Scientists Say Dancing Does What Workouts Can’t: It Grows Your Brain

For years, dancers have felt the transformative power of movement. The confidence, the clarity, and the way a good dancing session can lift a weight off your shoulders. Now, science is catching up to these experiences. A recent study published in Frontiers in Aging Neuroscience (2024) reveals that dancing does more than keep you fit; it actually changes your brain in remarkable ways that traditional workouts do not. At Not Just Hip Hop, we have always believed that “DANCE FOR EVERYONE, STORIES FOR ALL” is more than just a catchy slogan; it's a statement on mental health. This new research supports what our community witnesses every week in our dance classes.

The Study: Dance vs. Traditional Fitness

In the study, researchers followed a group of older adults for six months and divided them into two groups. One group engaged in traditional fitness training, which entailed standard gym-like workouts, while the other group participated in dance-based training. Both groups saw improvements in their endurance and strength—what’s expected from any workout regimen. However, here’s where things take an interesting turn: only the dance group demonstrated significant changes in the brain.

Key Findings

According to the study, several key findings emerged regarding the benefits of dancing over traditional workouts:

• Increased BDNF Levels: The dance group showed a remarkable 32% increase in levels of BDNF (Brain-Derived Neurotrophic Factor), often referred to as “fertilizer for the brain.” BDNF is crucial for several brain functions, including:

- Neuroplasticity (the brain's ability to adapt and grow)

- Mood regulation

- Learning and memory

• Gray Matter Growth: There was also notable gray matter growth in the hippocampus and motor cortex. These regions are integral for:

- Balance

- Memory

- Coordination

- Spatial awareness

The researchers emphasized the importance of dancing's novel and unpredictable movements, which are essential for "neural survival." In simple terms, when your body learns new patterns through dance, your brain forms new pathways. While a typical exercise routine strengthens your muscles, dancing strengthens your nervous system.

What This Means for Pain, Mood, and Performance

The implications of these findings go far beyond stating that dance is effective exercise.

1. Dance Can Help Desensitise Pain

The research suggests that engaging in varied forms of movement can help desensitise pain. When we transition into new ways of moving, we can rewire neural circuits that might be stuck in chronic pain patterns. Consequently, many individuals report:

• Reduced tension in their bodies following class

• A new relationship with previous injuries

• A feeling of lightness unattainable from standard gym workouts

  
  

2. Dance Sharpens Your Reaction Time and Focus

Participants in the dance group exhibited:

• Sharper reaction times

• Enhanced balance

• Improved cognitive endurance

  
  

Learning choreography goes beyond physical movement; it trains your brain to make quicker decisions, process complex information (like music, timing, and spatial awareness), and maintain focus for extended periods. This is especially crucial for those who spend long hours working at desks or juggling multiple tasks mentally.

3. Dance Boosts Mood in a Unique Way

While it's widely known that movement releases endorphins, dance adds additional layers to mood enhancement. Notably, music stimulates emotional and reward centers in the brain. Meanwhile, community and synchronized movement foster a sense of belonging and safety. Moreover, storytelling through dance provides an avenue to process emotions that are often difficult to articulate. No treadmill can replicate that experience.

How This Connects to What We Do at Not Just Hip Hop

At Not Just Hip Hop in London, our mission is clear: DANCE FOR EVERYONE, STORIES FOR ALL. We fuse various styles such as hip hop, Afrobeats, house, baile funk, and street styles—not merely to look good, but to cultivate distinctive and unpredictable movements that the research underscores as beneficial for brain development. Here's how our approach aligns with the scientific findings:

1. Novel Movement = Stronger Brain

Our classes are designed to be intentionally varied. Participants experience:

• New grooves and foundations

• Different rhythms and cultural influences

• Freestyle moments necessitating real-time responses

  
  

This ongoing adaptation drives neuroplasticity, which the study correlates with increased BDNF and gray matter growth.

2. Community as a Mental Health Tool

We've heard feedback from our community, such as:

• “NJHH was the only reason to get out of bed.”

• “I felt alone before getting to know this community.”

• “NJHH is the only good reason that still keeps me in London.”

  
  

The research sheds light on why these sentiments resonate: dancing in groups fosters social bonding and diminishes feelings of isolation. Shared rhythms and movements can regulate nervous systems and reduce anxiety. Being seen, supported, and celebrated in classes transforms self-perception—not only in terms of movement but also in life.

3. Training More Than Just Dancers

Whether it’s through our weekly classes, 11-week training programs, or workshops, we’re not just training dancers—we’re cultivating:

• Brains that can adapt rapidly

• Nervous systems capable of managing stress

• Individuals who gain confidence in their bodies and narratives

  
  

For corporate teams, schools, and various organizations, this means that dance goes beyond being “entertainment”—it embodies a tool for enhancing wellbeing and boosting overall performance.

Why This Matters Now

In today’s world, where burnout, anxiety, and disconnection are rampant, this research serves as a poignant reminder: You don’t merely need more steps on your fitness tracker. You need movement that engages your entire being—body, brain, and story. Dancing delivers on this promise, and the best part? You don’t need to be “a dancer” to reap these benefits. Our community is filled with individuals who began as complete beginners and now find it hard to imagine their week without a dance class.

Want to Experience This for Yourself?

If you’re in London and curious about how dance can transform your mood, boost your confidence, and perhaps even enhance your brain health, we invite you to join us every Monday at 7 PM at Base Dance Studios for Not Just Hip Hop. Alternatively, immerse yourself in our 11-week training programs designed to cultivate foundations, musicality, and performance skills within a supportive community. You’ll gain an excellent workout, but more importantly, you’ll empower your brain to develop and thrive.

Sources & Further Reading

For those interested in exploring the science behind dance and its effects on the brain, here are some key resources:

1. Frontiers in Aging Neuroscience (2024) - Study on dance-based interventions, BDNF, and brain volume in older adults.

2. Rehfeld, K. et al. (2018). "Dancing or Fitness Sport? The Effects of Two Training Programs on Hippocampal Plasticity and Balance Abilities in Healthy Seniors." Frontiers in Human Neuroscience.

3. Kattenstroth, J.-C. et al. (2013). "Six months of dance intervention enhances postural, sensorimotor, and cognitive performance in elderly without affecting cardio-respiratory functions." Frontiers in Aging Neuroscience.

4. Karpati, F. et al. (2015). "Dance and the brain: a review." Annals of the New York Academy of Sciences.

   
   

If you're quoting this on social media, you can reference the 2024 Frontiers in Aging Neuroscience study and earlier work by Rehfeld et al. on dance and hippocampal plasticity.