe to our newsletter for more healthy living insights.