A long workday, coupled with a lot of stress. Your back hurts from sitting in front of the computer for too long and from numerous meetings. For most people, such days end with sitting on the couch in front of the TV. On the contrary, only a few manage to gather the strength and go to exercise.
According to data from the World Health Organization (WHO), a glaring lack of physical activity in daily life is primarily a problem for the population of developed industrial countries. People in these countries spend too much time sitting in front of a computer, rarely commute to work by bicycle, and prefer to spend their time on the couch or in restaurants after work, instead of lifting weights or going for a run.
At the same time, there is plenty of information about what activities are worth doing. WHO recommends that adults aged 18 to 64 engage in at least 150 minutes of endurance training per week. This exercise regimen is called moderate. Regular physical activity helps prevent cardiovascular diseases, strokes, diabetes, and obesity. But the benefits do not end there. Many studies show that exercise is also essential for mental health. Just as exercise strengthens muscles, it also strengthens our psyche.
Move!
Many people who start exercising notice how their awareness of their own strength and ability to achieve goals increases after workouts. These thoughts carry over into the time after training. "There are various explanations for why sports have a positive impact on well-being," says Frank Euteneuer, Professor of Clinical Psychology and Psychotherapy at the Berlin Medical School
One of them, he says, is the so-called distraction hypothesis. "Sport distracts us from things that press on us," says the psychologist. Indeed, many hobby athletes confirm that during workouts, the goal of "surviving" a particular exercise overshadows all other thoughts.
"A lot also happens on a biochemical level. Most likely, certain molecules, such as neurotrophins and endorphins, are released during exercise, which can improve our well-being," explains Euteneuer. There is also a suggestion that sport affects our immune system in a way that positively impacts our mood.
The groundbreaking potential of regular exercise is demonstrated by Euteneuer's study, published last year. According to its results, patients with depressive disorders benefit most from cognitive-behavioral therapy when it is combined with physical exercise.
Everyone Has Their Own Sport
So everything points to the fact that more movement, more sports is good. But there's one caveat: for the positive impact of exercise on our psyche to manifest, it must be the right kind of sport. Swimming is a great joy for one person. But for someone who hates water, it's torture. So what should you do—run, ride a bike, box, or do strength training with weights?
"Engage in the sport that makes you feel good and that you enjoy," advises sports psychologist Jens Kleinert, professor at the German Sport University Cologne. "No one should force themselves to do a sport just because it's good for physical health. It should equally be good for mental health," he says.
This may sound banal, but many overlook it in their daily lives. If you don't like running but force yourself to do it because you want to be healthier, slimmer, and more attractive, you're not doing anything good for your body.
"Intrinsic motivation plays a very significant role in sports," says Kleinert. "This means that the focus should be on the activity itself, the sport." That is, not the goal of looking better and being healthier, he explains.
Only then, according to the expert, can the true positive effect of exercise on the psyche be expected. And this is not only because physical activity provides a much-needed balance to the constant sitting in the office. "Sport is a form of relaxation. It's not just because it compensates for the lack of movement in everyday life. In particularly stressful and nervous times, we calm down and find harmony with ourselves when we engage in the right sport," says Kleinert
Moreover, finding a sport that truly brings pleasure and integrating it into daily life for the long term is also a reliable safeguard against falling back onto the couch after work.