Bringing Dance into Life: Considerations for Returning to or Beginning Dance as an Adult

Whether it’s a long-lost passion or a new hobby, returning to or beginning dance as an adult brings a unique set of challenges and joys. For those of us that danced growing up, returning to dance typically means the discovery that your body doesn’t do the same skills as easily as it used to be able to do; but there’s still joy in bringing something that you used to love back into your life. Yet, amidst the thrill of relearning those moves in your adult body, the musculoskeletal system demands attention. Whether you are returning to dance or new to dance, muscles might be sore, joints might feel restricted, and flexibility might not be what it once was. So, let's explore the musculoskeletal considerations and other aspects when getting into dance as an adult. Shall we?

Embrace the Changes

First things first, it’s crucial to acknowledge that your body has changed since your pre-teen or teenage days. This isn’t a bad thing. Approaching dance with an open mind and curiosity about how your body feels during and after dance classes will help you succeed. Here are some things you may notice in your new beginning with dance:

Flexibility and Range of Motion: The elasticity you had in your teens may not be at the same level. Dynamic warm-ups are essential prior to physical activity, including dance. Regular stretching will also help. Check out one of my previous blogs on different types of stretching.
Muscle Memory vs. Muscle Reality: While muscle memory can work wonders, your muscles might not be as strong as they used to be, making it more difficult to execute certain skills. Gradual strength training can help bridge this gap.
Tendons and Joints: Dance requires a blend of flexibility and strength, which puts a lot of demands on our joints. These can be good stresses that improve our joint health and make them more resilient. However, when you’re getting started, the tendons and joints will need to ease into things so they aren’t overloaded.
Cognition and Memory: Learning new things is great for the brain! It’s not always easy though. Learning new dance steps and combinations might be frustrating at first.
Aerobic Capacity: Dance uses muscles differently than other physical activities you might be involved in, so don’t be surprised if you feel out of breath even after a short jumping combination. If you haven’t regularly done aerobic exercises, then a dance class may feel fatiguing and challenging at first depending on the dance style.

Taking Care of Your Body

Returning to dance as an adult requires a keen awareness to your body’s signals. Ignoring pain can lead to injuries, so it’s essential to differentiate between discomfort and actual pain. Muscle soreness is normal, but having actual pain that lasts more than 3 days indicates that you may need to seek advice from a medical professional. Here are some tips to help your body with the transition into dance:

Rest and Recovery: Don’t skimp on rest days. Your muscles need time to repair and strengthen.
Hydration and Nutrition: Keep hydrated and maintain a balanced diet to fuel your body for those demanding dance sessions. As you are being more physically active, your body will need more carbohydrates to fuel and more protein to rebuild.
Strength Training: Incorporating strength training into your routine will go a long way in helping your body adapt and be more resilient to injuries. It doesn’t have to be an hour everyday; even incorporating strength exercises 3x/week will be beneficial, both for your dancing and your overall health.
Aerobic Training: As with strength training, aerobic training will be beneficial for your overall health as well as your dancing. Getting your heart rate up even a few times a week can improve your cardiovascular health. There were recent studies looking at the effect of as little as 4.4 minutes of vigorous activity a day or 11 minutes 3x/week can have a significant benefit.

Setting Realistic Goals

It’s easy to let enthusiasm lead to overexertion. Pacing yourself and setting realistic, achievable goals prevents burnout and frustration.

Start Slow: Begin with a class 1-2x/week for a month or two and see how your body feels. Then try increasing the number of classes or intensity of the classes.
Track Your Progress: Keep a journal of your improvements and setbacks. It helps in understanding your body better.
Set Achievable Goals: Saying “I just want to be a better dancer”, is not a good goal since it’s not defined or measured in any way. Pick out one or two things that you want to work on, such as being able to do a clean single pirouette, or be able to do a split, or be able to get through a high intensity hip hop class.
Resist Comparing Yourself to Others: This can be hard at times, but keep in mind that you don’t necessarily know someone’s whole story. Sure, the dancer next to you at the ballet barre might have great turnout and beautiful feet; but you might not know that dancer started dancing at the age of three and never actually stopped dancing.

Benefit of Dance for Adults

Embarking on a dance journey as an adult can be both an exciting and rewarding experience. Dance classes offer a unique blend of physical exercise, mental stimulation, and social interaction, making them an excellent choice for adults seeking to enhance their well-being. Below are some compelling benefits that highlight why dance might just be the perfect addition to your lifestyle.

Improved Physical Health: Dance enhances cardiovascular fitness, increases flexibility, and strengthens muscles.
Stress Relief: Engaging in dance can reduce stress levels and improve overall mental well-being.
Cognitive Benefits: Learning dance routines can boost memory, coordination, and mental acuity.
Social Interaction: Dance classes provide a platform to meet new people and build a sense of community.
Creative Expression: Dance offers a creative outlet, allowing adults to express themselves artistically.
Enhanced Mood: The endorphins released during dance can lead to increased happiness and energy levels.
Increased Confidence: Mastering new dance skills can boost self-esteem and confidence.
Fun and Enjoyment: Dance is an enjoyable activity that brings joy and excitement into daily life.

Conclusion

Returning to dance as an adult is like rekindling a long-lost love. If you are starting dance as an adult, it’s like finding something you’ve been missing but didn’t know it. Yet, as with any relationship, it requires patience, understanding, and care—especially for your musculoskeletal system and your mindset. By listening to your body, strengthening your foundation, and setting realistic goals, you can waltz into the world of dance with grace and confidence. So, lace up those dance shoes, and let the rhythm guide you!

References:

Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. doi: 10.70252/WEQD2681. PMID: 34055156; PMCID: PMC8136567.

Fabian Schwendinger, Denis Infanger, Eric Lichtenstein, Timo Hinrichs, Raphael Knaier, Alex V Rowlands, Arno Schmidt-Trucksäss, Intensity or volume: the role of physical activity in longevity, European Journal of Preventive Cardiology, 2025 Jan 32; 1: 10–19. https://doi.org/10.1093/eurjpc/zwae295.