Boxing is often seen as a sport for younger, more physically fit individuals, but it’s an activity that can benefit seniors as well. While the idea of entering the ring may seem intimidating, there are various ways for older adults to engage in boxing training without the physical contact of traditional sparring. Seniors can participate in group fitness classes designed specifically for them, opt for one-on-one sessions with a coach, or even follow at-home workout routines. These options allow seniors to tailor their boxing experience to their own abilities and preferences, ensuring a safe and enjoyable way to stay active.
In addition to providing a fun and dynamic workout, boxing offers numerous health benefits. It helps improve cardiovascular health, muscle strength, and coordination, while also reducing the risk of falls by enhancing balance and mobility. The training can also be a great way to relieve stress, offering a healthy outlet for pent-up frustration. With dedication and the right approach, boxing can become a valuable tool for seniors looking to stay fit, motivated, and healthy in their golden years.
Senior Boxing Training
Many seniors may be hesitant to take up boxing because they believe it’s a sport for the young and physically fit. However, there are many ways that seniors can hit the nearest gym for training, regardless of their physical ability. Some options include the following.
Group fitness classes
Many gyms and fitness centres offer boxing fitness classes designed specifically for seniors. These classes typically focus on the fitness and coordination aspects of boxing without the physical contact of sparring.
One-on-one training
Seniors can also opt for one-on-one training with a boxing coach, who can design a training programme tailored to their abilities and fitness goals. Even with a sparring partner, it will be essential to wear headgear and a mouthpiece for added safety.
At-home workouts
For seniors who prefer to work out in the comfort of their own home, there are many online boxing workouts and tutorials available. Seniors can purchase a punching bag and gloves and follow along with the workouts at their own pace.
Whichever of these choices you pick, you must undergo a full medical checkup before engaging in the training. The results will help your doctor assess your condition, especially your cardio levels. Take note as well that the impact of a single punch, even with your hands wrapped, can result in hand and wrist injuries, especially boxers fracture.
Staying Motivated in Boxing
While boxing training can be highly beneficial for seniors, it’s essential to stay motivated throughout the process. Below are a few tips to keep seniors motivated.
Set achievable goals
Seniors should set achievable goals for themselves and celebrate their progress along the way. This can help to keep them motivated and committed to their training.
Varied training routine
Varying the training routine can help seniors stay on course. Mixing up the types of workouts, such as shadow boxing, bag work, and footwork drills, can keep the training fresh and exciting, plus work different parts of your body with each session. For example, you can practice jump rope to keep pace with coordination.
Find a partner
Seniors can find a training partner to work out with, which can provide motivation and accountability. Training with a partner may differ from test sessions on the ring, to the person wearing mitts for you to practice hitting.
Reward yourself
Seniors should reward themselves for their hard work and dedication to their training. This could be something as simple as treating themselves to a nice dinner or a new piece of boxing equipment.
Health Benefits of Boxing for Seniors
Boxing training can offer many health benefits for seniors.
Better cardio health
Boxing is a high-intensity sport that can significantly improve cardiovascular health. Regular boxing training can increase heart rate, improve blood flow, and lower blood pressure, even more when testing the reflexes on a speed bag, as these workouts by GloveWorx will show.
Lower risk of dementia
Training in boxing may work in reducing the risk of dementia. Ling Pang, dementia consultant for Bupa Australia, said the frequent exercise on the floor and the emphasis on added concentration increases the blood flow to the brain.
Increased muscle strength and coordination
Boxing involves a wide range of movements that can improve muscle strength and coordination, particularly in the arms, shoulders, and core. In many cases, the training’s emphasis on movement and flexibility enables faster hand-eye coordination in terms of move and countermove.
Improved balance and mobility
Boxing training can improve balance and mobility, reducing the risk of falls and improving overall quality of life for seniors.
Stress relief
Boxing can be an excellent stress-reliever, providing a healthy outlet for pent-up frustration and tension. How many people can say whatever stresses they had elsewhere were safely unloaded on a punching bag?
Wayne Hall: A Boxing Inspiration for Seniors
If you have gone this far reading our article and you are still on the fence that boxing will be a way to keep in shape, let Dungowan, NSW native Wayne Hall tell you.
Hall, 73, has been in the ring for over five decades, first taking up the sport when he was ten years old. He has built up on that interest with a Queensland state title, a Golden Gloves title, and seven Australian Masters championships, the latest of which he landed in October 2023. Hall is still in tip top condition until today and according to his wife, still has a few more years to go.
Conclusion
Boxing training can be an excellent way for seniors in Australia to stay fit and healthy in their golden years. Given a structured training programme and careful monitoring of your health, there’s a chance an Aussie senior will add boxing to their to-do list for the day. With dedication and commitment, seniors can enjoy the many benefits of boxing training.
The A.S.A.G. Reverse Mortgage
An A.S.A.G. reverse mortgage can be a critical asset to funding your boxing regimen. For instance, the funding may cover initial expenses such as medical checkups and basic equipment such as gloves and wraps. A Home Improvement package can help fund to renovate a part of your house as a boxing gym, with essential equipment like speed and reflex bags. Some Australian gym equipment makers also offer metal “trees” that contain the various bags used in boxing training.
Please call A.S.A.G. at 1300 002 724 or email to info@asagfirst.com.au for additional concerns on your boxing finances.
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DISCLAIMER: This article is for informational purposes only and does not constitute official advice. A.S.A.G. is not affiliated with any mentioned brands or companies.