Randy Introduction
At the onset of the year, many people set out with the best intentions to embark on a fitness journey and get in shape. However, turning these intentions into habits can be challenging, especially for those starting from scratch. Amidst a plethora of options, dancing emerges as an excellent alternative. A scientific review published in the journal Plos One underscores dancing as an effective way for individuals with overweight and obesity to shed pounds. Furthermore, it has been shown to significantly improve body morphology, primarily by reducing fat mass and waist circumference.
The Science Behind Dancing for Weight Loss
According to the authors of the study, aerobic exercise, when performed weekly, can effectively facilitate weight loss while simultaneously enhancing cardiorespiratory fitness. The key to this success, compared to other activities, lies in the ability to enjoy oneself while exercising. “Initiating physical activity is not the main challenge; the real challenge lies in maintaining exercise habits long-term. Participants who derive pleasure from physical activity are more likely to sustain it, underscoring the fundamental role of enjoyment as a key factor for the sustainability of long-term exercise habits.”
The research team from Hunan University in China designed their study focusing on a specific demographic group: individuals with overweight or obesity, characterized by having a Body Mass Index (BMI) above 24. In the studies considered in this scientific review, dancing was the sole activity practiced by participants, with a frequency of at least four times per week. Additionally, a control group was incorporated, maintaining a standard lifestyle or engaging in regular physical activity without strict restrictions.
Impact on Body Composition
The research primarily aimed to evaluate fat loss, considering a range of metrics including body mass, waist circumference, percentage of body fat, fat mass in kilograms, and the waist-to-hip ratio. “Through meta-analysis, we have identified that dancing effectively reduces all mentioned parameters,” conclude the researchers. However, they acknowledge that no significant differences were found in the waist-to-hip ratio. “This could be attributed to the comprehensive fat reduction effects induced by dancing, which are distributed evenly throughout the body rather than focusing on a specific anatomical region.”
Effectiveness of Different Dance Forms
When analyzing different dance subgroups, it has been observed that creative dance, such as Zumba, yields greater improvement in body composition compared to traditional dance, whose improvement is less notable, likely due to its lower intensity. Antonio Pérez, clinical head of the Endocrinology Service at Sant Pau Hospital, emphasizes that any amount of exercise, no matter how small, is beneficial for health. He underscores the importance of consistency in any exercise plan or preventive treatment, as its effectiveness diminishes if not maintained over time. “Dancing, in particular, offers the added value that if you enjoy it, you end up training more frequently and also contributes positively to mental health,” he emphasizes.
Regarding the age of participants, the authors conclude that dancing is particularly suitable for the younger population — under 45 years old — as an alternative to traditional exercise protocols in terms of fat loss. “Young people are likely to have an advantage due to their ability to reach and maintain an appropriate training intensity, which is crucial for fat burning,” argues Pérez. However, he warns that these observations are preliminary and should be interpreted with caution, considering that a comprehensive evaluation of more studies is still pending.
Promising Conclusions
Although he emphasizes the limitations of this research — only the results of a dozen studies could be analyzed, with a total of 646 participants — Dr. Cristóbal Morales considers the conclusions “promising,” as they are in line with what the scientific community has been pointing out for some time regarding metabolic health. “When physical exercise is fun and sustainable, the results are noticeable in patients’ health,” explains the endocrinologist at Virgen de la Macarena Hospital in Seville.
He also highlights the fact that the scientific review does not solely focus on weight loss but also considers other factors such as fat mass and hip circumference. “For years, we have been fighting from the clinic against the idea that only patients’ weight should determine their health status. In current endocrinology, we reject the existence of a single normative size. What we seek is to promote the creation and maintenance of healthy lifestyle habits in the long term,” he adds. “Obesity is a chronic and complex disease that affects half of the adult population; it cannot be reduced to a simple number.”
Creating a Healthy Habit
Furthermore, he points out that the scientific review not only focuses on weight loss but also takes into account other factors such as fat mass and hip circumference. “For years, we have been fighting from the clinic against the idea that only patients’ weight should determine their health status. In current endocrinology, we reject the existence of a single normative size. What we seek is to promote the creation and maintenance of healthy lifestyle habits in the long term,” he adds. “Obesity is a chronic and complex disease that affects half of the adult population; it cannot be reduced to a simple number.”
“One of the biggest problems we have when it comes to exercise is what is called adherence, which is the ability to create a habit,” explains César Bustos, member of the Spanish Society of Obesity (SEEDO) and exercise expert. “However, an activity like dancing generates adherence more easily and quickly. It’s fun, it’s practiced in groups, and, because it’s low-intensity, it doesn’t require a good level of physical fitness to start,” he explains.
However, Bustos reminds us that precisely because it is a low-impact activity, in the long run, it will likely need to be supplemented with a more intense exercise routine. “It’s very suitable in the beginning, to allow people with obesity to start moving without the risk of injury. Additionally, it’s an inclusive activity, as you don’t feel judged,” Bustos insists. “But once the habit has been incorporated into their routine, it’s essential to maintain a good diet and increase the level of training. Otherwise, the lost weight is likely to be regained quickly.”
Conclusion
In conclusion, dancing emerges as a compelling strategy for weight loss and overall health, particularly for individuals with overweight or obesity. Its effectiveness lies not only in its ability to facilitate fat loss but also in its potential to improve body composition and cardiovascular fitness. Moreover, dancing offers the added benefits of enjoyment, social interaction, and mental well-being, which are crucial for sustaining long-term exercise habits. While further research is warranted to validate these findings and explore its applicability across different demographics, dancing presents a promising avenue for combating the global epidemic of obesity and promoting healthier lifestyles.
