Depending on the type of sport that is practiced, the frequency, intensity and personality of the athlete , we find some or other effects on people. For this reason, it is always advisable that when someone considers doing a physical activity, of whatever type, they consult a professional who can advise them on the most appropriate type of exercise according to their characteristics and objectives.
In addition, sometimes you exercise without controlling the frequency and intensity. This can lead to injuries or excessive fatigue that can ultimately lead to cessation of activity. Studies have shown so far that we obtain benefits as long as we carry out a constant physical activity, that is, practicing it about three times a week and with a minimum duration of thirty minutes. It has also been observed that when we stop practicing this activity, the benefits, or at least some, disappear, so it is important to establish sport as a habit in our daily routine.
These are the benefits of regular physical exercise:
1. Reduction of symptoms of depression and anxiety
The reduction of anxiety has been observed both with the practice of anaerobic and aerobic exercise, although it is true that the effect is greater with aerobic exercise practiced for 20-60 minutes with a frequency of between 3 and 5 days a week. This effect is caused by the release of B-endorphins , which act directly on the brain, producing a feeling of well-being and relaxation.
2. Analgesia or increased pain threshold
This effect is also caused by the release of B-endorphins, which inhibit the nerve fibers that transmit pain, which is why this hormone has been called the hormone of happiness or “natural analgesic” .
3. Release of dopamine, serotonin and norepinephrine
These molecules are involved in the regulation of emotions, so constant physical exercise can help prevent and alleviate symptoms of anxiety and depression. The regular practice of exercise is an element that is used in psychotherapy.
4. Improved self-esteem
Consistent exercise increases self-esteem, helps to have a more positive self-image and improves quality of life. Doing physical exercise, curiously, makes us tire less. We also tone our muscles, lose fat and, consequently, we are in better shape, which will have a direct impact on a better assessment of ourselves.
5. Less neuronal degeneration
It has been found that some cognitive abilities in older people were better in those who practiced some type of activity than in those who did not. This means that exercising helps prevent neurodegenerative diseases such as Alzheimer’s.
6. Improved school performance
As with adults, the cognitive processes in children who play sports on a regular basis are better than those of more sedentary children. The cognitive abilities that have been favored are working memory, attention and inhibitory control. An improvement in the child’s synchronization is positively related to improved academic performance, especially in mathematics and reading . These benefits are related to increased blood flow to the brain, better assimilation of nutrients, and greater activation.
7. Improved cognitive and sensory function of the brain
This happens thanks to the fact that exercise improves the secretion of the brain neurotrophic factor , neurotrophin related to the nerve growth factor that is located in areas such as the hippocampus and the cortex. The brain neurotrophic factor improves the survival of neurons and one of the benefited areas is the frontal lobe, responsible for complex cognitive processes or executive functions, such as attention, working memory or behavioral control.
8. Promoting socialization
The practice of some sports, especially team sports, facilitates the understanding and assimilation of rules such as acceptance of the rules, respect for others, responsibility and companionship. In addition, it contributes to the decrease in aggressiveness, teamwork, group cohesion, concern for others and empathy. At the individual level, it favors self-discipline, self-knowledge, perseverance and tolerance for frustration.
Beatriz Ballesteros Juarranz is a member of Saluspot and a psychologist at BJ Psicólogos.
