When the cardiologist and endurance pioneer Dr. Vera Rubin was mentioned? No, wrong field. Let’s think of Dr. I-Min Lee from the Harvard T.H. Chan School of Public Health: She has been showing for years how regular exercise reduces cardiovascular risks – and that enjoyment in the activity creates the best compliance. This is exactly where dance comes in: music, rhythm, social energy. Those who dance train their heart and brain – and are more likely to stick with it.

Dancing is an endurance training with a built-in metronome. It challenges the cardiovascular system similarly to classic cardio, often in the realm of moderate to vigorous intensityheart rate significantly increases, breathing deepens, conversation is only possible in short sentences. Key factors are duration, intensity, and style. Zumba and salsa generate high movement density and activity of the large muscle groups – this drives energy expenditure. At the same time, music distracts from internal resistance and creates rhythmic entrainment effectsthe body synchronizes movements to the beat, making it easier to sustain. Especially relevant for high performers: dancing combines aerobic stimuli, coordination, cognition, and mood – a multivitamin for heart, brain, and motivation.

Those who do not move increase the risk for the new cardiovascular-renal-metabolic syndrome, where the heart, kidneys, and metabolism interact. Just 150 minutes of moderate to vigorous activity per week are associated with significantly lower disease states – compared to complete inactivity, the chances of advanced stages diminish noticeably ^[1]. National and international recommendations emphasize: Regular aerobic activity reduces hypertension, dyslipidemia, insulin resistance, and overweight – central drivers for heart disease ^[2]. Dance provides these stimuli with a bonus: Zumba and salsa sessions increase energy expenditure and lead to many minutes in the moderate to vigorous zone, supporting weight management and cardiac fitness ^{[3] [4] [5]}. Additionally, music during exercise improves mood and cognitive functions, which increases adherence – an underrated protective factor for the heart ^[6]. Chronic stress without recovery counteracts these benefits; however, movement enhances stress resilience and lowers stress-related risks ^[7].

Studies on Latin-inspired formats show clear effects on intensity and energy expenditure. In a comparison of Zumba fitness and salsa among previously inactive women, Zumba generated more minutes in moderate-vigorous zones, higher total energy expenditure, and more steps per class. Both formats simultaneously improved well-being – a significant lever for sticking with it and thus for long-term heart health ^[3]. Additionally, research shows that Zumba group classes burn more calories compared to home DVD workouts and provide more time above 85 percent of heart rate reserve. Interestingly, personal autonomy and social factors moderate the difference – a hint that the setting influences the training effect ^[5]. In Zumba classes lasting over an hour, on average, around half the time was spent in the moderate to vigorous range; the higher the BMI, the lower the intensity and number of steps, suggesting individual adaptation to achieve the recommended doses for weight control and cardiac fitness ^[4]. Beyond the pure energy aspect, research indicates that music during exercise can improve motivation, mood, and cognitive performance of both acute and chronic nature – mechanisms range from reward to rhythmic synchronization to pleasant distraction. Exactly this “enriched exercise environment” explains why dance often becomes a habit – and habit is the strongest prevention factor ^[6]. Finally, data on the CKM syndrome suggest that sufficient weekly activity markedly reduces the risk of advanced stages – dance is an accessible route to achieve this dose ^[1].

- Create a personal “groove playlist” with songs between 120–140 bpm that move you intuitively. Goal: Dance for 30–60 minutes, 3–5 times a week. Music boosts mood, motivation, and endurance – making it easier to stick with it ^[6].
- Choose energy-intensive styles: Zumba for high MVPA and calorie expenditure; salsa for technique, coordination, and endurance. Plan at least one longer Zumba session and one salsa session per week to ensure variety and high activity ^{[3] [5]}.
- Track intensity smartly: Use a heart rate monitor or a "talk test." Aim for 20–30 minutes in the moderate to vigorous zone per session. For those with a higher BMI, start with intervals (3 minutes of dancing, 1 minute of easy movement) to progressively reach the recommended intensity ^[4].
- Combine dance with breath work: Before and after training, include 5–8 minutes of intercostal stretching plus deep rhythmic breathing (e.g., 4 seconds in, 6 seconds out). This improves chest mobility and may increase aerobic capacity ^[8].
- Build in stress buffers: Two short “recovery rituals” daily (e.g., 2 minutes of slow nasal breathing) protect against chronic stress that undermines activity – and they support heart health ^[7].

Dancing connects cardio, cognition, and good mood – exactly the mix that promotes heart health and stabilizes routines. Start this week with two 30-minute Zumba or salsa sessions, have your groove playlist ready, and conclude each session with 5 minutes of breathing/stretching.