Which sports activities are the best means of relieving stress?


If you feel overwhelmed by daily work, you may be tempted to lie down on the couch and relax.

But in fact, experts agree that exercise is the key to relieving stress. Those who train regularly, reduce their stress levels, improve their mood and improve their mental health.

In this article we answer the most common questions about stress and list the best sports for calming the body and mind.

Where does stress come from?

Stress at work, in the family or in your free time – there are many reasons why the body and mind react to stress. Because everyone is different, how stressors (things that cause tension or tension) are perceived varies. Therefore, some situations may be a threat to some people, while others consider them eustress (positive stress) which pushes them to a higher level of productivity. See what’s going on in the brain.

In the prefrontal cortex …

… The information we receive is sorted, evaluated and processed. When the brain is faced with too much information, it is unable to process it. This leads to a feeling of overload and symptoms of stress, in the long term, negative impact on our health.

When stress occurs frequently or constantly, but the body is unable to control it, it feels like something negative. Stress hormones such as adrenaline, noradrenaline and cortisol are released, which make the body more efficient for a short time. It is preparing for battle or escape (just as our ancestors had to flee from wild animals). We want to survive, and that means running away in dangerous situations.

Why can you relieve stress with exercise?

The age-old physical reaction – running – still helps our bodies and minds regain balance in today’s world.(12)

Exercise and sports …

… are controlled by the motor cortex in our brain. When as we move, this area is strengthened and requires a large part of the resources available to the whole brain. The result is that the prefrontal cortex, which controls our emotional response to stress, lacks resources – it simply cannot sustain a state of stress. The level of his activity decreases and the level of stress decreases.

What should you keep in mind when exercising to relieve stress?

Exercise is a great way to reduce stress because when you move, your body produces endorphins that boost your mood.

It is essential that…

avoid pushing yourself too hard or trying to reach a new level of performance when you are stressed. This can be detrimental to your health and even increase it cortisol levels and therefore stress.

Keep your workouts shorter and stick to recovery or swimming runs. Low-intensity exercise effectively lowers cortisol levels.(3) Look for a sport that is fun for you and makes you feel good. Remember: don’t forget to reduce it significantly on days when your schedule is full.

Stretching as an exercise against stress

What are the best activities to reduce stress?

There are many ways to relieve stress with sports:

  1. Running:
    Many experts recommend run because this is one of the first skills we learn. The important thing here is to stay in the aerobic range (your breathing speeds up, but you are not out of breath) to avoid putting too much strain on your body.
  2. Go:
    In addition to endurance sports, regular short walks can help reduce stress hormones.
  3. yoga:
    yoga is another effective way to clear your head. By concentrating on your breathing, you enter a meditative state.
  4. Team sports:
    If you spend a lot of time alone, at work or in your free time, team sports like football are a great way to relieve stress. Do not underestimate the support that a social network can provide. In the team, you work together, which builds self-confidence and can reduce stress.
  5. Self-defense:
    Self-defense gives you an increased awareness of your body, which helps your balance and improves coordination. You will also be more confidentlow well-being can contribute to your stress level.
  6. climbing:
    Sports you do outside in the fresh air like climbing to give you a greater sense of freedom. You learn to focus on the most important things and not be distracted.

Summary

If you want to reduce stress through sports, it is important to have a positive relationship with activity you choose. In other words, you should enjoy the sport and not overdo it. A short workout that is not too strenuous helps you feel good and regain a sense of control.

There are no benefits to choosing a sport or training plan that just creates more stress because you are too competitive or push too hard. The key is to find out how much exercise you need to relax. Your friend can run 10 km to stress relief but that doesn’t mean your body needs it.

Does stress reach you? Sport can help! Try adidas running and training apps and make your workouts more fun.

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