Line dancing is enjoying a global resurgence, rising to a level of popularity not seen since Billy Ray Cyrus’ Achy Breaky Heart topped the charts in 1991.

But it’s no longer just for cowgirls and cowboys. While traditionally associated with country music, line dancing has evolved to include variations of waltz, swing, salsa, disco and rock’n’roll.

This kind of synchronised dance involves people in rows repeating choreographed steps. It doesn’t require a partner, so you can turn up solo and learn on the go. And its popularity is rising among people of all ages.

So, why has line dancing gone viral?

The craze is partly driven by social media users embracing line dancing’s easy-to-follow routines. But a post-COVID pandemic demand for gathering in community has also seen line dancing groups spring up in bars, clubs, community halls and outdoor areas.

It’s also nostalgic and accessible, with an emphasis on fun rather than skill.

While studying its health benefits, one of us (Danielle) decided to give line dancing a go. Unable to follow the steps at first, it was a lesson in humility. But a year later, Danielle is still happily pounding the floor each week in her line dancing group – and encouraging others to give this science-backed mood-booster a try.

Danielle was a coauthor on a new review that examined the findings of 16 studies about line dancing. Here are the health benefits it identified.

1. It’s a workout

Line dancing is good exercise: it incorporates coordination and balance with a cardiovascular workout.

The steps can also be adapted to match the dancers’ abilities. Energetic young people might bootscoot and boogie while more mature dancers can shuffle and sway – all to the same tune.

Research has shown regular physical activity help prevent many chronic conditions, such as diabetes, cardiovascular disease, obesity and even some cancers.

In older people, line dancing has been shown to improve motor skills, flexibility and gait, reducing fall risk and helping to maintain good overall health.

2. Good for mental health

The new review showed line dancing boosts mental wellbeing, reduces anxiety and depression, and relieves stress.

This is largely due to endorphins, the pain-relieving chemicals the body releases during exercise. They improve mood and can leave dancers feeling elated and full of joy and self-confidence after a session.

But you don’t even have to participate to feel the benefits. There is evidence to suggest watching dancing can stimulate some of the body’s mood-boosting responses and reduce stress.

3. It’s social – but you don’t need a partner

With more than 43% of young people saying they feel persistently lonely, and elder isolation on the rise, finding connection with other people is more important than ever.

Research shows participating in sport – and particularly team activities – is a protective factor against loneliness.

Compared to partnered types of dance such as ballroom, line dancing might seem like a solitary activity. But this actually means people can show up alone and still connect with others, uniting around an activity. People get involved with a community and may even develop friendships.

Line dancing can also break down cultural and social barriers and expand social support networks, helping to develop a sense of belonging and unity.

4. A workout for your brain, too

The combination of stomps, backsteps and kicks can be overwhelming at first. But the sense of achievement when you master these steps is worth it.

Studies have shown that, as line dancers become more proficient, their memory and brain function improves.

There is evidence this can help prevent dementia and improve university students’ concentration.

5. Line dancing builds community

The research review found line dancing has benefits beyond the individual.

For example, in one 2008 study researchers interviewed 30 women aged over 60 about their involvement in line dancing. Many said it led them to become more engaged in the community, including volunteering.

But if you’re thinking of getting involved yourself, a word of warning: there may be no turning back. Line dancing can be profoundly addictive and seriously fun.

---

This article has been amended to clarify that only one of the two authors was also an author on the academic paper that underpins the article.

Danielle Le Lagadec, Senior Lecturer and Head of Course, Graduate Certificate in Nursing, CQUniversity Australia and Catherine Hungerford, Associate Professor and Head of College, Nursing and Midwifery, CQUniversity Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

There’s no shortage of things to feel angry about these days. Whether it’s politics, social injustice, climate change or the cost-of-living crisis, the world can feel like a pressure cooker.

Research suggests nearly one-quarter of the world’s population feels angry on any given day. While anger is a normal human emotion, if it’s intense and poorly managed, it can quickly lead to aggression, and potentially cause harm.

Feeling angry often can also have negative effects on our relationships, as well as our mental and physical health.

So how should you manage feelings of anger to keep them in check? Our new research suggests mindfulness can be an effective tool for regulating anger and reducing aggression.

What is mindfulness?

Mindfulness is the ability to observe and focus on your thoughts, emotions and bodily sensations in the present moment with acceptance and without judgement.

Mindfulness has been practised for thousands of years, most notably in Buddhist traditions. But more recently it has been adapted into secular programs to support mental health and emotional regulation.

Mindfulness is taught in a variety of ways, including in-person classes, residential retreats and through digital apps. These programs typically involve guided meditations, and practices that help people become more aware of their thoughts, feelings and surroundings.

Mindfulness is linked to a range of mental health benefits, including reduced anxiety, depression and stress.

Neuroscience research also suggests mindfulness is associated with reduced activity in brain regions linked to emotional reactivity, and greater activity in those involved in self-regulation (the ability to manage our thoughts, emotions and behaviours).

In this way, mindfulness could foster emotional awareness essential for the effective regulation of emotions such as anger. And when people are less overwhelmed by anger, they may be better able to think clearly, reflect on what matters and take meaningful action, rather than reacting impulsively or shutting down.

We reviewed the evidence

To better understand whether mindfulness actually helps with regulating anger and aggression, we conducted a meta-analysis. This is a study that combines the results of many previous studies to look at the overall evidence.

We analysed findings from 118 studies across different populations and countries, including both people who were naturally more mindful and people who were randomly assigned to take part in interventions aimed at increasing mindfulness.

People who were naturally more mindful were those who scored higher on questionnaires measuring traits such as present-moment awareness and non-judgmental thinking. We found these people tended to report less anger and behave less aggressively.

However, mindfulness isn’t just something you have or don’t have – it’s also a skill you can develop. And our results show the benefits of lower anger and aggression extend to people who learn mindfulness skills through practice or training.

We also wanted to know whether mindfulness might work better for certain people or in particular settings. Interestingly, our results suggest these benefits are broadly universal. Practising mindfulness was effective in reducing anger and aggression across different age groups, genders and contexts, including whether people were seeking treatment for mental health or general wellbeing, or not.

Some anger management strategies aren’t backed by science

To manage feelings of anger, many people turn to strategies that are not supported by evidence.

Research suggests “letting off steam” while thinking about your anger is not a healthy strategy and may intensify and prolong experiences of anger.

For example, in one experiment, research participants were asked to hit a punching bag while thinking of someone who made them angry. This so-called “cathartic release” made people angrier and more aggressive rather than less so.

Breaking things in rage rooms, while increasingly popular, is similarly not an evidence-based strategy for reducing anger and aggression.

On the other hand, our research shows there’s good evidence to support mindfulness as a tool to regulate anger.

Mindfulness may reduce anger and aggression by helping people become more aware of their emotional reactions without immediately acting on them. It can foster a non-judgmental and accepting stance toward difficult emotions such as anger, which may interrupt the cycle whereby anger leads to aggressive behaviour.

Mindfulness is not a magic bullet

All that said, it’s important to keep in mind that mindfulness is not a magic bullet or a quick fix. Like any new skill, mindfulness can be challenging at first, takes time to master, and works best when practised regularly.

It’s also important to note mindfulness may not be suitable for everyone – particularly when used as a standalone approach for managing more complex mental health concerns. For ongoing emotional challenges it’s always a good idea to seek support from a qualified mental health professional.

However, if you’re looking to dial down the impact of daily frustrations, there are plenty of accessible ways to give mindfulness a go. You can get started with just a few minutes per day. Popular apps such as Smiling Mind and Headspace offer short, guided sessions that make it easy to explore mindfulness at your own pace — no prior experience needed.

While mindfulness may not solve the problems that make us angry, our research shows it could help improve how we experience and respond to them.

Siobhan O’Dean, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, University of Sydney; Elizabeth Summerell, Lecturer, School of Psychology, Faculty of Health and Medical Sciences, University of Adelaide, and Tom Denson, Professor of Psychology, UNSW Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.