Ballet is an art form characterised by its elegance, control, and beauty. Beneath its polished exterior, Ballet offers unique physical, mental, and emotional benefits for individuals of all ages and fitness backgrounds. Here’s an in-depth look at the science behind ballet technique and why it is a powerful, evidence-based choice for adults of any age seeking comprehensive well-being.
Boosts cognitive performance
Ballet is a mentally stimulating acitivity, which exercises dancers’ memory, focus and cognitive agility. Dancers are often required to memorise dance steps and sequences, adapt to rhythm changes and respond to cues. This engages specific areas of the brain involved in attention, spatial memory and executive function. The complex rhythms and synchronisation with the music and other dancers boosts dancers' mental agility and concentration.
A study found that dance activities, including ballet, can induce neuroplasticity, enhancing brain structure and function, particularly in areas linked to memory and spatial processing. (Teixeira-Machado et al., 2019).
These activities have been shown to increase hippocampal volume — important for memory and learning — as well as gray matter volume in the parahippocampal gyrus, which is crucial for spatial memory and navigation. These structural changes in the brain are associated with improved cognitive resilience and are key for long-term brain health and adaptability, particularly as we age.
The cognitive demands of ballet, such as remembering sequences and adapting movements to rhythm changes, further stimulate neuroplasticity, creating additional neural connections that support memory and executive function.
Improved muscular strength and motor fitness
Ballet movements require balance and precision, relying on proprioception (the body's sense of position) and vestibular function (balance and spatial orientation). Exercises like relevés and single leg balances train balance and create neuromuscular adaptations that are crucial for fall prevention and daily stability.
20 per cent of people older than 50 years could not balance on one leg for 10 seconds, which correlates with a twofold risk of death within a decade. (Araujo et al., 2022). In ballet, with emphasis on proprioceptive training, offers an effective way to improve balance and overall physical stability.
Promotes endurance and cardiovascular health
Ballet requires sustained movement and core engagement, which build cardiovascular endurance through aerobic exercise. Dancing regularly can imrpove circulation, reduce blood pressure and promote heart health.
According to a study published in the American Journal of Preventive Medicine, those who participated in dancing had a 46 per cent lower risk of cardiovascular death over a decade compared who those who rarely or never danced. (Merom et al., 2016)
Dancing can also lead to an increase in serum nitric oxide levels, which benefits cardiovascular health by decreasing arterial stiffness, lowering blood pressure. (Lopez-Nieves & Jakobsche, 2022)
Encourages emotional well-being
Ballet can be used as a form of self-expression and emotional release through expressive movements, reducing stress while allowing dancers to experience joy through movement.
According to a study published in the American Journal of Dance Therapy, dancing has been found to significantly reduce cortisol (stress hormone) levels. (Lopez-Nieves & Jakobsche, 2022). Research from the journal, The Arts in Psychotherapy, also suggests dance-based activities like ballet can lower levels of stress, anxiety and depression. (Bräuninger, 2012).
The flow and rhythmic nature of dance can also also promote relaxation and mental clarity. This can cultivate a deeper mind-body connection, encouraging self-awareness and mindfulness, while understanding the body's sensations when doing different movements.
Group classes can also foster a sense of community and reduce feelings of isolation, promoting social well-being and building self-esteem. Adult dance classes provide a supportive environment for adult learners to express themselves and grow alongside other passionate dancers.
Reduced risk of age-relate decline
Dance is a powerful way to combat age-related decline, including cognitive decline and dementia.
The researchers at the Albert Einstein College of Medicine concluded that the combination of mental stimulation, human connection, and physical movement is key in reducing the risk of developing dementia. After studying the effects of 11 physical activities, such as cycling and tennis, on the development of dementia, they concluded that “Dancing was the only physical activity associated with a lower risk of dementia.” They attributed this to the combination of mental stimulation, human connection, and physical movement that dancing encompasses. (Verghese et al., 2003).
Another study from Frontiers in Human Neuroscience revealed that older adults who participate regularly in physical exercise can reverse the signs of aging in the brain, with dancing showing the most profound effect. (Rehfeld et al., 2017).
Ballet can profoundly benefit adults and seniors by enhancing physical, mental, and emotional well-being, offering a structured yet expressive practice that strengthens the body, sharpens the mind, and uplifts the spirit. If you are considering a way to stay active, build resilience, and connect with others, adult dance classes provide a supportive space where you can explore the joy of dance while reaping these valuable health benefits.
Dance is for all ages! The Ballet Academy offers a range of programmes designed for you at every stage of your dance journey, from Adult Open Classes and Adult Graded Classes to Silver Swans. Discover the joy and benefits of adult ballet and find out all about Adult Ballet here.
Let your next step be a pirouette!
References:
Araujo, C. G., de Souza e Silva, C. G., Laukkanen, J. A., Fiatarone Singh, M., Kunutsor, S. K., Myers, J., Franca, J. F., & Castro, C. L. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine, 56(17), 975–980. https://doi.org/10.1136/bjsports-2021-105360
Bräuninger, I. (2012). Dance movement therapy group intervention in stress treatment: A randomized controlled trial (RCT). The Arts in Psychotherapy, 39(5), 443–450. https://doi.org/10.1016/j.aip.2012.07.002
Edwards, S. (2015). Dancing and The Brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain#:~:text=Studies%20using%20PET%20imaging%20have,and%20execution%20of%20voluntary%20movement.
Lopez-Nieves, I., & Jakobsche, C. E. (2022). Biomolecular Effects of Dance and Dance/Movement Therapy: A Review. American Journal of Dance Therapy, 44(2), 241–263. https://doi.org/10.1007/s10465-022-09368-z
Merom, D., Ding, D., & Stamatakis, E. (2016). Dancing Participation and Cardiovascular Disease Mortality. American Journal of Preventive Medicine, 50(6), 756–760. https://doi.org/10.1016/j.amepre.2016.01.004
Rehfeld, K., Müller, P., Aye, N., Schmicker, M., Dordevic, M., Kaufmann, J., Hökelmann, A., & Müller, N. G. (2017). Dancing or Fitness Sport? The Effects of Two Training Programs on Hippocampal Plasticity and Balance Abilities in Healthy Seniors. Frontiers in Human Neuroscience, 11. https://doi.org/10.3389/fnhum.2017.00305
Teixeira-Machado, L., Arida, R. M., & de Jesus Mari, J. (2019). Dance for neuroplasticity: A descriptive systematic review. Neuroscience & Biobehavioral Reviews, 96, 232–240. https://doi.org/10.1016/j.neubiorev.2018.12.010
Verghese, J., Lipton, R. B., Katz, M. J., Hall, C. B., Derby, C. A., Kuslansky, G., Ambrose, A. F., Sliwinski, M., & Buschke, H. (2003). Leisure Activities and the Risk of Dementia in the Elderly. New England Journal of Medicine, 348(25), 2508–2516. https://doi.org/10.1056/nejmoa022252
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