HEALTH AND WELLNESS
Dancing (recreational)
Dancing is fantastic exercise. Here’s dance tips for beginners
Alexandra FrostUSA TODAY
July 30, 2026, 5:00 a.m. ET
It’s one of the oldest forms of self-expression and cultural connection around the globe. But some people might not know where to start when it comes to learning to dance
Whether you are dancing for fun, after dinner in the kitchen, or looking to pursue more competitive dance, there are concrete steps from experts to understand the basics. In fact, 2024 statistics show that about one in four Americans participates in dance as a physical activity
It’s one of those physical activities that carries mental and physical benefits — a 2024 review found dancing improved psychological and cognitive health
So, if feeling the beat isn’t working for you, here’s how to get started, whether your end goal is to dance with the stars or just your partner
The basics of dancing
“Dance is typically defined as any rhythmic body movements accompanied by musical instruments or sound. Dance has been a social, cultural, and community-driven practice for as long as humans have existed,” said Rebecca Stewart, a personal trainer, dancer, mobility coach, and CEO and founder of Movement FX
She says dancing can be done solo, in pairs, or in a group. Types of dance typically include belly dance, ceremonial dance, disco, soul, free or improvised, Latin, novelty or fad, social dance, street dance, swing dance, and folk dance.
Dancing might be spontaneous, she adds, or choreographed, meaning planned. Trying different types can help you find what you love
Some moves to try as a beginner
Steward recommends that new dancers get used to these steps:
- You take the first step horizontally and shift your weight over to that foot, then your second step is bringing the other foot to meet it. For example, step to the right with your right foot, then tap or step with your left to meet the right.
- Then repeat the same movement to the left.
- Maintain a soft bend in your knees while performing this movement. It’s often paired with a bounce or a sway in the hips. Having bent knees makes it look more natural.
“This move is used in many different dance styles, so it will serve you well to get comfortable with it,” she said
Shoulders:
“Many people learn dance moves with their limbs but miss out on moving their shoulders. Like the bounce or knee bent, it helps movement look more natural,” she said. “Your shoulders lead your arms, so dancing without shoulder input can feel stiff and like it’s missing something.”
Practice shoulder isolations:
- In front of a mirror, roll your shoulder around like you’re adjusting a strap or making a circle.
- Shrug (up/down).
- Shimmy (moving one shoulder front while simultaneously moving the other back in quick succession).
“Think about moving from the shoulder blade,” she adds
Weight shifts:
“This is one of the biggest things that trips up even more experienced dancers,” she said. “It’s a simple concept (transferring your body weight between one foot and the other), however, it’s not always easy, especially at faster speeds, and can make a big difference in getting caught on the wrong foot
“Practicing swaying your body weight side-to-side or front-to-back and alternating picking up one foot at a time can help build this into a more instinctive practice,” she said
Remember — there’s no “wrong way” to dance. It’s all about fun, not how you look doing it
“I’m a big fan of a 3-minute dance break,” Stewart said. “Pick a song with a good beat, press play and just let your body move in whatever way feels good to you.”
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