You Can Dance!

Online Tutorial

Get stronger, fitter, and healthier through dance in our online tutorial to accompany the You Can Dance! booklet.

There are 6 sections – Warm up, Dance for Fitness, Dance for Strength, Dance for Balance, Cooldown, and Dance for the Mind. Choose how many sections to try at a time, or do the whole tutorial in one go, in the final video. Just make sure you build up slowly and always do a warm up and cool down before and after.

Make sure:
You read the ‘Before you Begin’, ‘Important Information’ and the Disclaimer below, and watch the Introduction Video.

Before you begin

What to wear – comfortable clothes and supportive, flat & properly fitting footwear. Avoid things that could get caught – eg, jewellery or scarves.

Check your chair – Make sure your chair is sturdy & stable. Stand behind it and rest your fingers lightly on the back – it should be the right height so that your back is straight & shoulders relaxed. Avoid leaning on it.

Check your space – Make sure there are no obstacles around you that may be a trip hazard, such as rugs and pets. Check you have enough room to stand, sit & move, and that the room has the right temperature and amount of light.

Have everything you need to hand – your props & equipment, water, your phone if you are on your own, and any medication you may need.

Amend and adapt – do what is comfortable for you and best suited to your body’s needs. Stay seated if you like, or use your chair for support when standing, particularly if you are feeling unstable, tired or haven’t exercised in a while.

Important Information

You should be in good physical condition and be able to participate in the exercise. Dance Creative strongly recommends that you consult with your GP or health professional before starting any new exercise programme, and always follow any medical advice given to you about exercising. While dancing, if you feel unwell or are in pain, stop immediately and seek medical advice. Please read the Disclaimer below.


You should understand that when participating in any exercise or exercise programme, there is the possibility of physical injury. If you engage in the exercises suggested in this video, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Dance Creative from any and all claims or causes of action, known or unknown, arising out of Dance Creative negligence. Dance Creative accept no liability. All content is provided for general information only, and should not be treated as a substitute for the medical advice of your own GP or any other health care professional. Although all of the ideas in this video have been safely used with participants of different ages and abilities, Dance Creative do not know you, your medical conditions or physical fitness and therefore cannot give advice tailored to you, your medical condition or physical function. Dance Creative cannot guarantee the safety or effectiveness of these exercises for you. Any noticeable changes in health, pain, mobility or falls should prompt a visit to your GP. This video should not be treated as a substitute for medical advice of your doctor.