Rolling with the punches to improve your health

Boxing is a combat sport that builds physical strength and cultivates positive mental health benefits.  

This combination of positive mental and physical growth can especially help college students, who experience more stress than the average person.  

Amanda Winterton, an instructor for the Kinesiology and Health Science Department at Utah State University, said boxing classes help students release stress and tension, build their self-esteem and improve their mental health and mood.  

“I think, specifically to boxing, you’re able to get those aggressions out. If you’re stressed, or if you’re angry about something — if you’re upset about something — it gives you an outlet,” Winterton said.  

She said boxing is a safe, effective and healthy form of exercise that doubles as a way for students to release tension and anger, and reset the cortisol levels in their body. 

This reset of cortisol levels can even help boxers sleep better at night.  

“We all know better sleep equals better recovery and mood through the next day, so you’re not tired, and get more homework done. You can focus better, you stay awake during class,” Winterton said.  

Winterton said this sleep improvement benefit of boxing should not be overlooked.  

Rob Hunt, the owner of Top Defense and Fitness Gym (TDF) in Logan, said, “Anytime you’re doing any kind of physical exercise, you’ve got endorphins that are going to rise. You’re going to sleep better, you’re going to feel better, you’re going to have more of a positive attitude, you’re going to smile more.” 

Emi Stahl, 17-year-old combat athlete at TDF Gym, agreed and said she has felt much happier since she started boxing a year and a half ago.  

Stahl said boxing has been an avenue for her to let out her emotions and negativity without needing to talk to someone.  

“I feel like I know just how strong I am now,” Stahl said.  

She also mentioned the confidence boxing has given her as a woman who competes.   

“I feel so powerful walking in here and knowing that I’m the minority here, and not a lot of people — not a lot of women are willing to do this,” Stahl said.   

Since she started boxing, Stahl said she feels more resilient, happier and motivated.  

“The people we have in here, they’re confident, they’re calm, they’re cool, they’re collected. They know who they are. Some of them come in here a little bit scared to begin with, a little bit intimidated, and next thing you know, their whole countenance changes,” Hunt said.   

Hunt also said there’s not just one type of person who comes into their gym. He said they see  

people who are in shape, out of shape, male, female, old or young. 

He said anyone and everyone is welcome to learn and participate at their gym.   

“It’s fun watching the transition of people coming in here that are somewhat awkward, and then all of a sudden, they’re confident, and they’re happy, they have fun,” Hunt said.  

Other than technique, Hunt said they also want to give their students confidence by teaching them to keep their heads held high, smile and box for the right reasons.  

“Just because you know how to fight doesn’t mean you have to be mean or rude, or nasty,” Hunt said.   

Tanner Spilman, one of the boxing coaches at TDF Gym, said boxing is an important skill for everyone to know, especially college students.   

“A lot of people look for a release in some sort of way, to release whatever their emotions are, and they come in, and after a round or after a class, they feel better. They lighten up, they ease up, they start to laugh, they start to smile, you can see them enjoying it,” Spilman said.  

He said he sees this happen to their students regardless of their age, gender or race.  

Winterton recommended students who want to get into boxing should first learn from someone who knows what they are doing, so they can help them get the right technique down. She suggested they take a class from USU, or find a local gym that specializes in boxing.  

USU offers an aerobic kickboxing class, PE 1030. 

TDF Gym offers a variety of different classes and programs anyone can join.  

Spilman encouraged USU students to come to their gym, and try out classes if they’re interested.  

Hunt said the best way for USU students to join their gym is to check out their schedule on the website, or head straight into the gym.  

They offer a free 10-day trial to first-timers, where anyone can take up to three classes per day. Hunt said they do this so people can truly discover what kind of training class suits them the best.   

After the free 10-day trial, Hunt said monthly memberships for university students are $65, which grants them access to an unlimited number of classes. 

-Kate.Stewart@usu.edu

Featured photo by Jacee Caldwell

Editor’s note: This article was updated on on Dec. 2 to correct which department Amanda Winterton is an instructor for.