Exercise is beneficial for both physical and mental health, but a new study suggests that group workouts may provide some additional benefits. While any form of physical activity is helpful, research shows that working out in groups can have a positive impact on mental health.
The study focused on medical students, a group that is often under high levels of stress. The researchers divided the students into three groups. One group participated in a 30-minute core strengthening and functional fitness program at least once a week in a group setting. Another group exercised solo, either alone or with up to two partners, at least twice a week. The third group did not engage in any structured exercise, relying only on walking or biking to get around.
The researchers assessed the students’ perceived stress levels and quality of life – emotional, physical, and mental – at the start of the study and every four weeks for 12 weeks. After 12 weeks, the group exercisers showed improvement in all three types of quality of life, as well as a decrease in stress levels. In comparison, solo exercisers only improved in mental quality of life, despite exercising about an hour more each week than the group exercisers. The control group showed little to no change in either stress levels or quality of life.
It’s important to note that this study was small and only included medical students. The students were allowed to choose their own exercise group, which may have affected the results. Despite these limitations, the findings suggest that group exercise may be more beneficial than solo exercise for mental health.
Working out in sync
Recent studies have explored the effects of group exercise, particularly when participants exercise in sync with each other. Research has shown that synchronized group exercise can enhance social bonding, pain tolerance, and athletic performance.
In a study published in the International Journal of Sport and Exercise Psychology in 2013, participants were asked to row for 45 minutes on a rowing machine. Those who rowed in sync with others had a higher pain tolerance compared to those who exercised alone. Researchers suggest that this increase in pain tolerance may be due to the release of endorphins, the “feel good” hormones, which are released when people synchronize their movements during exercise.
This kind of coordinated movement, also known as behavioral synchrony, can be observed during other group activities such as play, religious rituals, and dance.
Furthermore, synchronized exercise may improve performance, especially among people who are already close to each other. A 2015 study published in PLoS ONE found that rugby players who coordinated their movements during warm-up exercises performed better on a follow-up endurance test. Researchers suggest that this coordination reinforced the social bonds between the athletes, changing their perception of pain and allowing them to push harder and perform better.
So, whether you’re cycling in a class or performing a group fitness routine, the power of synchrony may help you to enhance your exercise experience. However, it’s important to note that not everyone may experience these benefits.
Not all group classes created equal
According to Paul Estabrooks, PhD, a behavioral health professor at the University of Nebraska Medical Center, the “exercise context” is crucial in determining the impact of exercise on one’s quality of life, social interactions, physical benefits, and commitment to workouts.
In a 2006 review published in the Sport and Exercise Psychology Review, Estabrooks and his colleagues analyzed 44 previous studies that compared the advantages of different exercise contexts. The exercise contexts they looked at included home workouts, either alone or with the help of a health professional; standard exercise classes, and “true group” classes, where specific techniques were used to foster social bonding among participants.
The researchers found that “true group” classes provided the most benefits, while standard exercise classes without the added bonding were similar to at-home exercise with assistance. Working out alone at home yielded the least benefits. Overall, the greater the contact or social support people had during exercise, the more significant the benefits.
Estabrooks added that “group-based fitness classes are usually only more effective when they use group dynamics strategies,” which include setting group goals, sharing feedback, conversing with other participants, friendly competition, and incorporating activities that foster a sense of belonging and distinctiveness.
However, not everyone enjoys spin, body sculpt, or power yoga classes. According to one study, extraverts were more likely to prefer group-based and high-intensity physical activities, whereas introverts preferred to exercise alone. Ultimately, it is better to engage in any form of physical activity than to remain sedentary. So, find a physical activity that you enjoy and can commit to, whether it’s participating in a sweaty fitness class or backpacking alone in the wilderness.
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