Exercise is beneficial for your health, but engaging in group exercises can offer some added advantages.
Do you prefer solitary gym sessions, solo runs, or solitary hikes?
Alternatively, do you thrive in lively group fitness classes where participants synchronize their breathing, movements, and toning?
Regardless of your exercise preferences, maintaining physical activity is undeniably beneficial. This is especially true since many Americans don’t meet the recommended exercise guidelines.
However, research suggests that if you typically exercise alone, you may be missing out on certain health benefits that group workouts can provide.
Group vs. Solo Workouts
Exercise is already known to have numerous mental health benefits, such as enhancing sleep, mood, sex drive, energy levels, and mental alertness.
In a recent study, researchers investigated whether group exercise could be particularly advantageous for high-stress individuals, such as medical students.
For this study, 69 medical students were divided into three exercise groups:
Group Exercisers: They participated in a 30-minute group core strengthening and functional fitness training program at least once a week, with the option for additional exercise.
Solo Exercisers: These individuals worked out independently or with up to two partners at least twice a week.
Control Group: Students in this group did minimal exercise, mainly walking or biking to reach their destinations.
The researchers assessed the students’ perceived stress levels and quality of life (including mental, physical, and emotional aspects) at the beginning of the study and every four weeks.
At the outset, all students had similar baseline measures of mental health.
After 12 weeks, the group exercisers experienced improvements in all three facets of quality of life, along with reduced stress levels.
In contrast, solo exercisers only showed improvements in mental quality of life, despite dedicating about an hour more to exercise each week compared to the group exercisers.
The control group didn’t experience significant changes in stress levels or quality of life over the study period.
It’s important to note that this study has certain limitations, including its small sample size and the exclusive inclusion of medical students. Additionally, students were allowed to choose their exercise groups, which could introduce physical or personality differences that might influence the results.
As a result, the findings should be interpreted with caution. Nevertheless, this research suggests the potential benefits of group workouts.
The study was published in the November issue of The Journal of the American Osteopathic Association.
Exercising in Harmony
Other studies have explored the effects of group exercise, specifically synchronized workouts, on social bonding, pain tolerance, and athletic performance.
For instance, a 2013 study published in the International Journal of Sport and Exercise Psychology had participants engage in a 45-minute workout using rowing machines.
After the session, those who rowed in groups and synchronized their movements exhibited a higher pain tolerance compared to solo rowers. This increase in pain tolerance seemed to be linked to a greater release of endorphins, the “feel good” hormones, which occurred as people synchronized their movements during exercise.
This coordinated movement, known as behavioral synchrony, isn’t limited to rowing; it can also occur during various group activities such as play, religious rituals, and dance.
Additionally, synchrony might enhance performance, especially among individuals who already have strong social connections within the group. In a 2015 study published in PLoS ONE, researchers observed that rugby players who synchronized their movements during warm-up exercises performed better on a subsequent endurance test.
These rugby players were part of a closely-knit team, and the synchronized movements during warm-up appeared to reinforce their existing social bonds. As a result, the athletes seemed to perceive pain and fatigue differently, allowing them to push harder and achieve better performance.
So, when you find yourself surrounded by fellow cyclists pedaling in harmony to rhythmic beats or engaging in CXWORX with synchronized precision, you may be harnessing the power of synchrony.
However, it’s important to note that not all group exercises or situations offer the same benefits.
Variability in Group Classes
Paul Estabrooks, PhD, a behavioral health professor at the University of Nebraska Medical Center, has found that the “exercise context” plays a crucial role in determining the impact of exercise on various aspects of life, including quality of life, social interactions, physical benefits, and adherence to workouts.
In a 2006 review published in Sport and Exercise Psychology Review, Estabrooks and his team examined 44 previous studies comparing the benefits of different exercise contexts. These contexts encompassed home workouts, either alone or under the guidance of a health professional, standard exercise classes, and “true group” classes that employed specific techniques to foster social bonds among participants.
The results indicated that “true group” classes yielded the most significant benefits. Standard exercise classes, lacking the additional emphasis on bonding, were akin to at-home workouts with guidance. Independent home workouts ranked last in terms of benefits.
In general, the greater the level of contact or social support during exercise, whether from researchers, health professionals, or fellow participants, the more substantial the benefits.
Estabrooks emphasized to Healthline that “group-based fitness classes are typically only more effective when they use group dynamics strategies.” This includes establishing group goals, sharing feedback, encouraging interaction among class members, integrating friendly competition, and incorporating activities that promote a sense of belonging or distinctiveness.
However, it’s worth noting that not every exercise class incorporates these elements. As Estabrooks pointed out, “This usually isn’t the case in most group-based fitness classes, where folks show up, follow an instructor, don’t talk much to one another, and then leave.”
While group fitness classes may offer added advantages, not everyone gravitates towards activities like spin classes, body sculpting, or power yoga.
Research has shown that extraverts are more inclined to prefer group-based and high-intensity physical activities, whereas introverts tend to have other preferences.
For example, I am an introvert who teaches group yoga classes but rarely participates in them myself. My personal yoga practice is about solitude and introspection, aligning with the typical introvert’s perspective.
However, for others, yoga may revolve more around community and the social connections it fosters.
Ultimately, the key is to stay physically active, as it is far better than a sedentary lifestyle. Whether it involves immersing yourself in a dynamic fitness class or embarking on solo wilderness backpacking adventures, find a physical activity that resonates with you and stick with it.