Can dancing help during menopause?

Possibly — and as both a wellbeing-science nerd and a woman who believes life is significantly improved by music, I find this excellent news.

A 2025 systematic review and meta-analysis found promising evidence that structured dance interventions may improve several psychological and wellbeing outcomes in perimenopausal, menopausal and postmenopausal women.

Before anyone throws away their dumbbells and buys a sequinned leotard, there are caveats.

But stay with me.

Because this research raises a bigger question about women’s health:

What if something being good for us doesn’t require it to be miserable?

What did the 2025 menopause and dance study find?

Researchers reviewed nine controlled trials involving 435 women.

They reported significant improvements across several psychological outcomes, including depression, anxiety, vitality, interpersonal relationships and somatisation.

However, the evidence base is still small. Only five studies were suitable for meta-analysis, and results varied considerably between some studies.

So the scientifically responsible conclusion is:

Dance looks promising and deserves more research.

Not:

Cancel your healthcare appointment and learn the cha-cha.

Why might dance be particularly interesting in midlife?

Because dance isn’t simply cardio with music.

Depending on what you’re doing, dancing can involve:

• cardiovascular movement
• balance
• coordination
• memory
• learning
• music
• social connection
• self-expression
• play
• enjoyment.

The research doesn’t prove which of these elements produced the reported effects, so we shouldn’t pretend it does.

But from a wellbeing perspective, the combination is fascinating.

Midlife health isn’t only about avoiding disease.

It’s also about maintaining our capacity and desire to participate in life.

And perhaps we don’t talk about the second part enough.

Is dancing enough exercise during menopause?

Not necessarily.

Different kinds of movement do different jobs.

Women in midlife should still think about cardiovascular health, muscle strength, bone health, mobility and balance, alongside their individual medical needs.

A gentle ballroom class isn’t physiologically equivalent to an hour of vigorous dance.

And neither necessarily replaces resistance training.

At Eir, we’d rather not make one form of exercise carry the entire burden of human health.

Strength train for strength.

Do cardiovascular activity for cardiovascular fitness.

Walk because walking is brilliant.

And dance because moving your body to music might make you actually want to move it again tomorrow.

Why does enjoyment matter in exercise?

Because the world’s theoretically perfect exercise program isn’t terribly useful if you hate it so much you stop doing it after three weeks.

Our Women’s Health & Happiness research found that exercise, hobbies, family, social connection, travel and feeling well all appeared in women’s descriptions of happiness and health.

Yet menopause advice can sometimes sound like we’ve been handed a new unpaid job.

Track this.

Lift that.

Eat this much protein.

Get these steps.

Improve your VO2 max.

Sleep eight hours.

Optimise your morning sunlight.

And for goodness’ sake, relax.

It’s a lot.

Perhaps another scientifically interesting question is:

What movement makes you feel good enough that you’ll want to keep doing it?

What kind of dancing counts?

The structured research involved particular dance interventions, so we can’t claim every kitchen disco produces identical clinical outcomes.

But for life?

Salsa.

Ballroom.

Line dancing.

Zumba.

Pole.

Jazz.

Ballet.

Cultural dance.

Dance fitness.

Or putting on a song you love and moving badly around the kitchen while forgetting dinner is under the grill.

Competence is optional.

Enthusiasm is encouraged.

Is dance good for mental health during menopause?

The 2025 review reported promising improvements in depression, anxiety and vitality, although the evidence remains limited and heterogeneous.

Dance should not replace appropriate professional treatment for significant depression, anxiety or other mental-health concerns.

But that doesn’t make it irrelevant.

It can simply be one enjoyable part of a much bigger wellbeing picture.

What’s the best exercise during menopause?

There isn’t one perfect menopause exercise.

A useful movement plan considers:

strength + bones + cardiovascular fitness + balance + mobility + medical needs + sustainability.

I’d add one more thing:

joy.

Does some of your movement make you feel alive?

Does it connect you with other people?

Does it make you laugh?

Does it remind you that your body isn’t merely a collection of biomarkers requiring maintenance?

Because health isn’t only about keeping a body functioning.

Occasionally, it might be worth enjoying being in it too.

Quick answers

Can dancing reduce menopause symptoms?
Some studies report improvements in selected psychological and health outcomes, but evidence is still emerging.

Does dancing help mood?
Current research suggests potential benefits for depression, anxiety and vitality.

Is dance good for bone health?
Some forms are weight-bearing, but the effect depends on style and intensity. Resistance training remains important for muscle and bone health.

Do I need to be good at dancing?
Absolutely not. Speaking personally, this may considerably improve the experience.

By Lisa Walker, Co-founder of Eir Women and postgraduate student in wellbeing science at the University of Melbourne.