← Introduction to Dance-Fitness · Module 13 of 13 · 5 minutes

Getting started

Key idea: Turn up as you are. Check you are ready, wear comfortable clothes and shoes, and choose a class where you can go at your own pace.

What to expect at your first class

A gentle warm-up that builds, then the main workout, then a cool-down.
No routine to learn. The instructor leads as the class goes, and you follow as best you can.
Options for every level. Choosing the easier option is normal, and you can rest at any time.

What to wear and bring

Comfortable clothes you can move in.
Supportive trainers with grip that suit the floor.
Water.

Check you are ready

If you have a health condition, an injury, or are pregnant, speak to your doctor before you start and tell the instructor before the class. Stop if something hurts. Never push through pain.

Choosing a class

Use the three questions from How to spot the difference. Ask whether the instructor is qualified and insured, and whether every movement has easier and harder options.

Join any week

No courses: nothing to sign up for. Just turn up.
No catching up: missed a couple of weeks and nothing needs making up.
Every class stands on its own.

Any fitness level, at your own pace

You can be a Member as a first-timer, a habit builder turning up each week, or a supporter encouraging others.

Ready to try? Join a class, or carry on to Dance-Fitness to Punjabi Music.

Become a Supporter. Supporters are people who back Pungra's aim of getting more people exercising. Once you have scored 100% on the assessment, you can choose to become a Supporter: with your permission we will show your name, photo and links (your email is never shown) in the Supporters section of the Course Wall. Supporters who join the Pungra Chat as members also display a Supporter badge to other members. Take the assessment and say yes in the survey.

Sources and further reading

NHS: Physical activity guidelines for adults aged 19 to 64: 150 minutes moderate or 75 minutes vigorous a week, the talk test, strength work on 2 or more days, and dancing and aerobics as examples of intensity.
NHS: Exercise in pregnancy: usually fine to keep active, tell the instructor you are pregnant, avoid activities with a risk of falling, and ask your midwife.
Sport England: Physical activity benefits outweigh risks for people with long-term health conditions: that the benefits of activity far outweigh the risks for adults with long-term conditions, and to seek medical attention if symptoms rise sharply.
NHS: How to warm up before exercising: warming up properly to reduce injury risk, starting with light movement and building up (at least 6 minutes).

Evidence notes: The advice to check with your doctor is a sensible precaution: Sport England's review says the benefits of activity far outweigh the risks for most adults, including those with long-term conditions, so this is not a reason to stay away. The NHS advises people who are pregnant to tell their instructor. Last checked 7 November 2026. Links open in a new tab, and some sites may ask you to accept cookies or sign in.