Strength in Numbers: How Group Fitness Can Improve Your Mental Health

Admit it. When someone mentions "group exercise," you think of fluorescent sweatbands, leotards with leg warmers, and Tina Turner blaring on a boombox. Perhaps you attended and happily donned your own fluorescent leotards to group fitness classes in the past. Or maybe, put off by the image of dancing and bouncing, you vowed never to attend a group fitness class.

But group exercise has come a long way from the dance aerobics and the Jane Fonda workout videos of the past, and there are a multitude of reasons to join a group fitness class today.  

We all know about exercise's many benefits on physical health; weight control, reduced risk of diseases such as diabetes and heart disease and improved energy levels. But what about the mental health benefits of exercise? Often overlooked and less discussed, the mental health benefits of exercise are potentially even more significant than the physical benefits.

I spoke to Kip Matthews, PhD, a sports psychologist who is well versed in the effects of physical activity on brain health, for help describing these mental health benefits.

The brain-body connection is the idea that physical health is tied to mental and emotional well-being and vice versa.

"Physical exercise can change the structure of your brain through brain plasticity. This means your brain can better adapt and change when you learn new things or are exposed to new experiences," Matthews says. "By exercising, we can help to make these changes happen faster and more effectively. Additionally, when you exercise, your brain starts growing new cells, especially in a part of the brain that is super important for learning and memory called the hippocampus."  

All of these effects work to improve cognitive function, which includes activities like thinking, learning, remembering and focusing. Improvements in cognitive function can lead to enhanced stress coping, improved memory and greater ability to learn and understand, which can lead to overall quality of life.

In addition, exercise is an effective therapy for and assists in preventing certain neurodegenerative diseases, such as Alzheimer's and Parkinson's disease, and helps preserve cognitive function as we age.

In addition to better brain function, exercise can significantly affect emotional health. "Numerous studies have shown that regular exercise can result in long-term improvement in people's moods and can help to alleviate depression. In fact, exercise has been found to be just as effective as medication and counseling in helping to treat mild depression and anxiety," says Matthews.

You've probably heard of "runner's high," the elated feeling attributed to a release of chemicals called endorphins immediately after a workout. However, Matthews points out that "for most of the studies that do show a rise in endorphins, they only occur after working out for an hour or more. This would not account for the improved mood that occurs much earlier in the workout."

Instead, he says research shows the elated mood is because, during exercise, our brain increases the amount of serotonin and norepinephrine, both brain chemicals that can "thwart" depression and anxiety by enhancing the body's ability to respond to stress. The good news is that research shows you do not need to exercise vigorously for an hour or more to get the emotional benefit from exercise. Even breaking a brisk walk into three 10-minute segments can give you the same emotional boost as one 30-minute session.

The American College of Sports Medicine (ACSM) defines 'group fitness' as exercise performed by a group of people that an instructor or fitness professional leads. While group fitness of the past was dominated by dance and aerobic formats, today's group fitness class includes formats for kickboxing, swimming, cycling, Pilates, yoga, Tai Chi, boxing, boot camps, core conditioning and weightlifting, in addition to the dance and aerobic style formats that are still done today, like Zumba, and High-Intensity Interval Training (HIIT), etc.  Music is generally included in each class, and classes occur regularly at a set time with a set instructor.

So why should you consider adding a group fitness class to your workout routine? Why not just exercise on your own? Group fitness, in particular, has unique benefits for older adults.

Here are some of the benefits:

One of the strongest aspects of group fitness is its ability to foster friendships and connections with those attending the same classes. Cara Tassin, a group fitness instructor in Louisiana, has taught group fitness classes for more than 14 years. When asked about the benefits of group fitness, she says, "I love group fitness because of the connections I make to the people in the class, those connections motivate me to continue going. If you are consistent, you will see and feel the rewards of joining other people and getting the mental and emotional release that comes from physical activity. It forms a lifelong habit."

For older adults, isolation and loneliness can become a stark reality. Group fitness classes offer a shared experience with other regularly attending participants and a regular instructor, all working towards a common goal of health and fitness. This can create camaraderie and a sense of belonging, where participants encourage and support one another.

In this supportive environment, participants can build a network of friends who motivate them to return, reducing isolation and encouraging a long-term commitment to attendance.

As mentioned, group fitness classes come in a variety of formats. From the slow and lyrical Tai Chi to energy-filled kickboxing classes, the variety of formats provides opportunities to create new skills and try new workouts, taking you out of your comfort zone (trying new activities you might not do independently).

Mastering new workouts or seeing your stamina increase as you do more classes can lead to a sense of accomplishment and boost your self-esteem. Particularly with older adults who may be feeling their health decline, the feeling of accomplishment after seeing their stamina increase or learning new routines can foster greater body positivity and self-image.

Research has shown that sustainable daily routines can improve mental health by providing a sense of order, increasing productivity and lowering stress levels. In older adults, retirement and aging can lead to a loss of daily routine. Group fitness classes occur at regularly scheduled times, so they provide routine and structure where it may be lacking and add a sense of purpose. As the routine and attendance are maintained, accountability and a sense of responsibility can also grow as the friendships mature. As you become a "regular," your absence from your favorite class will be noticed by the instructor and participants alike.

The diversity of classes available allows for an almost endless opportunity for everyone to find something suitable for all fitness levels, flexibility levels time constraints and an activity that suits their personality.

If you want an action-packed early morning class before work, a lunchtime weightlifting session, or a slow, quiet yoga session after dinner, chances are you can find it. The diversity of available classes means participants can explore different formats and find a new passion. This variety can make exercise engaging and fresh, eliminating the chore-like feeling that exercise can be for some people. This can make it easier to stick with a fitness routine in the long term.

Finding the proper fitness routine for your individual needs is critical to maintaining long-term success and maximizing the benefits of exercise to your mental, emotional and physical health. Group fitness exercise is an excellent tool to optimize your time in the gym and boost your physical and psychological health. In particular, group fitness provides an opportunity to build strong relationships, reduce loneliness, increase self-esteem, and provide structure and routine, in addition to the mental and physical benefits exercise offers.

The next time you head to the gym, try a group fitness class. Or, if you do not already attend a gym, start your fitness journey by trying a group fitness class at the gym or community center closest to you. As always, discuss your fitness plans and goals with your medical provider to determine suitability.

Cheryl Haines, MPH, MSc, BSN, is a freelance health and science writer and registered nurse. Combining experiences in public health, molecular biology research, and education with her nursing experiences, Cheryl brings the unique perspective of a scientist, nurse, and teacher to her writing. She is a regular contributor to The Average Scientist and an American Red Cross volunteer. Read More