A long working day, besides a lot of stress. The back hurts from sitting for a long time in front of the computer and at many meetings. Such days for most end with sitting on the sofa in front of the TV. Instead, only a few manage to gather their strength and go for sports.
According to the data of the World Health Organization (WHO), the glaring lack of movement in everyday life is a problem, first of all, of the population of developed industrialized countries. People in them sit too long in front of the computer, ride to work too rarely by bicycle, and after work, they prefer to spend time on the sofa or in restaurants instead of lifting dumbbells or going for a run.
Many of those who try to start playing sports notice that after training, their awareness of their own strength and ability to achieve a particular goal increases. These thoughts are carried over to the time after training. "There are various explanations for why sport has a positive effect and well-being," says Frank Euteneuer, professor of clinical psychology and psychotherapy at the Berlin Medical School.
One of them, according to him, is the so-called distraction hypothesis. "Sport distracts us from things that put pressure on us," says the psychologist. And indeed, many hobby athletes confirm: during training, the goal of "surviving" this or that exercise overshadows all other thoughts.
"A lot happens at the biochemical level as well. Most likely, certain molecules, so-called neurotrophins and endorphins, are released in the body (during sports. - Ed.), which can improve our well-being," Oitenoyer explains. There is also an assumption that sports affect our immune system in this way, which also has a positive effect on mood.
Just how breakthrough the impact of regular exercise can be, Oitenoyer demonstrated in his research published last year. According to his results, the most commonly used cognitive behavioral therapy in patients with depressive disorders is best helped in combination with sports activities.
Everyone has their own sport
So everything points to the fact that more movement, more sports is good. But there is one but: in order for the positive effect of training on our psyche to manifest itself, it must be the right kind of sport. For one swim - great joy. But for someone who hates water, it's torture. So what - running, cycling, boxing or strength training with weights?
"Do the sport that makes you feel good and that you enjoy," advises sports psychologist Jens Kleinert, a professor at the University of Sports in Cologne. "Nobody should force themselves to do sports just because it's good for their physical health. It should be just as good for their mental health," he says.
It sounds trite, but many people do not pay attention to it in everyday life. Those who do not like to run, but force themselves to do it because they want to be healthier, slimmer and more beautiful, are not doing anything good for their body.
"Intrinsic motivation in the case of sports plays a very important role," says Kleinert. "This means that the focus of my attention should be on the activity itself, the sport itself." That is, the goal is not to look better and be healthier, he explains.
Only then, according to the expert, can one expect a real positive effect of training on the psyche. And this, they say, is not only because physical activity creates a much-needed balance next to eternal sitting in the office. "Sports are rest. This is only because it compensates for the lack of movement in everyday life. In a particularly stressful and nervous time, we calm down and find harmony with ourselves when we do the right sports," says Kleinert.
In addition, finding a sport that really brings pleasure and integrating it into your daily life for a long time is also a reliable reinsurance against suddenly collapsing on the couch after work.