Depending on how vigorously you dance, you can burn from 250 to 400 calories in a one-hour session. Dance can effectively help to improve cardiovascular fitness, strengthen muscles, increase circulation, reduce stress, and has many other positive benefits. It’s great for improving control over your body, developing timing and coordination skills and, because it’s a weight bearing activity, dance is good for bones and joints. It can lift your mood by raising the endorphins or ‘feel good’ chemicals and keep your mind active by improving circulation to the brain. Learning and remembering the steps helps stimulate the memory.