“TikTok: isn’t that the platform where kids dance all of the time?”
—Most Gen Xers and Boomers

TikTok, one of the most popular social media platforms for teens and young adults (around 41 percent of users) is particularly known for its viral dance videos that span between 15 and 30 seconds.  At the time of this article, there’s been a governmental proposal to ban the app over cybersecurity concerns, but that doesn’t bother millions of tweens and teens who are glued to it for the time being.  And while some parents decry how much time their kids spend on the app, there is a little-recognized health benefit to the trending videos to help teens move out of a sedentary mode into a low-impact cardio workout this summer.

History of TikTok Dances

At the start of the TikTok craze in 2019, 14-year-old Jalaiah Harmon, based in Atlanta, took the platform by storm with the “Renegade” dance she created, spurring some 30 million viewers who were inspired to imitate the dance in countless remix videos with slightly modified choreography.

Since then, dance trends on the app have taken off featuring everyday people who just happen to dance well, demonstrating or teaching a popular routine or choreography, often with just a little slowed-down footwork and simple easy-to-replicate moves.

Health Benefits

While a National Library of Medicine study estimates that nearly 20% of the worldwide population doesn’t get enough exercise each day, there’s a quick hack to circumvent this. By imitating and working out the moves of a 30-second TikTok video dance, teens are essentially engaging in high-intensity interval training, (HIIT) which involves short bursts of intense exercise followed by short recovery periods.

These dance routines practiced over and over, can improve cardiovascular health, increase stamina, and strengthen bones and muscles. Dancing can also improve muscle endurance and flexibility.

“It’s a great cardiovascular activity, especially if you’re dancing at a HIIT pace,” said Christopher Huff, an Exercise Physiologist and Human Performance Specialist for the U.S. Military’s Naval Special Warfare. “Any time you’re increasing the heart rate to elevated positions, it strengthens the heart muscle and makes it more efficient.”

Another benefit of this form of exercise, according to Huff, increases endorphins, the “feel-good hormones,” which are particularly helpful for teens, who typically experience fluctuations in hormones at this age, which can lead to emotional mood swings.

Lastly, improved self-confidence is bound to occur with practice over time. “Combine endorphins with a hobby, and that will lead to better lifestyle choices in the long run,” he said. “I see a lot of these TikTok dances take place outside, so if kids do these dances outside, they’re also going to get a boost of Vitamin D from exposure to the sun.”

Teens can try to use the hashtags #tutorial #populardance or #dancetrends2023 to find certain dances where video creators teach viewers slowly how to execute each step. By looking for HIIT 30-second dances, teens will discover an entire catalog of short dance moves that allow them to learn at their own pace.

Cue up the #oldschool trend and teens and their Gen X parents can practice these together—after all, the Gen X generation created all of the iconic dance moves from the 1990s and 2000s such as the “MC Hammer,” “The Running Man,” and “The Humpty Dance.” Uncoordinated Gen Xers who couldn’t quite master these fluid moves on the first go around will have a blast learning alongside their kids.

But, the most fun tweens and teens will have is to attempt group dance videos where they can practice certain choreography with their friends and, once they’ve mastered the group dance, upload their version of it.

The best part of TikTok viral dances is that it is a platform for every culture, every genre of music, every type of dance, and for every gender, and age. Unlike video games, which require teens to be sedentary, TikTok dances can be practiced year-round indoors and out. No matter what happens to the app, teens will always be attracted to worlds that feel social, fun, and engaging, so embrace TikTok now, while we still have it!

— Story by Kay Stephens. Kay is a freelance writer and managing editor of Maine Health & Wellness Guide.