Dance floors tend to be sweaty places for a reason. All of those shimmies and shakes burn energy like you wouldn’t believe—and come with many other surprising health benefits, too.

Dancing demands a lot of energy output because it involves “movement in all directions,” says Nick Smeeton, a principal lecturer at the University of Brighton and coauthor of that report. While running, swimming and other propulsive forms of physical activity use rhythm and momentum to keep you moving, “there is a lot of accelerating and decelerating in dancing, which the body is less able to do in an energy efficient way,” Smeeton says.

If running is like driving on a freeway, dancing is more like motoring through a busy city, he says. All of that starting, stopping and changing directions burns a ton of fuel even though you’re not covering a lot of ground.

Of course, the amount of energy you expend has a lot to do with how hard you’re pushing yourself. A gentle two-step isn’t going to measure up to an intense, hilly run. But torching calories isn’t the only upside to dancing. Just as trail running and hiking better engage your lower-body joints and muscles than straight-ahead, level-ground locomotion, the up-and-down and side-to-side movements of dance may likewise activate and train many of your body’s little support muscles and tendons.

Finally, the touch aspect of dancing with a partner may offer some special perks. Touch is the first sense that emerges during infancy, and the more experts examine the benefits of massage, holding hands and other forms of human-to-human physical contact, the more they find that touching improves well-being and reduces stress and anxiety. Basically, dancing with someone else is like exercise and a hug rolled together.

pilates

Pilates is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology". It is practiced worldwide

flexibility training

Flexibility training involves low-intensity exercises that increase the total range of motion of a joint or group of joints. Flexibility and balance exercises -- which work stability muscles -- can decrease the chance for muscle imbalances, which can throw off your body movement and open the door to falls and injuries

pole DANCE

Pole dance combines dance and acrobatics centered on a vertical pole. This performance art form takes place not only in gentleman's clubs as erotic dance, but also as a mainstream form of fitness, practiced in gyms and dedicated dance studios

Contemporary DANCE

Contemporary dance is a style of expressive dance that combines elements of several dance genres including modern, jazz, lyrical and classical ballet. Contemporary dancers strive to connect the mind and the body through fluid dance movements.

Tango DANCE

Tango is characterized by a close hold, a low center of gravity and an emphasis on Contra Body movement. Movement is stealthy, almost cat-like and has an unmistakable staccato feel and major dramatic attitude. The Leader's right arm is further around and lower on the Follower's back than in the other Smooth dances.

Tap Dance

tap dance, a style of dance in which a dancer wearing shoes fitted with heel and toe taps sounds out audible beats by rhythmically striking the floor or any other hard surface.

BALLET DANCE

Ballet is an art form created by the movement of the human body. It is theatrical – performed on a stage to an audience utilizing costumes, scenic design, and lighting. It can tell a story or express a thought, concept, or emotion. Ballet dance can be magical, exciting, provoking, or disturbing.

commmercial DANCE

Commercial dance emerged in the 1950s as a way for dancers to push against the strict constraints of traditional styles such as ballet and be free to experiment. Dancing to modern music, commercial dance incorporates moves from all genres including jazz, ballet, hip hop, breakdance, popping, krumping and street dance.

MORDEN DANCE

Modern dance is a highly expressive style of dance that challenges the structured dance technique of classical ballet. The focus of the modern dance is an expression, rather than following a rigid set of postures or technical positions that ballet dancers are trained in. Different styles of modern include lyrical, jazz, and fusion.