The role of sport in stress management

Stress is a part of our daily lives and affects everyone. We often encounter it during oral exams, important exams, or when we have too many family and professional responsibilities. The effects are quickly observable and can have harmful consequences for our health and well-being. It is important to learn how to manage our stress, for our overall quality of life. Sports practice helps manage stress on a daily basis.

What is stress?

Stress is a physical and physiological response of the body to external situations , considered as a threat . It is a natural reaction of the body , when faced with stressful factors. The body releases a certain amount of energy to combat a stressful situation. This energy results in the release of hormones that prepare the body for action: cortisol and adrenaline .
Physical and mental symptoms of stress vary from person to person.

In terms of physical symptoms, we find an acceleration of the heart rate, muscular tension, faster breathing, heavy sweating, and digestive problems , including a stomach ache.

Mental symptoms include anxiety, irritability, difficulty concentrating, and insomnia.

Stress can be caused by many external factors. It is often linked to professional factors such as pressure, relationships with colleagues, or fear of failure. It can also be linked to family factors such as relationships with family members or family responsibilities as parents. It can also be linked to financial factors such as economic difficulties, debt, or uncertainty. Finally, it can arise from other factors such as a life change or health problems.

These factors contribute to continuous pressure that sensitizes our physical and mental health.
Stress can have significant impacts on health. On the body and mind, stress increases the risk of cardiovascular disease, digestive disorders, anxiety, sleep disturbances, cognitive impairment, and weakens the immune system.

Understanding your stress allows you to put in place strategies to better manage it, particularly through sport .

The effects of sports practice on stress

There are many benefits of sports on stress , first of all sports activities release endorphins . Endorphins, also called “happy hormones”, are neurotransmitters produced by the brain when we do sports exercise. These neurotransmitters reduce the perception of pain and produce a feeling of well-being after a sports session .

Exercising also reduces stress hormones , such as cortisol and adrenaline , produced by the body to react to a stressful situation.

After a workout, the cortisol and adrenaline in the body decrease, which will help to calm the body and mind and give a feeling of well-being and relaxation , which will considerably reduce the symptoms of stress .

Exercise also improves blood circulation . Properly circulating blood allows for better oxygen delivery to muscles and organs, and it also helps eliminate waste products from the muscles more efficiently, reducing muscle pain and fatigue.

People who exercise regularly are happier and less likely to suffer from anxiety or depression. Furthermore, based on studies on exercise and happiness , scientists at Yale and Oxford Universities have concluded that exercise makes you happier than money. 

All these effects allow the body to relax and calm down after a stressful period.

What sports are effective for stress management?

Overall physical activity helps reduce stress, but some sports are more effective than others in this management:

• Aerobic activities like running, swimming, and cycling, which often engage the whole body, release a maximum of endorphins.

• Muscle-strengthening exercises like weightlifting and CrossFit, which, in addition to releasing endorphins, improve self-confidence, which can reduce stress.

• Relaxation sports such as yoga, tai chi and Pilates, which regulate breathing, allow for optimal relaxation.

• Team sports like football, basketball, and volleyball allow for good management of daily stress through team spirit and the support of teammates, which has beneficial effects on mental health.

Integrate sport into your daily routine?

To integrate sport into your daily routine, you must start by organizing yourself well, in order to add it to your schedule. To do this, we have some tips:

• Planning : Write your workouts into your diary regularly to help you maintain a good daily routine. You can also prepare your workout gear the night before to avoid last-minute demotivation—with that, there's no excuse!

• Incorporating exercise into your daily routine : Encourage active travel during your commute, whether by bike or on foot. During your breaks, you can also do some stretching or exercises like squats, planks, etc.

Next, you need to set realistic and achievable goals to avoid any demotivation. For example, before a session, you can clearly define objectives, for example, running 5km, doing the plank for 1 minute. The goal is to progress over time, gradually.

“Alone, we go faster. Together, we go further,” which is why you can join sports groups to exercise together. You can join groups on Facebook , for example, to find training partners, share tips, and stay motivated. There are also apps to track your performance and that of your friends, like Strava .

Finally, to relieve your muscle and joint pain due to sports practice , you can consume a few drops of Hovie joint and muscle pain oil , with turmeric and enriched with 20% CBD , which improves recovery after sports practice and considerably reduces pain after exercise, without risk of habituation or dependence.

With all these tips, you can have and maintain a daily sports routine , even if you have a busy schedule. These exercises help keep the body in shape, but also take care of your mental health and manage stress .