The popularity of television shows like "Dancing with the Stars" and "So You Think You Can Dance" has brought dancing into the spotlight. A lot of people who haven’t thought about actually dancing themselves since they were tots in tutus at ballet class or teens bopping to a band at a school dance are deciding dance isn’t just fun to watch, it’s also fun to do. Plus, it turns out; dancing is good for your body and spirit.

Healthy reasons to get in the groove

The American Heart Association (AHA) lists dancing as a great way to get moving for cardiovascular health whether you take dance lessons, dance with a partner, or simply get off the couch and put on some music and dance by yourself.

Need to drop some pounds? Anne McTiernan, M.D., Ph.D., director of the Fred Hutchinson Cancer Center’s Prevention Center in Seattle, says all it takes to see a weight loss benefit is 30 to 60 minutes of aerobic activity daily and that can include briskly dancing to your favorite music.

You can dance any way you like (no one’s watching if you're home alone). "You can break it into 10 or 15 minute sessions throughout the day to get the weight loss benefit," Dr. McTieman explains.

Last year, Karen Franklin was diagnosed with breast cancer and she turned to Zumba® to help her fight the disease. The high-energy, fast-paced aerobic dance routines based on Latin rhythms provide a good cardio workout that burns fat and builds endurance.

"By boosting my fitness level, Zumba® helped me avoid the depression and general side effects that often accompany chemotherapy," Franklin notes. "The upbeat Latin music, the camaraderie, and the dancing made it feel like a treat. It motivated me to keep working out so my body could fight off the cancer."

"Whether you’re undergoing treatment or trying to avoid developing cancer, exercise makes your body stronger," says Karen Basen-Engquist, Ph.D., professor of behavioral science at the University of Texas MD Anderson Cancer Center. "By choosing a fun workout, like dance classes, it’s easier to get the 30 minutes of daily exercise you need to maintain a healthy weight, which may reduce your chances for some types of cancer."

Shall we dance?

What forms of dance are the best workouts? Can you really find a way to dance you can enjoy at any age? The key is finding what you enjoy and what suits your fitness level.

Are you young and love to listen to hip-hop music? Try a hip-hop dance class! Are you in good aerobic shape and looking for a challenge? If you’ve always been a fan of "River Dance," you might want to consider seeking out Irish step dancing classes in your area.

Ballroom dancing refers to a set of partner dances, it’s a great way to enjoy dancing with groups of people socially, and if you get good enough at it, even competitively. It ranges from gentle, flowing waltzes to tangos.

Jazzercise was founded in l969 by Judi Sheppard Missett, who turned her love of jazz dance into a workout program that combines dance, resistance training, pilates, yoga, and kickboxing movements into one 60-minute total body workout. Jazzercise classes are found throughout the country and each workout blends dance aerobics choreographed to music.

More dance workouts growing in popularity:

• Nightclub cardio. These dance moves feature a nightclub atmosphere with strobe lights, loud music and easy-to-follow choreography using music from the 1980s and l990s as well as hip-hop. The heel kicks and side-to-side step moves burn calories, and strengthens the legs, abs and arms.
• Tap dancing. It’s not just for little kids or characters in old Shirley Temple movies. Tap dancing is a great cardio workout and builds powerful leg muscles.
• Belly dancing. This low impact workout uses controlled movements that isolate different parts of the body, including the hips, shoulders, chest, and stomach. Some jazz and ballet moves are often added to tone the entire body.
• Masala Bhangra. Based on ancient Indian folk dances, Masala Bhangra involves a choreographed series of hops, foot stomping, and hip gyrations. It’s usually accompanied by hip-hop infused music and involves vigorously shaking the arms at 45-degree angles and doing multiple, fast shoulder raises.

It’s never too late to dance

There’s no form of dance that fits everyone but, at every age, there’s some style of dance every person can enjoy. For seniors, dancing can be especially therapeutic.

A series of studies conducted by University of Missouri researchers found that participation in dance-based therapy improved balance and gait in older adults -- and that can decrease the risk of injuries from falls. In addition, the participants enjoyed dancing so much they were eager to continue the classes.

Holley Calmes, who lives in north Georgia, has been involved in dance since she started ballet and tap as a three year old. She danced until she was 18 and returned to ballet lessons in her thirties alongside her then elementary school aged daughter.

Today, at 61, she’s no longer taking formal dance classes, but dance is still part of her life. "Any time I hear music, I can’t be still. It doesn’t have to be classical or dance music. It can be a commercial or a hymn. The need to move to express an emotion or a thought is elementary to me," Holley tells Synergy. "I believe dance is good for the spirit. When the body is pulsing with energy and enthusiasm, the spirit can’t help but follow."

Would Holley encourage adults who long to dance to give it a whirl, whatever their age? "I think one of the best things to come out of pop culture lately is the interest in ballroom dance. You don’t have to be an athlete or a technician. You can be 12 or 70. You just hold someone’s hand, smile, and move! And, what fabulous exercise!" she says.

Sherry Baker is a writer from Atlanta, Georgia. She last wrote the article on Avoiding Obstacles Preventing from Dropping Excess Pounds for Synergy. Sherry can be reached at featuredstories@adamcorp.com