Cardiovascular: Ballroom and Latin dancing can raise the heart rate from 80 to 120 beats per minute. This is equivalent to any strength training or aerobic program. Sustained in two-minute bursts over a 45-minute period, dancing helps build the heart’s strength and endurance.

Muscle Tone: When danced at an intermediate to advanced level of technique, ballroom and Latin dancing uses isometric and isotonic resistance, the two key ingredients to muscle building and toning. The blend of the two builds beautiful muscles tone without building a lot of muscle mass. Most dance sport athlete experience these ballroom dance benefits, not so much at the social level.

Joints: According to the American Journal of Medicine, the best way to avoid arthritis and to remedy current joint discomfort is to continue to use the joints in a controlled manner. The rise and fall of waltz, among other dances, provides precisely this type of exercise.

Spinal Column: The frame or posture maintained during dancing puts the spine in the correct, natural position, which happens to be better than standing or sitting. Plus, dancing posture puts the organs in alignment, which is thought by many doctors and chiropractors to fight sickness, disease, fatigue and more.

Respiratory: Strong lungs allow the body to receive plenty of oxygen, which makes the work of the heart easier and, in turn, allows a person to dance (and have fun) longer. To increase lung strength, runners use “wind” bursts, brief sprints to quickly increase heart and respiratory rates followed by slower running to allow them to come down. This can be similar to dancing at a party, club or ballroom.

Facial Lines: Most ballroom and Latin dancers are so busy smiling all the time that they tend to not develop those nasty worry lines.

Hug Theory: The dance position used in ballroom and Latin dancing is very similar to a hug. It is believed, in fact, that this is part of the attraction of ballroom and Latin dancing. A person who is dancing receives the security of a hug without the need for intimacy–and hugs truly are therapeutic.

Self-Esteem: Many people who do ballroom and Latin dancing have reportedly found deeper self-worth, holding a greater value/image of own self.

Confidence: Many ballroom and Latin dancers have experienced the thrill of dancing in front of other people. Overcoming this fear increases confidence in dance, in one’s self and in life.

Social Ease: Experiencing comfort and ease in social situations is a primary need in all individuals. Almost every philosophy, psychology and self-help book has this on the list. Weekly exposure to others in dance class leads to more ease with classmates, which can carry over into other social situations. From dance experiences, people can learn to engage in conversation, proper social etiquette and to conquer the fear of asking someone to dance. It even helps people deal with crowds.

Posture, Appearance and Balance: These three have been grouped together because they build upon each other. Some of the Latin and Ballroom dance benefits are better posture, which in turn results in a much more attractive (and youthful) appearance. Improved posture improves balance as well which helps with more graceful movement.

Grace and Poise: Through improved balance and self-esteem, a dancer tends to stand and move in a much more polished and pleasant manner. Clumsiness is replaced with grace and poise, which also increases confidence and social ease.

Psychological Escape: No matter what a person does in life, everyone needs to take a break sometimes. One of the Latin and Ballroom dance benefits is to provide a temporary escape from the cares and pressures of the world. For a few hours a week it offers freedom from normal responsibilities, and gives enjoyment and invigoration for pursuing life’s demands.

Emotional Lifeline: Ballroom and Latin dancing offers a positive and lively activity that can fill emptiness, loneliness or a void that may be felt in life.

Do not worry if you have never tried ballroom or Latin dancing before. If you want to start getting all the ballroom dance benefits mentioned above, find a dance studio nearby and try a beginner’s class—everyone has to start somewhere. As you make new friends and enjoy the new challenge, you will forget your first class jitters. Even if you think you have two left feet, with a little time and practice, it may not be long before you are waltzing, fox-trotting or samba-ing your way to better health in body, mind and spirit.