Online Dance Classes Boost Balance and Stability in Older Women

A recent study has found that online dance classes can significantly improve balance and reduce the risk of falls among older women. With only 4% of older Canadian women completing the recommended 30 minutes of daily physical activity, researchers at Concordia University are advocating for innovative approaches to fitness that can be easily accessed from home.

As part of her research, Emma Hsiaowen Chen, a PhD candidate in health and exercise science, is exploring the potential of dance as a fun and effective exercise alternative. Dance not only fosters social connections and enhances mood, but it also promotes mobility, endurance, and cognitive function. The precision required in learning dance steps can enhance proprioception, which is vital for maintaining balance and postural stability.

Understanding Postural Stability

Postural stability refers to the ability to maintain an upright position and control body movement. This capacity is influenced by several sensory systems: vision helps identify obstacles, the vestibulocochlear system in the inner ear contributes to spatial orientation, and the somatosensory system provides feedback from the body’s sense of touch, pain, and position.

As people age, these sensory systems undergo changes that can lead to decreased postural stability. Researchers gauge this decline by assessing how much individuals sway while standing still. Increased sway indicates a higher risk of falls. Previous studies on in-person dance classes have shown improvements in postural stability, but accessibility remains a challenge for many older adults. Factors such as lack of transportation, caregiving responsibilities, and limited availability of specialized dance instructors hinder participation.

Bringing Dance to Home

The recent research published in the International Journal of Exercise Science demonstrates that online dance classes can effectively improve postural stability and strength in older women. Conducted with the assistance of Dr. Andreas Bergdahl and Dr. Mary Roberts, the study involved recruiting women aged 65+ from Montreal to participate in 75-minute ballet-modern inspired classes twice weekly over a 12-week period via Zoom.

Each class included a structured routine starting with a 15-minute warm-up, followed by exercises such as Plies, Tendus, and Balance sequences. These activities were designed to enhance weight transfer, one-legged balance, and core muscle contraction. A technical support person was present during each session to ensure participant safety and assist with any issues.

Results showed notable improvements: within six weeks, participants exhibited reduced sway while standing still and enhanced dynamic balance. By the conclusion of the program, they demonstrated greater calf muscle strength, measured by the number of heel raises completed in 30 seconds. Such enhancements can facilitate everyday activities, like walking and stepping down from curbs.

Online dance classes provide a valuable resource for those unable to attend in-person sessions due to various barriers. For individuals living in remote areas, caregivers who need to stay close to loved ones, or older adults hesitant to navigate icy streets, these programs offer an accessible and engaging way to stay active and social.

Research is ongoing to explore how different dance styles combined with blood flow restriction training can further benefit older adults. This initiative aims to create tailored options that cater to a range of interests and mobility needs.

The current findings have reached older women across Canada, as well as in Mexico, Colombia, and Spain, encouraging them to remain active and independent. While many have returned to traditional in-person classes, the advantages of online programs should not be overlooked. Bringing the dance studio home continues to help individuals connect, engage, and enhance their balance.