Photo by LOGAN WEAVER |
When you think of boxing what is the first thought that comes to mind? Do you think of the injuries, broken noses or cuts and bruises, or believe that people who participate in the sport are aggressive and just want to fight?
But what if I told you Boxing has many physical and mental benefits and can be seen as a form of meditation for many. You wouldn’t believe me, right?
Physically, boxing improves cardiovascular fitness, strength, and balance, while psychologically it builds confidence, resilience, and self-awareness. If you are ready to explore the advantages of boxing; the physical impacts, how it can help to relieve stress or regain control of your life, this is the article for you!
The Beginning
Boxing is one of the oldest sports in history, said to date back to pre-historic times and appearing as a formal Olympic event in the 23rd Olympiad (688 bce). Back then Boxing was very different to how it is now, with fights taking place on broad fields, and generally fighting until the opponent had a serious or fatal injury. It wasn’t until the 18th and 19th century that Boxing became organized and regulated and started to develop into the sport that we know today.
Currently Boxing Is practiced traditionally, or as fitness Boxing- a workout that adapts the traditional movements into exercise routines focusing on the cognitive skills and techniques. Traditional Boxing is a combat sport with the primary goal of defeating an opponent through punches and strategic manoeuvers, whereas fitness boxing is primarily a form of exercise and physical conditioning.
Photo by Wade Austin Ellis
“Always remember where you started! It defines who you are today.”- Manny Pacquiao."
PHYSICAL BENEFITS:
Boxing For Fitness
Boxing is the ultimate full body workout, and when you look at a typical boxer’s physique it is toned and defined with an overall lean look and finish. A simple punch when executed correctly requires almost all the major muscles in the body utilizing lower limbs, core muscles and upper body strength. The movements and training have many benefits including improved overall heart health and lower blood pressure as the bursts of high intensity interval training (HIIT) push your body to repeatedly sustain the intense bursts of activity. As you may know a HIIT class can aid weight loss through decreasing body fat and improving overall body composition, and luckily for us Boxing is known to do this more effectively than other activities.
The combination of coordinated footwork, placement, and High intensity interval training will lead to a substantial increase in your endurance and aerobic fitness and improve overall physical and mental resilience.
Improves Coordination and Concentration
Boxing is a sport that requires the development of reactive movement strategies to adapt to changing conditions. For example, through rigorous training Boxers sharpen their reflexes learning how to react swiftly to visual cues such as the opponents’ movements or punches. This requires a high level of concentration and good technique- there is no room for distraction!
Regular Boxing strengthens your coordination skills by training your body and mind to focus, which is a skill you can apply to all aspects of life.
Not only does it enhance your coordination, but boxing also boosts your endurance, increases your alertness, and supports stress and anger management.
Photo by Metin Ozer
“When you’re really focused, you hear everything.’- Mike Tyson.
MENTAL BENEFITS
Stress Relief
Did you know that as little as 15 minutes exercise a day can release the brain’s endorphins (natural chemicals that boost your mood) and provide the body with a sense of euphoria that replaces stress.
While some people may choose to physically vent by slamming doors or punching walls, there is a safer alternative, non-contact Boxing, that allows you to relieve any aggression through punching away your anger at the heavy bag. Research shows that boxing can help support Veterans with PTSD by giving them access to adrenaline in a safe, supportive, and controlled environment.
Boxing is a sport that requires you to be present and 100% focused in the moment as one small distraction could result in a major setback when fighting an opponent. It teaches you how to control your anger and stay focused, channelling negative thoughts and emotions out the way while making decisions. Ultimately, this means that it teaches you to think logically and not emotionally, a skill that will benefit you inside and outside the ring.
For some Boxing can channel the mind into a meditative state by tuning out everything and being present in the moment. Through practice you will understand more about how your brain works and reacts as you develop your unique boxing style.
Confidence & Empowerment
Progression and Confidence go hand in hand when you are training and allowing yourself to understand Boxing, your mind and body. As the skills develop, the techniques advance resulting in a natural uplift and feeling of confidence and enjoyment. Research shows that individuals can transfer the feeling to other aspects of life, for example having the courage to try new things or meet new people.
Boxing teaches you to fight, but it also teaches you a large amount of discipline that empowers you to fight against any difficulties or obstacles that may be holding you back. For anyone that feels vulnerable Boxing can provide a sense of safety through teaching self-defence strategy that can be combined with other self-defence techniques.
ROCK STEADY BOXING- Method to treat Parkinson's Disease
“Rock Steady Boxing is a boxing program designed for people with Parkinson's Disease, based on exercises that are adapted from the world of boxing that emphasize agility, speed, endurance, accuracy, hand-eye coordination, footwork, and strength. The exercises are meant to be vigorous and to push the participants beyond what they perceive they can perform. Various levels of training have been developed to meet the needs of people with PD at different stages of the disease.”
If you would like to learn more, please refer to the useful links at the bottom of the page.
Jack started boxing in June and has been training to improve his craft (footwork, technique, and ability) in preparation for a fight at the end of the year. Here is what he has to say:
How has Boxing impacted your life?
“Boxing has been one of the best decisions I have ever made. There are so many ways it has benefited me, but here are a few of the key ones:
- Boxing has transformed me, putting me in the best shape of my life physically but also making me feel more energized, and have a positive mentally.
- Learning self-defence has given me the ability to protect myself and loved ones.
- Boxing has taught me the importance of mental discipline that has significantly impacted my gratitude and work ethics by becoming more resilient, positive, and determined in all aspects of life.
- Helped me to understand what a healthy ego is and build a solid foundation of confidence in myself.”
What Advice do you have for someone who would like to start boxing?
“My advice for someone wanting to start boxing is to just do it. When you walk in there focus on yourself, remember that you will be at a lower ability than others who have been training for years so try to not compare yourself too much. For the punches, it will hurt, and it will suck, but it is something that you will learn to accept, and the way you react will build resilience and help you grow.
The minute you stand back up and you realize that you are okay, (and that you’re not dead) is probably one of the best feelings you can have in my opinion!”
How do you prepare for a fight?
“Preparing for a fight is an interesting one because a lot of people assume that the preparation is about the details leading up to the fight. This can be listening to the right music before the game, eating the same meals or wearing the same lucky underwear. Something that boxing has taught me is that all those aspects aren’t important, they have no effect on your ability to fight. Once you learn a skill and you practice enough times that it becomes second nature, you will find that it is something that you will not forget.
Everyone gets nervous before the fight but remember that the outcome is out of your control, at the end of the day you may put your best foot forward, fight the best fight yet, but you still might be outclassed. The other guy might have that one move or counter that you have not been taught. So, for me, I’m never worried about the fights, I’m not fearful of what’s going to happen because of all the effort I have put into my training. My coach and I are on the same page which gives me a sense of ease, so I tend to have a little more excitement before starting the fight.”
Some individuals believe boxing is a dangerous sport, what is your opinion about this?
“Yeah, boxing can be a dangerous sport. I mean all martial arts are, however, everything in life has its pros and cons. Some are greater than others, but I truly believe that if you want the best from something you must be okay with the worst. So, if you want to be the best version of yourself you also must go through the scariest, toughest, and most challenging moments that create that lifestyle. For me, Boxing is thrilling, exciting and has huge mental, physical, and financial rewards. The man that I am becoming through this journey, training camps, sparring matches is worth a couple of punches. It outweighs all the negative connotations that society puts on these sports.”
*As previously mentioned, there can be a negative impact to traditional boxing, but with the right research and awareness you can take part without fearing the worst.
Did you know according to the Concussion Legacy Foundation, CTE- chronic traumatic encephalopathy is more common in contact football than boxing. To learn more about this please see the useful links below.
Thanks to Jack Flaherty for collaborating with Make Moves to give us an insight to how Traditional Boxing has impacted his life, and advice for anyone who is interested in starting boxing.
*Disclaimer: This blog is not a replacement for professional guidance, diagnosis, or treatment. It is essential to consult your physician or other qualified healthcare experts for any concerns or queries regarding medical condition. Please note that we are not professional athletes, coaches, or nutritionists. *
Useful Links/ References
History of Boxing: https://baysideboxing.com.au/history-of-boxing/
Boxing and PTSD: https://www.brightstarboxing.co.uk/blog/how-can-boxing-help-veterans-with-ptsd/
Boxing and Parkinsons Disease: https://www.apdaparkinson.org/article/boxing-for-parkinsons-disease/
Mental Health Support: https://www.beyondblue.org.au/
https://www.thinkmentalhealthwa.com.au/
CTE: https://concussionfoundation.org/CTE-resources/what-is-CTE
