9 Ways Dance Benefits Your Brain

In this episode of Hey, Dancer!, we dive into the science behind how dance transforms your brain — literally.

From reducing dementia risk to growing the hippocampus, boosting memory, sharpening focus, and improving decision-making, every eight-count is working overtime for your mental fitness. Backed by peer-reviewed studies (don’t worry, I translated the science), this is your brain on dance.

Whether you're dancing weekly or just getting back into it, this episode will make you prouder than ever to move and groove, baby!

Check out my ⁠Return to Dance docuseries!⁠

Support my Instagram — where I post daily dance inspo, insights and fun! ⁠@backtogreat

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Studies referenced in the show in the order they appear:

1. Verghese et al., 2003, “Leisure Activities and the Risk of Dementia in the Elderly” (New England Journal of Medicine).
2. Predovan et al., 2017, “Effects of Dance on Cognitive Function in Older Adults: A Pilot Study” (Journal of Aging Research).
3. Rehfeld et al., 2017, “Dancing or Fitness Sport? The Effects of Two Training Programs on Hippocampal Plasticity and Balance Abilities in Healthy Seniors” (Frontiers in Human Neuroscience).
4. Kattenstroth et al., 2013, “Six Months of Dance Intervention Enhances Postural, Sensorimotor, and Cognitive Performance in Elderly Without Affecting Cardio-Respiratory Functions” (Frontiers in Aging Neuroscience).
5. Burzynska et al., 2017, “White Matter Integrity Declined Over 6-Months, but Dance Intervention Improved Integrity of the Fornix of Older Adults” (NeuroImage).
6. Müller et al., 2017, “A Randomized Controlled Trial on the Effects of Dance on Brain Structure and Function” (Frontiers in Human Neuroscience).
7. Wu et al., 2021, “Effects of Dance on Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis” (BMC Geriatrics).
8. Predovan et al., 2017, “Effects of Dance on Cognitive Function in Older Adults: A Pilot Study” (Journal of Aging Research) – repeated for focus.
9. Karpati et al., 2019, “Superior Visuospatial and Temporal Processing in Dancers and Musicians” (BMC Neuroscience).

Episode Transcript

(00:00):
What's up my dance fam welcome to hey dancer where we vibe with all things dance I've got

(00:08):
so many studies today that prove dance is a total brain glow up not just a workout not
just a vehicle for burning calories which if you recall I did a podcast on not too long ago
proving why dance is the ultimate workout because it burns more calories than pretty much
anything and that's partly due to the brain's involvement but that is not for today today

(00:34):
is different I'm gonna prove that dance makes your brain sharper bigger younger and straight up
unstoppable I just want to clarify that I am not a brain expert I am not a neurological expert
I'm not some guy who who pretends he can sit on a panel about dance and the brain you know

(00:55):
and field all these neurological questions but what I am is someone who who geeks out over science
and studies someone who is a pain staking internet researcher and fact checker I'm obsessed with
peer reviewed studies I'm someone who wants to bring you fascinating data and I work hard to

(01:17):
be honest to bring it to you in what is hopefully a very digestible way so that you can feel extra
proud to be a dancer so you can walk out into the world knowing a little bit more about this
amazing thing we call dance and maybe you'll even share it with your dance fam before I forget I

(01:38):
just want to remind you to take a moment and follow subscribe to my show wherever you're watching
or listening like it comment rate review speaking of that stay tuned to the end of this podcast
because I just found out that my podcast is ranking in over 20 countries and I'm gonna I'm gonna
shout out all those countries at the very very end because I'm wow I'm mind blown by it and I'm so

(02:04):
grateful for it but back to today's podcast we are diving into nine ways dance levels up your brain
each of them are backed up by legit research so are you ready to geek out the way I do let's get to
it first up dance is your shield against dementia in a long term study of adults aged 75 and older

(02:27):
those who danced three to four times a week had a 76% lower risk of developing dementia
and that is more than any other physical or cognitive activity including reading or doing puzzles
now you might be wondering why well it's because dance demands quick decisions memory spatial awareness

(02:50):
and coordination all of which activates something called neuroplasticity which is your brain's
ability to adapt and rewire through movement and exercise even when starting later in life which
this study shows dance proves to be a very powerful tool for protecting the brain against cognitive decline

(03:11):
now just imagine if you've been dancing all along long before the age of 75 it doesn't take a
genius to figure out to me common sense would suggest that if you just keep on dancing through the
decades it's gonna help build resilience and fight off decline long before it even starts second dance

(03:33):
turns choreography into a memory powerhouse a 2017 study in the journal of aging research found
that learning combos helps improve both short term and long term memory why because remembering
choreo works your brain like a muscle it challenges your brain's recall circuits it strengthens

(03:56):
the parts that help you store and recall information so you're not just locking in routines right you're
also less likely to forget where you left your keys third dance makes your brain bigger and that
is a big deal a 2017 study from the German Center for neuro generative diseases found that older adults

(04:19):
who took dance classes saw growth in their hippocampus the brain's memory and learning center okay like
what do you understand like this part of your brain the hippocampus it got bigger what like take
that in for a second and get this it grew more the hippocampus than in people who just you know

(04:40):
jogged or lifted weights why because dance blends all kinds of things like rhythm coordination and
creativity all of which sparked something rare in adults new brain growth how like how does this
happen though well it stimulates neural stem cells in the hippocampus helping build new connections

(05:01):
and that matters a lot because a larger hippocampus isn't just bigger you know in size it means
better memory faster learning and stronger protection against cognitive decline almost nothing else
does this the way dance does I mean does this like freak you out in a good way I mean what onto the

(05:23):
fourth dance sharpens your mental agility a 2013 study in frontiers in aging neuroscience found
that just six months that is it six months of dancing improved cognitive flexibility that is
your brain's ability to switch gears and solve problems quickly and this is because dance constantly

(05:47):
asks you to adjust and we all know this of your dancer you got to learn you know new choreos so
many counts of eight you got to reverse them you got to stay you know on the beat and recover fast
if you mess up you know and all of that is going to strengthen the prefrontal cortex that is the
part of your brain that handles planning decision making and focus so you're not just better at

(06:11):
picking up coriou you're also better at switching from work mode to creative mode or remembering
you know why you walked into the kitchen which I don't know about you but sometimes it's like I know
when I haven't been in dance class because I'll go to the bedroom upstairs and be like wait why am I
up here and that doesn't happen as much when I'm in dance class in short dance helps your brain keep

(06:36):
up with your life kind of a big deal on to number five dance super charges your brains connectivity
a 2017 study in neuro image found that dancing boosted the brains white matter and what is white
matter well it's those communication highways that help different parts of your brain talk to

(06:57):
each other think of white matter like your brains wi-fi network the stronger it is the faster and
smoother your thoughts move so dance strengthens these pathways better than a jog at the beach let's
just say because it forces your brain to multitask we're talking timing rhythm steps movement

(07:17):
coordination all at the same time and here's the cool part it helps build myelin I hope I'm saying
that right that is the the insulation around your brain's wiring that makes signals travel faster
and more accurately the result you've got quicker thinking you've got better memory and a brain

(07:38):
that's wired for performance sixth dance keeps your brain youthful I do like I went up on youthful
youthful a 2017 study in frontiers in human neuroscience which I admit I do quote a lot but they
got a lot of amazing studies hello found that dancers had more gray matter and better focused than

(08:01):
people doing regular workouts you know like walking or lifting weights gray matter if you don't know
is the part of your brain that handles things like memory attention and decision making more of it
means sharper thinking and quicker reactions why does dance help so much because it activates

(08:21):
lots of different brain networks creativity timing movement and focus all at the same time
that full brain engagement helps protect gray matter in key areas like the frontal and temporal
lobes which you use every time you focus during a meeting or you know remembering someone's name

(08:42):
in short dance helps your brain stay sharp alert and ready on to number seven this is going by
pretty quick as it just me okay so dance out shines other activities with regard to the brain a 2021
study in BMC geriatrics found that dancing boosted cognition now that is your brain's ability to think

(09:06):
remember and focus more than other activities which are known to do that too right like boxing
and tennis but why does dance do that better or more because learning choreography on the spot and
retaining it challenges your brain to pick up the new steps while staying creative coordinated

(09:26):
and in rhythm on the beat right all at the same time this lights up key brain areas like the cortex
which helps with thinking and planning and the cerebellum which handles movement and timing
think of it like this your cortex helps you solve problems at work your cerebellum helps you not

(09:48):
trip on the sidewalk and just to remind you this kind of challenge boost neuroplasticity which I
mentioned earlier which again is your brain's ability to rewire and grow stronger through experience
so yeah dance isn't like a brain workout it is the ultimate brain workout eighth or number eight or
on to eight I'm just introducing these numbers all different kinds of ways today all right so dance

(10:12):
sharpens your focus which we've established but this is in a different way so a 2017 study in the
journal of aging research found that learning choreography improves your ability to concentrate and stay
locked in because dance demands full attention you got to remember the choreo the timing the

(10:34):
transitions all the things no zoning out is allowed although I got to be honest I have zoned out
in many a dance class but that's usually once we get past like 14 counts of eight and I'm like I don't
know where I am anymore I may as well be just in the middle of Walmart or Disneyland I don't know
anyway generally speaking you're zoning in right when you're in class and learning the choreo

(10:59):
this particular kind of focus strengthens a part of your brain called the anterior singulate cortex
I hope I'm saying that right basically it's your mental spotlight the result you're not just more
focused in class you're better at paying attention in everyday life whether it's crushing a homework
deadline or staying present in a conversation are you seeing are you witnessing here how all of these

(11:25):
areas where dance helps the brain in dance class also helps the brain in all areas of life it just
makes the brain stronger for all the things now moving on to the last one how did we get here so
fast number nine dance sinks your senses with your movement a 2019 study in BMC neuroscience found

(11:49):
that dancers are especially skilled at processing space and timing basically knowing where your
body is and when to move it why because dance constantly links what you see and hear to how you move
it strengthens brain areas like the parietal lobe that help connect site sound and action in what's

(12:15):
the result of all of that sharper coordination better timing and cleaner execution and that's
whether you're landing a granger day or you know dodging someone in a crowded subway station your
brain has got your back and it has your back more because of dance so dance fan here is the bottom
line here is the truth dance is your brains ultimate ally and how cool is that I mean my god this

(12:45):
gift of dance this thing that we love that shows us it benefits us in endless ways from growing your
hippocampus into wiring and rewiring your mind for speed every count of eight is going to make you sharper
it's going to make you younger unstoppable the science proves it as hopefully this podcast has

(13:09):
illustrated so if you feel like you learn something today if you feel I don't know revved up because
wow look what dance is doing for my brain yet got to spread the love you got to share the dance gospel
and yeah share this podcast with your dance fam that would be amazing and while you're at it make sure
you like it and follow and subscribe and now let me get to something that I was recently told which

(13:36):
I just think is super exciting super thrilling and that is my podcast is currently it may change
next week but is currently ranking in over 20 countries and I just want to read all those countries
out in no particular order and just give some love and shout you all out and just say that I am so
grateful for you being here again this is in no particular order it's just the order in which it is

(14:02):
ranked on a website called refonic united states canada france australia sweeten austria sauri
orabia chile singapore south korea israel united arab emirates mexico philippines new zeland
tywan poland spain finland netherlands irland this is all ranking in the category of performing arts in

(14:33):
apple is it in apple on apple under apple isn't that the neatest thing ever from what I understand
when you leave a review on apple in whichever country you're at you can't see that review in another
country so i'm in the us if you leave a review in finland i'm not going to see it so you know i

(14:55):
would love to see it that would be the coolest thing ever it would below my mind so if you happen
to be listening anywhere around the world aside from the us because again i can see the reviews on apple
in the us would you do me a favor if you've left a review on apple some other place in the world

(15:15):
take a screenshot of that for me and send it to me and i will shout you out the next time i do a
podcast you can send that to my gmail at back to great biz and also to my instagram at back to great
i'll leave both of those links in the show notes below i really appreciate you being here i have some

(15:37):
recent exciting updates with my own return to dance journey and dare i say it dare i let the cat out
of the bag is that the expression i don't know but don't tell anybody yet but i just took my first
dance class in person in over two and a half years and i am like questioning do i share that on the

(15:58):
podcast soon or on my docu series which covers my return to dance journey but it's way
behind the current timeline but i'm so excited to share this it makes me want to you know get my
docu series up and running and if i do that oh my god so many things i'm now rambling but there's

(16:20):
a lot of exciting things to share that's the bottom line okay i'm done talking until next time
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