Dances that help participants become and stay fit

Here's a short course on four popular dances requiring different levels of fitness. Included is insight from News & Observer theater and dance critic Orla Swift, an avid social dancer.

LINDY

Dating to the 1930s, the Lindy Hop incorporates steps from the Charleston of the 1920s with assorted side-by-side kicking patterns in predominantly eight-count circular patterns.

"The Lindy definitely has a faster beat, so it attracts a lot of younger dancers. But I do the Lindy," says Eileen Gonzalez, 55.

Swift's take: Doing Lindy is like running a race. It's a sure heart-rate elevator and tons of fun. If you see people heading to the restrooms with a change of shirt during the swing dances at the Raleigh Elks or Durham Armory, they're probably Lindy dancers.

ARGENTINE TANGO

In Argentine tango, a couple performs a series of sometimes intricate patterns, all improvised by the leader, except for small embellishments that a follower can add. You can dance it in close (chests pressed together) or in open embrace.

Swift's take: Tango is great for the butt and core, as well as for posture. The butt part is mostly for ladies, who have to step out backward with their whole leg (not bending the knee) for much of the dance. It's somewhat balletlike, though you don't turn out your feet in the same way. You can't learn it in a hurry. It's maddeningly hard, especially for the leaders.

BALLROOM

This is what you see on "Dancing With the Stars." Ballroom encompasses a variety of dance forms, including tango, waltz, fox trot and cha-cha.

Swift's take: Ballroom socials can be fun and a good workout. But ballroom dances use a vastly different vocabulary. Ballroom dancers' frames and gestures are outwardly focused, which serves them well at competitions and with audiences. Their social dance counterparts are more intimate, with partners focused only on each other and their improvised movement "conversation." I find ballroom to be too fussy and showy. Try both before you pick one.

SALSA

Salsa and mambo are similar but not quite the same. They use the same music. But they "break" (take the first step in each phrase) on different beats. Salsa is a bit easier than mambo for beginners, especially men. Women can do both with more ease if they have good form and can follow well.

Swift's take: Salsa and mambo are aerobic and good for balance and posture. They're akin to going for a jog. Salsa clubs also play the Latin styles bachata (which has a simple movement pattern) and merengue (a back-and-forth step that's easy to pick up and can be embellished with turns).