The Role Of Boxing In Your Physical And Mental Fitness

Boxing is one of those fighting sports that has remained in the periphery for centuries. Some people train in boxing to learn some fighting skills, others inspired by greats like Rocky Marciano and Jersey Joe Walcott, learn boxing to become a professional boxer. But one thing that the majority of people miss out about boxing is that it is one of the most effective workouts to improve your physical and mental health and enhance your abilities.

Boxing has recently become a popular way to stay fit among younger as well as older adults, through a version known as fitness boxing. In this type of boxing, you won’t get into a ring or take any punches, so there’s no risk of head trauma.

Instead, fitness boxing has adapted the movements and activities of the sport into exercise routines. This kind of training helps you ward off ailments like diabetes, hypertension, cardiovascular diseases, and some types of cancers.

Furthermore, it aids you in dealing with mental challenges like depressions, anxiety, stress, and aggression. Read on this fact sheet to learn in detail about this great workout and its benefits relating to your mental and physical health. 


Equipment needed for boxing:

Boxing pads and boxing gloves are relatively inexpensive and are easily available at most sports shops and department stores. Inner glove liners are also required that cost a few dollars. Although it is most likely that your gym will provide the gloves and pads but you’ll definitely want to buy your own inners.


Common boxing injuries:

The possible injuries that can incur include shoulder strains, hands and wrists can take a pummelling, especially if you have a lot of aggression to punch out. Also, while talking about the injuries to toes or feet (if you are training in kickboxing), you can avoid most of these injuries with the correct technique, keep your hands and elbows in.

When you are kicking, kick with the top of your feet and not your toes. Ask your instructor for feedback because your instructor is the right person to show you the correct way to punch and kick to avoid injuries.

Role Of Boxing

Fitness classes:

Traditional boxing usually involves sparring with a partner and fighting actually in the ring while when you are practicing this combat sport for fitness purposes, it involves throwing punches at the air or at a punching bag, usually in a class.

There are two ways to do this type of boxing (fitness boxing), first, you follow a leader and do a series of boxing moves all choreographed to bouncy music, similar to an aerobics class.

In this type of class, the moves include a combination of large, sweeping punches (crosses, hooks, uppercuts); smaller punches (jabs); squats (ducks); and short, quick steps forward and back. The second type of exercise class involves strength training, stretching, and hitting a punching bag.

Top Benefits of Boxing:

Boxing as a combat sport needs you to have a high level of athletic prowess like strength, flexibility, speed, agility, endurance, hand-eye coordination, nerve, and power, just to name a few of the several required attributes.

Fitness boxing involves strenuous moves and activities that enable even the average person to hone all those athletic skills, without having to face any punch. If you wish to get in great shape and improve your physical and mental health, you should sign up for a membership to your local boxing gym. Following are the benefits you will enjoy when training in this great sport,

Effects of boxing on your physical health:

If you compare a normal exercise routine with a boxing training routine in terms of physical exertion, boxing wins every time.

As boxing is a rigorous full body workout, the  amount of physical labor that you have to pour into your training can in no way be compared to your 30 min walking or jogging workout. Without any ambiguity, boxing has incomparable physical fitness benefits as well. The most prominent ones being:

Improves your body composition:

Boxing is the best physical activity to improve your body composition and many studies have revealed that it’s also a great workout to lose some weight. Experts are of the view that if you want to lose weight, what you really need to do is improve your body composition which will increase your muscle mass and decrease your fat mass.

This incredible mechanism of improving body composition perfectly combines muscle-building strength training moves and calorie-torching bouts of cardio. Regular practice of this great sport coupled with a nutritious eating plan will bring great changes in your shape and improvements to your fat mass percentage.

Enhances your cardiovascular health:

Boxing is considered to be a great aerobic exercise and aerobic exercises get your heart pumping and help lower the risk of high blood pressure, heart disease, stroke, and diabetes. Furthermore, this effective intense workout can strengthen bones and muscles, boost your endurance, which helps you climb a flight of stairs or walk farther.

Core stability:

During boxing training, you will constantly have to make movements that make your body unstable. Your core muscles then have to go on overdrive to keep your body balanced, resulting in a stronger core.

Increases strength and power:

When practicing this fighting sport, you are using your upper body, core, and lower body to throw punches and dodge them. These repetitive movements build your strength. Furthermore, the execution of high kicks enhances the flexibility of your body. And working with heavy bags and focus pads contract your muscles, not to mention the speed and force involved in punching; this builds power.

Mental benefits associated with boxing:

You might think of boxing as a great competitive sport with lots of physical benefits, but have you ever considered the mental health benefits of boxing? Scratch below the surface and there’s a lot more to the noble art than men and women donning gloves and trying to knock one another out. Let’s have a look at the main mental effects that can transpire through taking up boxing.

Decreased stress:

In these awfully occupied lives where everyone is dealing with some kind of stress, any form of moderate to intense physical activity can act as a savior in such a situation. Although most people choose medications over workout because they yield quicker results, these medications have many side effects too. Boxing, on the other hand, is a physical activity that yields quick results without any lifelong side effects.

Experts say that boxing increases the level of endorphins (feel-good chemicals), boosts mood, works as a form of meditation and improves sleep, all of which help reduce stress. During boxing, you transfer all your stress to the punching bag and feel refreshed once you are done with the boxing session.

Build self-confidence and manage anger:

Training in boxing will increase your physical strength and mental capacity and you will learn new skills; all these positive changes instill a sense of self-confidence in you. Also, the feeling that you can defend yourself and your loved one at the time of need improves your self-esteem.

Fury and aggression are two very devastating emotions and you need some remedy to overcome such feelings. Training in boxing is your best option because it provides you with an opportunity to release all your anger and you will focus more on your moves which help you forget all those negative emotions. 

Better hand-eye coordination:

You might not know the importance of hand-eye coordination but it’s great significance in your day to day activities like driving, cooking, and even playing some kind of game. Boxing plays a vital role in enhancing gross and fine motor skills in a person.

People with good hand-eye coordination automatically have faster reflexes and quicker reaction times and they usually have better physical coordination as a whole. This ability is especially important for older adults as in later parts of life, coordination and balance become compromised, increasing the risk of falls.

Boxing can help hone your hand-eye coordination. When punching a speed bag (a lightweight boxing bag you can find in a gym suspended from a disc that turns and bounces quickly with each punch), or when pairing up to spar with a partner (practice punching your partner’s padded mitts), you learn to see the target, react to the target, and hit the target, all while the target is moving and changing position. This practice improves your hand-eye coordination substantially.

Final word

Boxing is a wholesome package that not only improves your fighting skills but hones your physical and mental abilities. It also saves you from many chronic ailments like diabetes, hypertension, some types of cancers, and cardiovascular diseases.

Furthermore, mental challenges like depression, stress, and anger can also be dealt with successfully with this great exercise. One of the most effective, concise, and fun ways to get in shape and maintain your healthy weight, boxing has no match. If you are planning to start some physical activity for the best health results, boxing is the best way to go.

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Kelly Clanton

Hi there! I'm Kelly Clanton. I am an educated fitness coach with a master degree in Sports Education, and more than ​9 years of working in fitness industry. I love doing and teaching fitness because in my own little way, I am able to encourage people to take health back into their own hands. I'm a Mom,Wife, Fitness Instructor at Fitness Instructor.

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