It’s a stereotypical scene we’ve probably all seen in a movie or TV series at some point or other. Son gets bullied at school, dad finds out, son and dad meet in the garage to practise some basic boxing techniques.

“This is the jab, this is the cross, step into it, and keep your hands up. Now off you go son, stand up for yourself!” Some of us might even have experienced the ritual first hand from our fathers of a bygone era, who themselves would have been taught the trusty right cross from their own fathers. A touching scene of good old-fashioned father-son bonding, and a nod to sport and physical activity as the natural solution for those needing to “toughen up” or learn how to defend themselves. If only however, it were that simple.

In a society where taboos are falling like rain, one that some of us will be glad to see the back of is the shame that was once associated with talking about bullying. The domain of the mind is no less immune to the effects of ill health than the rest of our unsuspecting anatomy, and bullying left unchecked can be just as damaging to long-term mental health as junk food and inactivity can to physical well-being. The connection between exercise and fighting against bullying run deeper than a well-timed, left-right punch combination.

It’s an old playground mantra some school bullies may have heard, that sticks and stones may break bones but names will never hurt anyone. Unfortunately, however, while tangible incursions on organs and joints do certainly hurt, the intangible assaults on our minds can sometimes pack even more devastating punches, as any victim of bullying will readily attest.

While childhood and adolescence are particularly vulnerable times, bullies come in all shapes, sizes and genders, and can strike anywhere, at any time. Whoever you are and whatever your walk of life, there is no shame in admitting you have had your rights or dignity trampled over by a malicious tormentor.

Some of the immediate and more superficially apparent effects of exercise like losing weight and gaining physical strength will increase physical confidence, but they also boost psychological confidence

With the advent of social media, the playing field has gotten even wider. Those intent on causing psychological damage are essentially spoilt for choice in their attempts to spoil the lives of their unsuspecting victims. It could be you or someone close to you, and the crime scene could be school, cyberspace, the office or even at home. And yes, ‘crime’ scene is no typo.

Psychological abuse is a crime. We now know that children and youths who are bullied suffer from a higher incidence of depression later in life, and it is sad and alarming that they are at higher risk of committing suicide too. While the stories of victims in other age groups might be less prominent, we can only guess what irreparable damage is caused to adults and older adults alike.

Today I appeal to victims of bullying and parents who are concerned about the long-term psychological welfare of their children. While your first line of defence is to embrace the welcome increase in awareness and to start talking about bullying, there are other steps you can take, quite literally.

Physical activity can be a potent weapon in the fight against abuse, and I urge you to read on. Sometimes when all seems lost, the inspiration to fight back can be sparked from the unlikeliest of places, particularly when all other channels of support might appear closed. The road to redemption starts with even the smallest and most tentative of steps, and remember that it could very well save your life.

The most overt damage from bullying strikes at mental health, and can be indirectly tackled by the known psychological benefits of exercise. The benefits of exercise, however, are more potent than this. Instead of reactively patching up the damage, victims of bullying can proactively prevent, rebuild and empower themselves through better holistic fitness.

Some of the immediate and more superficially apparent effects of exercise like losing weight and gaining physical strength will increase physical confidence, but they also boost inner psychological confidence too.

Carving out time in the day to indulge a personal interest can do wonders for one’s sense of self-worth. Exercise is a clear investment of time and effort in bettering oneself, not to mention the immediate meditative value of focusing one’s attention away for trouble and strife, and on a singular healthy and productive task. Over the longer term, exercise can help develop a more driven and assertive character whether it’s performed solo or in group settings.

Taking up a sport or physical activity with a social element to it can also help create a social network of support with like-minded individuals. Playing sports or participating in group fitness sessions can help remind victims about how successful teams operate and how common goals are achieved by working together, each team member playing her or his part, restoring one’s faith in healthy social dynamics and behaviours.

So if you want to make a difference in the fight against bullying, encourage and enroll your child in sport, and you could be contributing to an effective part of the solution.

This can of course happen at any age, so it’s not just about your children. Assertiveness and self-respect are qualities that might need re-learning at any stage of life, and getting more active could be the best way to start.