When we were kids, my father gave me and my two brothers a somewhat unusual gift: boxing gloves. He reasoned that this equipment would help us appreciate the sport he loved and, more importantly, provide a workout while teaching us how to defend ourselves.

“Put up your dukes!” became a rallying cry in our home. Dad may have been on to something. In the twenty-first century, boxing has gone from a sport only dedicated pugilists practiced in dark, sweat-filled gyms to a popular way for anyone to improve their overall well-being, if not get buff. Discover all that this ancient activity can do to help make people of every age, from teens to older adults, a bit healthier.

A brief history of boxing

Boxing is not a new phenomenon—it actually dates back thousands of years, albeit originally as more of a primitive “fight to the death” spectacle. After a long hiatus, it was resurrected in Europe in the 1500s as a way to handle disputes among the upper class. By the eighteenth century, it started to be seen as a discipline that could be codified with rules and was taught analytically in newfound boxing schools, much like physics in standard ones. Thus, the “sweet science” was born.

Physical benefits

Unsurprisingly, most people try their hand at boxing because they want to improve their physical health—and the activity certainly doesn’t disappoint. Here are some of the areas in which it has the most impact.

Strength
Boxing is well-known for being a whole-body workout for muscles, perhaps more than any other type of exercise, and is especially beneficial for strengthening the core, arms, and shoulders.

Weight loss
It’s a high-intensity form of aerobic and resistance training, meaning that while you’re increasing your muscle mass, you’re also burning ample calories. For perspective, it’s thought to be significantly better than brisk walking for losing weight.

Heart health
Considering the first two positives listed, it’s logical that boxing can improve your cardiovascular health as well, including lowering blood pressure and reducing the risk of heart disease.

Dexterity
Improved agility can take many forms. Partaking in boxing’s bursts of punching and quick shifting, for instance, can enhance hand-eye coordination, and you can achieve better balance thanks to the postures and stances needed to perform the moves. In fact, boxing has proven to be helpful for two groups who often struggle with steadiness: those with Parkinson’s disease and older adults.

Mental benefits

People don’t always work out just to get in shape; they also seek a healthy means to clear their heads. Boxing is no different in this respect, delivering a host of ways to help you mentally. For example, in noncontact form, it has been shown to reduce stress as well as decrease symptoms of depression, anxiety, and PTSD, among other struggles. In addition, when you box, your confidence can slowly build as a result of getting in better shape, developing new skills, and learning an effective form of self-defense.

Finally, boxing is uniquely qualified to teach life lessons, not only about the value of discipline and hard work but also about the importance of getting knocked down and bouncing back up—literally if you’re in the ring with an opponent and symbolically if you’re trying to better yourself.

Training versus fitness

Before you begin, you’ll need to determine what you want to get out of the exercise. You can certainly set your sights on going mano a mano with in-ring boxing matches, though you should do so only after spending time with a certified trainer. But most people instead opt to do boxing workouts, also called fitness boxing. Many avenues are available to complete them, depending on your lifestyle and preference. Does being around others inspire you? Hitting the gym or taking dedicated classes would work well for you. Or you can easily get involved in the sport from the comfort of your home since minimal space is required—in theory, all you need to purchase is a boxing bag and gloves. You can then train through an app like Peloton’s; even the Nintendo Switch offers boxing in its fitness catalog.

The sweet science has come a long way from when fans would passively sit back and watch boxing legends like Sonny Liston and Muhammad Ali compete. In the twenty-first century, it has become a popular, invigorating activity that helps people be more active, get stronger, and improve their mental and physical well-being. So consider lacing up the gloves to see what health benefits await.