Life Without Dance: What I Miss Physically, Mentally, and Socially

 Jillian Olear

Prof. John Horgan 

HST 401A Seminar in Science Writing- Final Paper

01 April 2026

I pledge my honor that I have abided by the Stevens Honor System.

Life Without Dance: What I Miss Physically, Mentally, and Socially

I was a dancer practically my entire life. I started taking classes when I was three years old and continued them all the way until I graduated high school. I learned many styles of dance, specifically ballet, tap, jazz, and lyrical. I was on my studio’s company team, moved on to the competition level in middle school, and had the opportunity to student teach and substitute classes for other teachers. You are probably thinking I never had time for anything fun, but the truth is, spending hours in the dance studio with my friends and teachers was my ideal Friday night. Going to dance class was my escape from reality. I would leave everything upsetting, stressful, and bothersome at the door, immerse myself in the movement and positive environment that surrounded me, and leave with a clear mind, feeling refreshed and reset (and often exhausted, but in a good way). Looking back, my life seemed to have revolved around dance until I got to college, when I essentially just stopped it cold. Why? Honestly, I could not tell you. No matter how hard I try, I cannot come up with a reason. But I miss it. A lot. Especially right now with all the stress of junior year and finals. I know how much I miss dance, but I am often left wondering why that is. What role did dance have in my life exactly? How did dance benefit me? What drew me to dance for all those years? 

In general, any form of physical activity will improve an individual’s quality of life, both physically and physiologically. It provides increased cardiovascular fitness and muscle/bone strength while also aiding in the prevention of diseases like stroke, diabetes, high blood pressure, and even certain cancers (Tao et al. 2022). Dance specifically, however, encompasses all of these benefits and more. Defined as “...a unique form of physical activity requiring complex movements combined with aesthetics, music, choreographed movement sequences and planned interactions with other people” (Yan et al 2023). Several studies have shown that the enjoyment dance brings to individuals comes in multiple forms, with participation benefitting both physical and mental wellbeing (Tao et al. 2022). Dance may be more appealing to those looking for new ways to try physical activity, because the joy it brings often increases adherence to the sport. Meeting the recommended amount of time one partakes in physical movement and staying consistent with exercise can be among the largest challenges people have to overcome in order to improve their health. With dance, it can feel less intimidating for those looking to start a new mode of physical activity, particularly in that there is no need for equipment and has little pressure attached to it. Dance is a form of physical activity that can be a desirable choice not only for beginners, but also for individuals looking to return to the artform, as it can feel familiar or  “easy to master” (Yan et al 2023). Given the level of enjoyment dance can bring and ease it provides, it makes sense why I stuck with it for so long.

Since being in college, I have felt as though I have become more anxious. Things that used to not cause me stress now do, talking to new people can be more difficult, and I worry about things that, in reality, do not require the amount of energy I give them. This is no coincidence now that I am not dancing, which is shown through a variety of studies summarized in the article “The Physiological and Psychological Benefits of Dance and Its Effects on Children and Adolescents: A Systematic Review” (Tao et al. (2022)) These encompass several of the benefits that organized dance intervention has on an individual. Mentally, dance provides increased motivation, memory and cognitive functions, and self-efficacy/assurance. In adolescent girls, it was discovered that dance is suitable for mitigating internalization conflicts. The results of a randomized control trial found dance intervention to significantly reduce somatic systems and emotional distress after eight months in comparison to traditional school health services. This included defining/consolidating body image, illuminating ego, and providing relief from tension, anxiety, and aggression. It was also found that dance had positive effects when it came to increasing trust in oneself, along with self-esteem and expression in children. The benefits of dance expand beyond typical physicalities, specifically in the way of sleep and other cognitive functions. For example, in an investigation that involved eight months of different styles of dance intervention for individuals varying in age and background, it was found that daytime fatigue significantly decreased and sleep was improved. A correlation showed with dance and an easier time falling asleep, less anxiety interference, and reduced the amount of times that waking up in the middle of the night occurred. The aerobic endurance, coordination, and memorization of steps required within dance also improve neuronal connectivity in specific regions of the brain, which can increase motor controls and prevent the progression of neurological conditions including Alzheimer’s and Parkinson’s (Wu et al. 2022). Additionally, dance is unique in the way of the social component that is incorporated within it. Dancers tend to have an easier time developing relationships and connecting with others because they get to experience what it is like to be on a team, engage with others, make new friends, and find common interests. These opportunities can increase feelings of joy and togetherness amongst their teammates and those around them.

At this point, you are probably thinking that it is too good to be true. Even though there are so many benefits, there has to be a downfall when it comes to dance. Well, unfortunately, that is correct. The biggest caveat? Injuries. Many analyses have shown that dance is rated low-to-moderate when it comes to classifying injury rates, because of the amount of exposure it requires. In a study where 424 dancers over 18 years old were surveyed on their dance and athletic experiences in relation to their injury history, it was shown that nearly 75% of respondents reported having had at least one injury throughout their career that inhibited their dance capabilities. Particularly, dancers who had more years of experience, meaning they started before age 12, reported an increased number of injuries throughout their career due to the amount of time the  dancers dedicated to their craft. Dancers practice nearly year round with limited rest periods, often being in class between 8-10 hours a day several times a week, with this number reaching as high as 60 hours per week for full-time professionals during performance weeks. This results in over 72% of total dance injuries attributed to overuse and exposure given the lack of balance between training and rest (Callahan et al. 2025). 

Despite these concerns, the benefits of dance still outweigh the risk of injury, as it can be mitigated by the utilization of many different prevention methods. Greater levels of overall physical fitness and intervention methods, such as stretching, strength training, and cardio activities, have not only been linked to less injury, but the additional benefit of improved performance. Statistical research relating physical fitness to dance styles including ballet, hip hop, and jazz, has shown that the majority of studies (80%) reported that physical interventions, such as training for resistance, strength, and agility, had multiple positive outcomes when put into action. These include a decrease in injury rate and occurrence, extended time between injuries, and reduced pain intensity/severity. Through additional training and a healthy combination of the methods, a dancer’s muscles, bones, and endurance will be improved, therefore preventing the risk of injury and mitigating the severity (Dang et al. 2022). 

Even with the risk of injury, the mental, physical, and social components encompassed within it, combined with the enjoyment and ease for beginners all benefit those who choose to dance. Given this information, it is no surprise that I miss dancing so much. It was improving my health, sleep, and strength. Dance was drastically reducing my anxiety and increasing my confidence in myself. It gave me a community that brought me joy and a place where I felt included. Maybe it is time to stop missing it. Instead of struggling to determine the reason why I left dance behind, I can find my way back to it. 

Works Cited

Callahan, Evyn, Colby Mangum, L. “Exploring Trends between Dance Experience, Athletic Participation, and Injury History Background and Purpose.” International Journal of Sports Physical Therapy, vol. 20, no. 3, 1 Mar. 2025, p. 2025, ijspt.scholasticahq.com/api/v1/articles/129805-exploring-trends-between-dance-experience-athletic-participation-and-injury-history.pdf, https://doi.org/10.26603/001c.129805.

Dang, Yanan, et al. “The Efficacy of the Physical Fitness Training on Dance Injury: A Systematic Review.” International Journal of Sports Medicine, vol. 44, no. 2, 24 Aug. 2022, https://doi.org/10.1055/a-1930-5376.

Fong Yan, Alycia , et al. “The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-Analysis.” Sports Medicine, vol. 54, no. 5, 25 Jan. 2024, https://doi.org/10.1007/s40279-023-01990-2.

Tao, Dan, et al. “The Physiological and Psychological Benefits of Dance and Its Effects on Children and Adolescents: A Systematic Review.” Frontiers in Physiology, vol. 13, 13 June 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/, https://doi.org/10.3389/fphys.2022.925958.

Wu, Cheng-Cheng, et al. “Dance Movement Therapy for Neurodegenerative Diseases: A Systematic Review.” Frontiers in Aging Neuroscience, vol. 14, 8 Aug. 2022, www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2022.975711/full, https://doi.org/10.3389/fnagi.2022.975711.