The importance and benefits of sports and physical exercise in individual well-being is increasingly relevant as anxiety, stress and depression problems increase, by favoring the reduction of appearance of these diseases.
The hectic, intense and dizzying pace of life that today’s society imposes on us, the responsibilities and an environment that constantly loads us with stimuli, can increase the burden and produce saturation of our mind.
Continuous sports practice has been shown to be effective as a means of releasing and relaxing the tension accumulated during the day. While we are running or practicing any sporting activity, our mind escapes, and our body focuses on providing our muscles and organs with the oxygen and energy necessary to carry it out.
Physical exercise forces us in some way to pay attention to the exercises we are practicing, it increases heart rate and breathing. The effects of physical exercise tend to persist, showing their effects immediately after having done it, lasting for several hours, contributing to improving mental well-being and preventing diseases such as hypertension.
Sports practice and physical exercise improve memory and autonomy, and should always be aimed at improving or maintaining physical condition without excesses that could cause injuries.
Likewise, it improves mental functioning, self-control, self-esteem and brings positive physiognomic changes with practice, causing its continued practice and regulating many health benefits.
Improves cardiovascular health: Regular physical exercise can improve heart health and reduce the risk of cardiovascular diseases, such as high blood pressure, coronary heart disease and stroke, reduces feelings of tiredness.
Helps control weight: Regular physical exercise can help control body weight by burning calories and increasing metabolism, improves fitness and endurance, improves insulin resistance.
Improves mental health: Regular physical exercise can improve mood, reduce stress and anxiety, and improve sleep quality, improves self-esteem, self-image, reduces social isolation, tension, reduces the level of depression , relaxes the nerves and increases the sensitivity of the senses and reduces anger, anguish and aggressiveness.
Strengthens bones and muscles: Regular physical exercise can help strengthen bones and muscles, which can reduce the risk of injuries and diseases such as osteoporosis.
Improves flexibility and mobility: Regular physical exercise can improve flexibility and mobility, which can reduce the risk of injury and improve quality of life.
Stress is a normal reaction of the body to challenging or threatening situations, however, when stress becomes chronic, it can have a negative impact on physical and mental health.
To reduce stress, any sports practice is good, and aerobic exercises are recommended, such as walking, running, swimming or cycling. Strength exercises such as weights or yoga, and relaxing exercises such as tai chi, reduce muscle tension and help reduce stress.
Sport is an effective way to reduce stress. When we exercise, the body releases endorphins, which are neurotransmitters that produce a feeling of well-being, helping to reduce muscle tension, anxiety and depression.
When we face a stressful situation, our body releases a series of hormones, such as adrenaline and cortisol, that prepare the body for action. This response, known as the fight or flight response, helps us respond to the stressful situation effectively, but when stress becomes chronic, it can have a negative impact on physical and mental health.
Stress can occur due to adverse life situations, such as a divorce, the loss of a loved one, the loss of a job, due to overwork, complicated work relationships, or due to health, financial or personal relationship problems. difficult.
Therefore, it is important to include physical exercise as part of our daily routine. Exercise can also help improve sleep, which is another important factor in reducing stress, lack of sleep or anxiety. Insufficient sleep can worsen symptoms of stress, such as irritability, difficulty concentrating, and increased risk of illness.
The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Children and adolescents should do at least 60 minutes of moderate or vigorous physical activity per day. However, if you have any medical condition, it is advisable to consult with a doctor before starting an exercise program, so that he or she can guide you on the most recommended sports practice for you.
The beginning of a program of sports activities should be carried out in a staggered manner, starting the practice with short and not very intense sessions, which may increase in time and intensity, as our muscles become toned and our body , acquiring strength, agility and elasticity.
In people who are depressed, with a low state of confidence, or who are going through a difficult time in their lives, they must make an effort and find motivation to start practicing sports, since this isolates the person from their problems while doing the exercises. exercises. Likewise, practicing sports in a group or in company strengthens social relationships and encourages confidence, and increases general mood.
There are many people who, once they have become accustomed to a sports routine in their lives, notice the lack of exercise during the day in which they have not been able to do it. Nowadays a wide variety of people can be said to be addicted to sports. The sensations they receive, during and after sports practice, take them to a point of concentration, relaxation and well-being, similar to meditation sessions, due to the state of mental peace in which they find themselves afterwards.
People who do a daily sports session before starting their work day are awake, have an easy time concentrating on tasks and are mentally agile. People who, on the other hand, do their sports activities in the afternoon or at night, tend to rest better and make better use of their sleeping hours.
