5 benefits of group exercise for your mental and physical health

Do you miss your training sessions under some pretext? Try making plans with friends or colleagues and see the difference. Working towards your fitness goals with your favorite people can help you achieve great results. Group exercises help to build fitness level, increase motivation and ensure regularity. The best part is that this makes training more fun! However, it is essential that you are part of a group where others join your training journey and that you agree to follow a common path. Another thing to remember is to still keep health and wellness a priority while exercising and take things at your own pace.

What is group exercise?

A group class is a structured training session led by a certified instructor and attended by several participants at the same time. “These classes cover a range of exercise types, from high-intensity cardio and strength training to dance, yoga and exercise, making them suitable for different fitness levels and goals,” says fitness expert Shreedhar Rangaraj.

Group exercise classes are typically taught in gyms, studios or fitness centers and are designed to provide a balanced and engaging workout in a supportive social environment. An advance on this are online group lessons and small group training. Fitness expert Wanitha Ashok adds: “These classes are addictive, powerful, hip and fun. The class is motivating and encouraging,” she says.

You are more likely to exercise regularly compared to any other exercise regimen, especially if you are someone who is lazy and needs to be driven.

You might also like it

What are the benefits of group exercises?

Group exercises have many advantages over exercising alone. Here are the different ways it can help:

1. It can increase motivation and responsibility

Training in a group energizes and encourages engagement, with shared motivation driving participants to complete their training. Exercising in groups can also be addictive, which motivates you to be regular. A study published in the BMC Journal says exercising with others can help bring about positive changes in physical, mental and social functions, increasing motivation.

2. Includes guided training and expert instructions

Led by certified instructors, group classes provide a structured, safe and effective training plan, tailored to all fitness levels. A study published in the Scandinavian journal for medicine and science in sportstested an intervention to train fitness instructors to adopt a motivationally adaptive communication style when interacting with participants who were exercising. In the study, both instructors and participants answered questionnaires about the trainers' use of motivational strategies and other variables before and after the workshops.

3. Can help you build community and connections

Group exercise classes create a welcoming environment and promote camaraderie and support among participants, especially for those new to fitness, says Rangaraj. When we train in a group, common challenges are tackled together and people can learn by watching each other. From a study published in the International journal of sport and exercise psychologyparticipants in a group exercise class performed better and had higher individual exercise identity scores compared to the participants who received personal coaching and self-directed gym membership. “Group exercises help meet new people with similar goals, create a sense of belonging, help build a like-minded community, provide encouragement and support,” says Ashok.

4. Can improve muscle strength and flexibility

Group strength training and yoga classes improve muscle strength, endurance and flexibility, Ashok explains. A study published in BMC Geriatricsnoted that participants showed more balanced physical, mental and social health outcomes when they did group exercise. The study also observed how community-wide physical activity interventions and sessions helped older adults stay active longer. It motivated them toward their health goals.

5. Good for mental health

Exercising in a group can help you be happier. It reduces stress and anxiety due to the release of endorphins. People enjoy physical activity more when they are with others. Exercising in a group, with friends, or even alone with your partner or colleagues can help you have fun even while pursuing challenging goals. “It is good for mental health and boosts self-esteem,” explains Ashok, adding that these help break the monotony, reduce stress and improve mood, contributing to a positive outlook on fitness and health.

Group exercise: what to do?

There are a number of workouts that you can practice more in a group than individually. It is very important to maintain a mix of skills and fitness when choosing these exercises. Here are some of them you can try:

1. Spin or cycle

Spin classes are high-energy workouts that involve cycling on stationary bikes, often with music and intervals of speed and resistance changes. This encourages riders to challenge themselves, and the upbeat atmosphere helps riders get through even the toughest parts of training. Cycling has many benefits, including promoting longevity.

2. Dance training

Dance classes like Zumba include music and choreographed movements that make exercising fun. “The shared experience makes it feel more like a dance party than an exercise, keeping participants engaged and motivated,” says Shreedhar. There are many types of dance workouts you can try to enjoy in a group. However, when determining this, a specific fitness goal should be kept in mind.

3. Yoga and pilates

Although yoga and Pilates are often slower than other classes, doing these classes in a group helps create a focused, calm environment. Participants benefit from the energy of the group while instructors guide breathing, alignment and posture, ensuring proper form. Check out some yoga asanas for healthy living and how to do them.

4. Tai Chi and meditation

Mind-body such as Tai Chi and meditation can help with focus and relaxation. Practicing with a group keeps participants engaged and creates a calming, unified atmosphere, says Shreedhar. These classes help reduce stress and improve mental clarity, making them ideal for a collective experience. Besides fitness, doing Tai Chi for blood pressure is also useful.

5. Circuit training

Circuit training involves moving through several stations that target different muscle groups, creating a balanced, full-body workout. In a group setting, everyone rotates through the stations together, adding a sense of teamwork and friendly competition. Circuit training is also ideal for those who like variety, as it combines cardio, strength and agility exercises.

6. Barre

Barre consists of low-impact, high-intensity movements designed to strengthen and strengthen muscles while improving flexibility and posture. These classes are centered around the ballet barre, incorporating elements of Pilates and dance. This is a wonderful exercise to do in a group.

What should you pay attention to when doing group exercises?

Although exercising with your friends and family can be an enriching experience, it's important to keep a few things in mind.

• Respect the personal space of all participants. While it's great to motivate each other, make sure you don't cross the line.
• Make sure you follow the instructor's instructions. Remember, you are there for your fitness goals and not just to have fun.
• Communicate with others in the group and let them know your limitations.
• When exercising, you must learn to listen to your body, take a break when necessary, and follow the instructor's guidance and corrections.
• Be encouraging to those around you. This would help create a supportive environment.
• Choose a class that is suitable for your fitness level. Arrive early so you don't miss your warm-up. Inform the instructor of any discomfort or pain.
• Focus on correct form and technique. Hydrate before, during and after training.
• Be careful not to distract others, follow the studio rules and guidelines, for a pleasant workout it is advisable to wear fresh clothes and change socks every day.

Group exercise: common mistakes to avoid

There are a few mistakes people make when training in a group. Make sure you don't miss any warm-up or cool-down exercises. Additionally, make sure you don't ignore your body's limitations or injuries. Overloading or exceeding capacity, and not reporting injuries or discomfort to the instructor is something that should never be done, says Ashok.

Other things to watch out for include talking or distracting others during the exercise, not listening to the instructor's guidance or corrections, and interrupting or disrupting the lesson. The most important point is to never compare your progress with that of others. Instead, focus on competition over personal growth.