Dance - getting started

Health correspondent

Dancing is a great way to meet people and many firm friendships - even romances - are made on the dance floor. Read our tips for getting started, and how to find a dance group to join



You won't even need a partner - teachers usually rotate men and women so you get a chance to dance with everyone in the class.

Most dance classes are extremely friendly and many teachers hold social events or clubs where you can practise your steps.

Follow these tips to ensure you get fit safely and avoid injury:

  • Don't over-do it If you've previously been inactive it's best to start slowly (no more than three times a week) to avoid the risk of injuring feet, ankles or knees.
  • Stay cool Wear light, comfortable clothing - cotton is good as it disperses sweat. Choose sensible low-heeled shoes with a leather or composite sole. Trainers are difficult to dance in as they stick to the floor; keep high heels for special dancing occasions.
  • Warm up and cool down A good dance teacher will begin with a short warm-up to get your circulation moving, with a cool-down and stretch at the end of the class.
  • Stick at it The first few weeks are always the most difficult but, even if you have two left feet, you'll get the hang of it with a little time and practice. Most classes are friendly so there's no need to feel self-conscious - and the teacher's always on hand if you're finding it tricky.
  • Shop around If you're not sure which dance is for you, try a few out. See Which dance style is for you?
  • Find the right teacher For more established dance styles like ballroom, look for a qualified teacher. Emerging dance forms like salsa are less tightly regulated, so it's best to check out classes yourself.

Find out more

Dancing holidays

Saga offers a range of dancing holidays suitable for all levels of experience. Find out more.

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