#1 Anti-Depressant: It Might Surprise You!

 

Every child, every person knows that DANCING is FUN. Dancing makes you happy.

Dancing feels good.

Movement is medicine.

And UNSTRUCTURED dance is probably the most powerful (and easiest) for anyone to do.

The basics of energy: movement (like dance), sound (like singing, or at least humming), and breath (!) are always the most powerful.

More videos on this. Unstructured dance.

Unstructured Movement

Ecstatic Dance

5 Rhythms

Going from Frozen to Moving

Derek Sievers – Starting a Movement

@toni.nagy

I did a somatic shake to try and release the stagnation in my mind and body – and I had a revelation about the importance and holiness of twerking. What do you think!? Is collective twerking to release our rage the revolution we are needing? #twerk #dancing #shaking #healingjourney #healingtiktok

♬ original sound – Toni Nagy

 

 

TRANSCRIPT

“Ever wondered if dancing can really boost your mental and cognitive health?

Interesting question.

Well, for this deep dive, we took a look at some fascinating research.

A systematic review with meta-analysis, specifically focused on dance, and a network meta-analysis that compared different exercises to traditional treatments for depression.

Sounds intriguing. You know how they always say multiple studies show. Well, these reviews took that to a whole new level.

Oh, wow.

By actually analyzing data from tons of randomized controlled trials. So like– That’s the gold standard for research.

Wow, that’s amazing. Like getting the cheat sheet version of years of research.

Exactly.

The dance focused review really stood out to me.

I bet.

It looked at how dance compares to other structured exercise in terms of mood, stress, and even memory.

Makes sense.

I was curious if there were any areas where dance really excels.

Oh, it definitely does. One of the first things that jumped out at me from both reviews was that dance is just as effective as other forms of exercise when it comes to a bunch of psychological and cognitive benefits.

So like a two for one deal.

Exactly. A mental and physical workout, all in one.

Love that. But the dance specific review suggested dance might be even better than other activities in certain areas.

Really, like what?

Almost like dance has some secret superpowers.
I like that. Well, one of those superpowers seems to be motivation.

Oh, interesting.

There’s some early evidence that suggests that dance could be superior to other activities when it comes to boosting that internal drive to move.

That feeling of like wanting to do something just because you enjoy it.

Exactly.

Makes total sense. I know when I’m dancing, I get so lost in the music and the movement. It doesn’t even feel like exercise. It’s pure joy.

That’s the best kind.

Speaking of joy, the review mentioned this fascinating study involving Greek dancing and people with chronic heart failure.

Interesting, what happened?

So researchers found that Greek dancing really boosted enjoyment, interest, and perceived competence in those participants.

That’s right.

They basically felt more capable and excited about exercising, which is huge when you’re dealing with a chronic condition.

Absolutely. I can see how that would be a game changer.

That’s amazing. And it wasn’t just motivation where dance excelled. It also had an advantage when it came to reducing distress. Ah, I see. Especially feelings of hostility and somatization.

Somatization.

Yeah, those times when your mental stress shows up as physical symptoms.

All right, right.

The researchers highlighted a study that explored turro.

Curro.

It’s a type of qigong, the Jans.

Interesting, I haven’t heard of that.

And the study looked at its effects on children. Okay. Now turro incorporates these principles of traditional Chinese medicine.

Oh, wow.

Which I find so fascinating.

Yeah, definitely. So what did they find?

Well, the children who practiced turro showed a greater reduction in hostility and somatization compared to those who didn’t.

Wow, that’s really promising.

Yeah.

It seems like dance could be a bridge between cultures and these different healing practices.

Absolutely. And speaking of addressing mental health, what about memory?
Oh, good point.

Both reviews hinted that dance might be particularly good for certain aspects of memory, especially for older adults.

Hmm, that makes sense. Is there something about dance that keeps our brains sharp as we age?

Yeah, I was wondering the same thing.

Well, one study found that a choreographed dance program Okay. Incorporating various styles like salsa, rock, rumba.

Wow, a mix of every thought.

Pop and jive. Nice. Led to greater improvements in verbal memory recognition. Oh, wow. In older adults with mild cognitive impairments.

Okay.

Compared to a physical therapy program.

So maybe it’s the combination of physical and mental challenges and parent in dance that gives it that extra cognitive boost.

Makes sense. It’s like a workout for both your body and your brain.

Exactly. And there’s more. Another study compared Zumba to treadmill exercise.

Hmm, interesting.

And found that Zumba was linked to greater improvements in working memory.

So certain dance types, especially those requiring a lot of coordination and quick thinking could be especially good for cognitive function.

It’s like learning choreography as a mental workout in itself.

I agree.

Remembering those steps and sequences definitely keeps you on your toes.

Right, both literally and figuratively.

Yeah.

Now the dance review also mentioned social cognition.

Social cognition.

Yeah, how we understand and interact with others.

Oh, okay.

They highlighted a study where young adults with cerebral palsy participated in modern dance classes.

Hmm, what did they find?

The researchers found that those who danced showed big improvements.

Wow.

In other psychosocial adjustment and cognitive function.

Okay.

Compared to the control group.

So dance helped them navigate social situations and build those connections.

Exactly.

That’s powerful.

It really shows how dance can be a tool for fostering those social connections. Yeah. And improving social skills, especially for those who face challenges in these areas.

It sounds like dance has a lot to offer.

It really does.

Yeah.

But let’s shift gears a bit.

Okay, yeah.

And look at that network meta analysis. Right. Compare dance to traditional treatments for major depressive disorder.

Yeah, this is where things get really interesting.

Right, comparing dance to antidepressants.

I was a little skeptical at first, but when I saw the results, my jaw dropped.

I know what you mean. Let’s unpack those mind blowing findings after a quick break.
All right, so let’s get back to that network meta analysis on exercise and depression.

Okay.

When we talked about dance having a big impact.

Yeah.

On reducing those depression symptoms.

Oh, I definitely remember. It’s not every day you see a therapy.

Right.

That can rival medication.

Well, they actually measured the impact using something called Hedges G.

Hedges G.

It’s a way to see how big of a difference a treatment makes.

Okay.

For dance, that number was 9.96.

Okay.

Which is considered a large effect size.

So in simpler terms, that means.

It means dance led to a pretty significant improvement in depression symptoms.

Wow, dance is really making a splash here.

It is.

What does it compare to other exercises in the study?

Good question.
Walking or jogging had a decent effect size of meta 0.63.

Okay.

Yoga came in at meta 0.55. Right. And strength training was at again at 0.49. Gotcha. All decent. Yeah. Showing they can help with depression.

Yeah.

But dance seems to have a bit of an edge.

It’s like dance is winning the exercise for depression Olympics.

Ha ha, I like that analogy.

But you mentioned that this meta analysis also compared exercise to traditional treatments like therapy and medication. Yes. What did they find there? I’m really curious to see how those stacked up.

This is where it gets really interesting.

Okay.

Cognitive behavioral therapy.

Yeah.

A common type of talk therapy.

Right.

Had an effect size of meta 0.55.

Okay.

While SSRIs, the antidepressants.

Yeah.

Came in at meta 0.26.

Interesting.

So while SSRIs still had a small positive effect, dance actually had a larger effect size than both SSRIs and cognitive behavioral therapy.

That’s huge. Does this mean dance could actually be a contender in the fight against depression?
It’s certainly an argument for exploring dance as a therapeutic tool.

Yeah.

But like with any research, it’s super important to remember that this is just the start. Of course. We need more studies to confirm these findings.

Yeah.

And explore those long-term effects.

Oh, that’s nice.

As well as how different dance styles might work for different people.

Yeah, it makes you wonder if someday doctors might actually be prescribing dance classes alongside medication.

Uh-huh. Maybe even instead of medication.

Wow, what a world that would be.

Take two steps to tango and call me in the morning.

(Laughing)

Exactly.

But all jokes aside, the potential here is enormous.

I agree.

And it’s not just about how effective it is.

Right.

The meta analysis also looked at how likely people were to stick with each exercise.
That’s a big one though. Will they actually do it factor? Right. It’s a big hurdle for any treatment.

Exactly.

So what did they find? Were people more likely to stick with dance compared to other exercises?

Actually, it wasn’t dance that was a winner for that.

Oh.

Strength training and yoga had the lowest dropout rates.

Oh, wow.

Even lower than the control groups.

That makes sense. I feel like yoga studios and gyms often have a sense of community that can be motivating.

For sure.

What about the dance programs in the study? Were they mostly group classes or solo practices?

It turns out the effectiveness of dance varied.

Oh.

Depending on whether it was done in a group or solo.

Interesting.

Some forms like yoga seem to work better in groups.

Okay.

While others like strength training and mixed aerobics were better solo.

So there’s no one size fits all approach.

Right.

Some people thrive in groups while others prefer solo.

Exactly.

The key is finding what works for you and helps you feel your best.

Couldn’t agree more.

Both studies really emphasize tailoring the type and intensity of exercise to each person.

Absolutely.

What works for one person might not work for another and that’s perfectly okay.

Yeah. The beauty is that there are so many ways to move our bodies. Right. And dance offers a particularly rich palette of possibilities.

So based on all this research, are we ready to declare dance the cure for depression and cognitive decline?

Ha ha, not quite.

Should we all trade therapists for dance instructors?

I wouldn’t go that far.

Okay.

While these results are exciting, it’s important to remember these studies are just the beginning.

Of course, it’s like we’ve just scratched the surface of what dance can do.

Right, there’s a whole world of possibilities out there.

There is.

But before we get ahead of ourselves.

Yeah.

Let’s take a moment to appreciate what we’ve learned so far.

Okay, yeah.

Dance isn’t just a fun way to move, it’s a powerful tool. Sure, sure. That can really transform our minds and spirits.

It’s a reminder that movement is medicine and that dance has a special way of unlocking our potential.

It does.

But our deep dive isn’t over yet.

Not even close. We’ve uncovered some groundbreaking stuff, but there are still so many questions. There are. What does the future hold for dance and health? We’ll explore that after a quick break.

So we’ve gone through tons of research and discovered that dance can really have some remarkable effects on our mental and cognitive wellbeing.

It’s pretty incredible.

But like with any good exploration, we’ve also come across a bunch of new questions. It’s like opening one door and finding a whole hallway of more doors.

Uh-huh, I like that.

So what are some of the big mysteries that still need to be solved when it comes to dance and health? Where should future research go?

One area that really needs more attention is the effects of specific dance styles.

Yeah, we touched on that a little earlier.

Right, but it’s worth repeating. Does the precision and discipline of ballet, for example, have different effects on the brain than something like hip hop?

Yeah, hip hop, which is more free-flying and improvisational.

Exactly. And what about partner dancing?

Oh yeah.

Does the social connection there offer unique benefits for mental wellbeing?

It does seem like each dance style has its own personality. Its own way of interacting with our brains and bodies.

I think so. There’s probably a whole spectrum of benefits waiting to be discovered.

Yeah, depending on which style you choose.

We need to go beyond just comparing dance to other forms of exercise.

I agree.

And start looking at the individual elements of each style.

The rhythm, the tempo.

Yeah, the social dynamics, the cognitive demands.

Well, that’s like breaking down a recipe.

Aha, exactly.

To see how each ingredient adds to the flavor.

Right, it’s about understanding those little nuances that make each dance form unique.

And how those subtle differences might actually lead to specific benefits.

Sure, for both our mental and physical health.

Then there’s the question of dosage.

Oh, good point. How much dance is enough to see those benefits?

Yeah, how often you dance, how long, the intensity.

Exactly, we know it’s good for us. But we don’t have the instruction manual yet. We need to figure out the optimal recipe for maximizing those benefits.

And that recipe might be different for everyone.

It probably will, depending on the person and their goals.

Someone’s struggling with depression. Yeah.

This is someone trying to improve their memory.

Right, or even someone recovering from an injury.

It’s like we need personalized dance prescriptions. Oh, wouldn’t that be something? Imagine going to the doctor and they say, “Okay, based on your symptoms and goals, I’m prescribing three sessions of salsa a week.”

Ha ha, at moderate intensity.

With a focus on social interaction.

I love it, maybe they could even take into account your music preferences.

Oh yeah.

If you’re into classical music, they might say ballet or waltz. It’s amazing to think about. The possibilities really are endless.

They are.

But to get to that level of personalized dance medicine, we need a lot more research.

Research that considers everyone.

Exactly.

Most of the studies we’ve talked about focused on pretty specific groups.

We need more research that includes people of all ages.

Genders, cultural backgrounds, abilities.

Dance is for everyone, and the benefits should be too.

Absolutely.

To make that happen.

Yeah.

We need research that reflects all the amazing diversity out there. And it’s not just about research, it’s about access. How can we incorporate dance into healthcare settings?

Good question. Could it be used alongside traditional treatments?

For things like Parkinson’s, anxiety, even dementia.

There is some promising research happening there.

Oh, that’s great.

But we need more support, funding, awareness.

Yeah.

More people willing to see dance as a legitimate tool.

It’s time to move past the idea that dance is just a hobby. Right, dance is so powerful. It can heal, it can transform.

Absolutely.

It deserves to be seen as a resource for improving public health.

Couldn’t agree more.

So if you’re looking for a way to lift your spirits, sharpen your mind, connect with yourself and the world, get out there and dance.

It might just be that missing ingredient you’ve been searching for.

And if you’re a researcher or clinician, think about how you can contribute to this field of dance and health.

The potential is huge, and now is the time.

Thank you for joining us on this deep dive into the world of dance and health.

It’s been a pleasure.

Hopefully you’ve learned something new.

And maybe even sparked a passion for dance.

Until next time, keep moving, keep exploring.

And keep dancing.

 


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