Latin dance boosts musculoskeletal health in older adults

This article shares research about Latin dance’s ability to promote musculoskeletal health due to its being a weight-bearing exercise, along with several psychological and cognitive benefits of dance-based movements. It also gives safety tips for older adults during exercise.  

Physical activity, in general, helps us improve and maintain musculoskeletal health with age. One new study found a specific form of activity, Latin dance, may be especially beneficial for older adults. 

How Latin dance helps improve musculoskeletal health

According to this study published in the journal Applied Sciences on March 22, 2024, Latin dance can help mitigate physical decline due to age. It works by strengthening bones and muscles in the lower extremities, making it a viable weight-bearing exercise option for older adults who want to improve their musculoskeletal health. 

The study involved 30 dancers, primarily female, with a median age of 66. During a one-hour Latin dance class, subjects wore sensors on their shoulder blades, lumbar spine, knees and ankles. Data from these sensors revealed the ankles and knees took a majority of the activity’s impact, especially when the music had faster tempos. 

Based on this finding, researchers suggested the load of Latin dance on musculoskeletal health could help increase lower extremity bone and muscle strength in older individuals. With greater strength comes a reduced risk of falls. Furthermore, just taking Latin dance lessons may provide adequate stimulus to create this effect without placing too much load on the lower body. 

Improving musculoskeletal health isn’t the only reason to dance

Dancing isn’t just good for the body; it’s also good for the mind. A January 2024 study sought to learn more about the brain-based impact of engaging in dance. After reviewing 27 studies involving 1,392 subjects, structured dance was connected with several psychological benefits in addition to musculoskeletal health, including: 

• Reduced anxiety 
• Improvement of depression symptoms 
• Better quality of life for individuals diagnosed with Parkinson’s disease 

This review also found improved cognitive health associated with dance, perhaps even more so than with other forms of physical activity. It was connected with improvements in motivation and certain aspects of memory, and also improved subjects’ social cognition. 

A little goes a long way to improve musculoskeletal health

Physical Activity Guidelines for Americans, a booklet published by the U.S. Department of Health and Human Services,  recommends older adults get at least 150 minutes per week of moderate-intensity exercise, with 300 minutes weekly suggested for more health benefits. This weekly activity should include both aerobic and strength–training exercises, as well as balance training.  

However, older adults don’t have to swap all their weekly exercise for dance classes. According to an umbrella review published June 10, 2021, as little as 30 to 60 minutes of aerobic dance per week can provide positive health effects.  

Dance exercise safety

As with any other physical activity undertaken by older adults, safety is key, especially when considering maintaining musculoskeletal health. The type and intensity of the style of dance chosen should not exceed the person’s fitness level or physical abilities. It’s also important to start slowly. Allow the body time to adjust to the new dance form by starting with small bouts of movement before increasing the amount of time spent on the dance floor. 

The National Senior Games Association offers the following safety tips for older adults engaging in any physical activity.  

• Always use proper form and technique. 
• Perform movements while holding the back of a chair if balance is a concern. 
• Ensure the space is free from clutter, reducing the risk of bumping into something and potentially falling. 
• Engage in some type of warm-up for five to 10 minutes to improve blood flow and increase flexibility. 
• Drink enough fluids during exercise to recoup water loss. 
• Wear lightweight clothes to keep the body from overheating. 
• Shower or, at a minimum, wash one’s face and hands to reduce the risk of catching the latest bug. 

Final thoughts

For older patients who may not enjoy traditional types of exercise, dancing can be a fun way to improve their musculoskeletal health while boosting their brain health too. Following basic guidelines helps this activity remain safe as well as fun.