A vast amount of research and studies have found a well-established relationship between physical activity and mental wellbeing. Exercise is a safe and effective tool for reducing stress and anxiety as it stimulates the production of “feel-good” neurotransmitters that work to regulate mood - endorphin, dopamine, norepinephrine and serotonin.
Boxing and group exercise not only improve strength, bodily conditioning, reflexes, and cardiovascular fitness, they also have various mental health benefits to offer. While all exercise will benefit your mind and body, group workouts have specific benefits that you can take advantage of, particularly if you’re not too confident in your ability, or if you’re trying out something new.
The Benefits of Group Boxing and Exercise
From increasing endurance, strength and stamina to honing your abilities, group workouts like boxing have the ability to imprint an effective and long-lasting positive impact on your physical and mental health.
Mental, physical and emotional benefits
Exercise of all kinds improves mental & physical quality of life but group exercise has been found to have more of an effect in some studies. An investigation published in the Journal of the American Osteopathic Association discovered that those who participated in group exercise observed self-reported improvements in mental, physical and emotional performance. The group who exercised alone, on the other hand, noted an 11% increase in mental wellbeing but observed no significant change in physical and emotional health.
While this is only one study, it highlights the importance of perception on your athletic performance, as those who note a range of physical and mental benefits are more likely to follow through with long-term fitness routines.
Social Stimulation
Some people are uncomfortable exercising alone and group workouts are an excellent way to beat this obstacle. The gym can be a daunting place for many, with an estimated 2,000 people searching ‘gym anxiety’ on Google every month.
For those who aren’t confident exercising, group classes or activities can provide an entryway to feeling comfortable as they can help you build a community and give you people to share your concerns and successes with.
Exercising in a group creates a sense of belonging which can often break down the feeling of discomfort or alienation from being in the gym alone.
Motivation & Support
It takes commitment and perseverance to develop a fitness regimen designed to meet targets. Connecting with someone who shares similar fitness goals can help you stay on track, ultimately helping you to achieve your objectives.
One study found that even working out with 1-3 other people can improve your chances of reaching weight loss goals through exercise. Those who exercised in groups completed their regimes in 95% of cases, 19% more than those who exercised alone.
Another study used the Kohler effect - a phenomenon that says you’re more likely to push yourself in a group setting to avoid being the weakest in the group - to prove social exercise can help you beat your personal bests. The study found that, even with a virtual partner, people were able to exercise for longer thanks to the added positive peer pressure.
Proper form
Working out in a class also means you can adjust your form, protecting you from injury and improving your gains. This is especially important if you’re starting something new or training towards a particular goal, as encouragement and support from trainers and fellow exercisers means you can create positive routines that help you reach your goals faster and more safely.
Boxing’s Impact on Mental Health Conditions
Anger Management
Most people associate boxing with violence but its focus on discipline, concentration and respect can also be calming and therapeutic. Those who struggle with anger issues may find that the lack of an ample coping mechanism is detrimental to their mental health.
Punching focus pads and heavy boxing bags produces feel-good endorphins and helps to relieve muscle tension acquired as a result of stress. Boxing, therefore, provides a productive and healthy outlet for your feelings and can encourage boxers to better manage feelings of anger - making it a great way to blow off steam!
Anxiety
Boxing has been found to improve mood, reduce self-reported feelings of depression and enhance feelings of relaxation. This can help those who experience anxiety develop positive behaviour patterns that can allow them to manage their feelings more effectively.
Exercise can be particularly beneficial to those who suffer from 'state' anxiety, which is characterised by physical symptoms such as a racing heart, sweats, and panic. Exercise can enable individuals to feel more secure and centred, as well as provide relief from the acute stress response.
Insomnia
Insomnia is believed to affect one third of the population in the United Kingdom and can be caused by various determinants, including environmental factors, medications, lifestyle habits and other mental health conditions. Getting enough sleep is critical for keeping your mind and body in good shape, as sleep deprivation can pose detrimental effects on the brain and ultimately, cognitive performance.
Research reveals consistent cardio-intensive exercise can significantly improve both the ability to fall asleep and sleep quality. So, if you're having trouble sleeping, taking up a high-intensity cardiovascular sport like boxing, might be an effective natural solution.ADHD
ADHD (attention deficit hyperactivity disorder) is a widespread ailment that can affect both children and adults. Its classic symptoms are hyperactivity and impulsivity. While a definitive cause for ADHD has not yet been identified, inconsistent levels of neurotransmitters, including, dopamine, norepinephrine, and serotonin, have been found to exacerbate symptoms. Both motivation and the capacity to think clearly are influenced by these neurotransmitters.
As a powerful tool for nourishing both the body and mind, boxing can be beneficial for those who suffer from ADHD. Boxing focuses primarily on mental discipline and uses repetitive motions to improve focus, patience and perseverance. Because of the infinite combinations of jab, hook, and uppercut punches in boxing, this is a sport that necessitates a great deal of coordination. Boxing promotes impulse control and helps channel excess energy and emotion in a positive way. Since ADHD is a condition that hinders a person's ability to regulate impulsive behaviour, boxing may be an effective treatment.
It is evident that regular physical activity can have a significant influence on mental health. It can alleviate anxiety and depression symptoms, lower stress, and enhance sleep quality. Research further suggests that group exercise can provide even greater mental health benefits than working out alone.
From social stimulation and mood-boosting to increased motivation, group exercise not only helps individuals meet exercise-related goals, it also has a long-term positive impact on mental health. Such engagements can, as a result, increase both physical and mental vitality, significantly improving overall well-being.
