Boxing for Fitness
My wife introduced me to boxing. She has been doing it since before we met. When I was told I had osteoarthritis in my knee she suggested it as an alternative form of cardio to the running that I loved to do, but no longer could.
I am very grateful she did. Boxing is a great form of cardiovascular activity with both physical and mental health benefits. Boxing for fitness was the first thing I studied as an additional certification once I was certified as a personal trainer.
The Physical Health Benefits
Boxing is a comprehensive exercise that engages multiple muscle groups simultaneously. It targets your upper body, core, and legs, providing a total body workout that builds strength and improves muscle tone [1] [4]. The combination of punches, footwork, and defensive movements ensures that no muscle group is left untouched.
Boxing combines aerobic and anaerobic exercise, making it an excellent way to improve your heart health and endurance [4]. Regular boxing sessions can lower your risk of developing high blood pressure, diabetes, and stroke [1].
The Mental Health Benefits
Boxing provides an excellent outlet for stress relief. The physical act of throwing a punch safely without someone throwing one back allows you to release any pent-up tension or frustration in a controlled and fun environment [5]. This release and the endorphin rush from exercise can significantly reduce stress levels and improve your overall mood [2].
Boxing, even when only hitting pads or bags, needs concentration and focus. Learning combinations or perfecting your technique needs your full attention [3]. This mindfulness aspect of boxing can help you focus and improve your ability to concentrate in other areas of life.
The Cognitive Benefits
Boxing requires precise movements and quick reactions, which can significantly enhance your hand-eye coordination and motor skills [1].
Boxing offers a unique combination of physical and mental health benefits. From improving cardiovascular fitness and strength to reducing stress and boosting self-confidence, this dynamic sport provides a holistic approach to health and wellness. Whether you're looking to get in shape, relieve stress, or challenge yourself in new ways, boxing might just be the workout you've been searching for.
And finally, after a good boxing session, you just feel good on so many levels. It's one of those exercises where, on those days where you really just don't feel like it, you walk away on a high.
References:
[1] https://www.nib.com.au/the-checkup/physical-and-mental-health-benefits-of-boxing
[2] https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/a19613933/boxing-benefit-mental-health/
[3] https://threetwo.run/fitness/boxing-and-mental-health/
[4] https://www.womenshealthmag.com/uk/fitness/a46968996/boxing-training/
[5] https://longevity.technology/lifestyle/how-boxing-can-enhance-your-mental-health/
[6] https://www.darlingtonmind.com/blog/news-updates/2024/7/the-mental-health-benefits-of-boxing-a-knockout-solution-for-mind-body-wellness/
[7] https://www.issaonline.com/blog/post/top-benefits-of-a-boxing-workout-and-why-you-should-try-it
[8] https://spartansboxing.com/blog/the-mental-health-benefits-of-boxing/
[9] https://www.thegoatboxingclub.com.hk/en/blog/mental-health-benefits-of-boxing/
[10] https://www.healthline.com/health/fitness/boxing-benefits
[11] https://blog.doyourumble.com.au/mental-toughness-how-boxing-classes-boost-emotional-well-being