Have you ever noticed that you are feeling more euphoric, relaxed and less inhibited following group exercise? This is because group exercise can deliver many great benefits towards your mental health through increased endorphin production, in both the short and long-term. Let us look further into the relationship between group exercise and endorphins.
Group exercise helps the release of endorphins in various ways. Among others, the primarily increase as a result of stress reduction, greater levels of motivation, accountability, as well as self-confidence.
Group Exercise and Endorphins
Exercise. A singular word that encompasses a variety of exercise behaviors and actions intended to improve our overall health. However, for many human beings, the word exercise brings on a sense of panic or worry. This is because frequently, exercise is correlated with the sensation of being judged and alone.
For many, the gym is a daunting place. We don’t know where to start, how to use the equipment or if our form is proper. This can be discouraging and place a halt on our exercise program. However, our progress takes place outside of our comfort zones.
Are you seeking an endorphin rush from physical exercise? Then group exercise classes may be exactly what you need.
Group Exercise
Before we jump, run or squat into the advantages of this form of exercise, let us clarify what we mean by group exercise. It can be defined as physical activity performed in groups, large or small. Examples include H.I.I.T training, weight training, such as a boot camp or aerobic exercises, like spin class or a running group.
The benefits of group exercises can be overlooked, with fitness enthusiasts favoring and promoting the classic gym workout routine.
Regardless of your fitness level or preferred group classes, a group setting generates an endorphin release that can significantly boost your mood.
The Role of Endorphins
Endorphins can trigger a positive feeling in the body after intensity exercise and create an intoxicating sense of euphoria. A feeling commonly known as the “runner’s high.” They are primarily manufactured in your central nervous system (i.e. your brain and spinal cord), which bind to opioid receptors within the brain.
Opioid receptors (i.e. your brain’s pain-relieving receptors) create similar pain-relieving effects as pain medication does. However, unlike pain medication, endorphins are produced naturally. Subsequently, within minutes of exercise, your brain’s reward system can reduce symptoms of depression.
This will let you experience a good laugh, and turn a bad day into a great one.
Regardless of the exercise intensity, friendly competition within a group setting will leave you with a feeling of happiness and accomplishment.
Benefits of Group Exercise
Regular exercise is not only about aerobic exercise and strength training. Sure, participating in different exercises improves your physical health, lowers your resting heart rate and blood pressure, trims your waistline, and even adds years to your life.
However, regular physical activity is not necessarily what motivates people to stay active. While exercise has positive effects on your physical health, it also is an important part of your mental health.
Let us have a closer look at what effect the social aspect can have on your mental well-being.
Stress Reduction
In today’s modern society we all experience regular high levels of stress. As humans, we have the tendency to get consumed in our work and relationships, neglecting our mental well–being.
Consistent levels of stress can lead to health problems such as heart disease or increased depressive symptoms. Additionally, if you are stressed you could also experience an increase in weight gain.
Stress releases cortisol, a hormone that affects our metabolism and immune response. Despite greater competitiveness, part taking in group activities allows your brain to relax, as you interact and relate with other like-minded individuals through exercise (source).
Motivation & Accountability
One of the greatest challenges of exercise is finding the motivation, especially in the winter or after a long shift. However, group exercise classes provide you with not only motivation but accountability (source).
It’s a common practice when working out alone to say, “I will skip my workout today, and do it tomorrow” or “I’m just too tired”, however it’s much harder to say these things if you have a group that’s expecting you to show up. This then links to accountability, as your workout group can hold you accountable for your actions.
Group exercise can also provide you with encouragement and support. Additionally, group fitness classes or sports teams require you to pay a fee and book in advance. This financial aspect can be a great motivation as you’ve already signed up and formulated a plan, meaning you’re more likely to stick to the schedule.
An additional effective way of increasing your long-term exercise motivation is by gamifying your workout. I highly suggest that you read my article on fitness gamification.
Self-Confidence
Exercising in a group can provide you with a great sense of accomplishment and self-confidence (source).
When you complete a class not only can you feel accomplished for completing the workout, but you can have a sense of pride and fulfillment as you are putting yourself first.
Over time, you will progress and get stronger, when you start to see these changes, you will start to get an endorphin boost of confidence.
For example, as you stick with your program what used to be a challenge may not be your warm – up, progression is key in developing your self – esteem and confidence.
Additional mental benefits include that exercising in a group is fun and that working out in a group provides a safe, supportive, inclusive environment.
You are surrounded by others for motivation and morale and the community atmosphere can provide confidence to keep you committed to your exercise routine.
“When you exercise, it increases endorphins, dopamine, adrenaline and endocannabinoid — these are all brain chemicals associated with feeling happy, feeling confident, feeling capable, feeling less anxiety and stress and even less physical pain.” (source)
Kelly McGonical
Scientific Research
To validate the mental health benefits associated with group exercise, let us take a quick look into a recent study that focused on the production of endorphins in a group setting.
A study published in The Journal of the American Osteopathic Association which recruited 69 medical students. These participants were chosen based on the likelihood of their compact schedules and high levels of stress.
During the study, the medical students were given the option to take part in a 12-week exercise program as an individual or in a group setting. The control group did not take part in any exercise other than for transportation purposes.
Throughout the 12 weeks, participants completed a 30-minute CXWORX class (a functional movement and core strength class) choosing between weight training and running. The only rule they had to follow was that they had to work alone or with a small group.
The concluding results demonstrated that participants who worked in a group had an 11% increase in their overall mood and well-being than those who exercised alone.
Comparably, a well-performed qualitative study suggests that working in a group has immense emotional benefits (source).
Type of Group Exercises
Regardless of your fitness level, starting a new fitness routine can be intimidating. However, as stated above engaging in group fitness is not only physically regarding but mentally rewarding.
We are all unique individuals with different aspirations and expectations and what works for you, may not resonate with someone else.
One of the biggest benefits to group exercise is variety. If you don’t enjoy one class, explore another.
Really dive into your interests and passions and find what works for you. Listed below are 5 of the most popular group exercise regimes to provide you with some inspiration.
Yoga
Yoga has at least a dozen variations of its own. The exercise itself consists of deliberate, concentrated movements and postures designed to promote flexibility, strengthen muscles, and align the body. Breathing techniques are also encompassed along with the movements, allowing participants a relaxing experience coinciding with the movement.
Best Fit: Great for those searching to improve balance and core strength while reducing stress or unwinding after a long work shift!
Bootcamps
circuit training or bootcamp classes are an interval style, fast paced, that does exactly what the name implies – a series of exercising that complete a circuit. You typically are at a station for maximum a minute, for a series of stations, often repeating the circuit several times.
Best Fit: Perfect for those who are looking for a calorie burning, strength straining, fast paced workout!
H.I.I.T.
H.I.I.T. stands for High-Intensity Interval Training and is an exercise strategy that alternates short periods of intense exercise movements, followed by less intense, but still active “recovery” periods. The goal is to reach a sustained, targeted heart rate for the exercise.
Best Fit: Someone who wants to quickly burn fat in a brief amount of time through intense cardio movements! You will really work up a sweat!
Aquatics
Aquatics, also known as water aerobics can be a fun way to engage muscle endurance and strength in a low-impact setting. This aerobic-style class usually involves light dumbbells, pool noodles and webbed equipment in addition to movements designed to get your heart pumping at a steady, consistent pace.
Best fit: Elderly, those with joint injuries, or who is looking for a steady, longer range, low impact routine that is unconventional, challenging and fun!
Cycling or Running
A great aerobic workout that can rely on a machine or the great outdoors! Often these classes are fast – paced, that help build heart rate at different intervals over the course of a designed workout. These classes can be easily adjustable and people often see the fastest results overtime!
Ideal person – Someone who enjoys the best of both worlds! These workouts are aerobic heavy but provide resistance to increase muscle strength!
Conclusion
Part-taking in group exercise can have significant positive effects on your mental health and well-being. It can help decrease stress, enhance motivation, accountability, as well as self-confidence. Combined, this supports the production of endorphins within the brain. Subsequently, this leads to greater levels of exercise euphoria on top of a great workout.
So what are you waiting for? Sign up for your local group fitness class or sports team today to experience these sensations for yourself!
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