Physical activity & give your mind a break and get moving!

This is not about learning how to get the perfect body or dealing with problems you may have with the way your body looks. It’s normal for young people that they want to fit in by looking like certain ideal and not sticking out, but mental health is about prioritizing your wellbeing instead of pushing yourself to look like a filter.
Maybe you are already very active, maybe you’re a couch potato – no matter the level you’re starting from, we have some information and tips for you here.
Here you will find answers to the following questions:
  • Why is physical activity so important?
  • Benefits of staying active on your mental health
  • How to get moving

You want to learn more about physical activity?

If you want to learn about this topic more interactively and plan your athletic goals successfully check out our eSano module "Give your mind a break – and get moving!"
eSano Training

Why is physical activity so important?

Besides the obvious positive effects on your body like healthy weight and proper function being active and keeping your body healthy can do a lot for your mental health as well. For some situations it may even be more effective to work your body than wrack your brain (for example if thinking about the problem doesn’t solve it but is making it seem worse).
According to official health organizations young people don’t exercise enough: 80% of kids and teens don’t get the recommended daily 60 minutes of moderate sports.

What’s also true is that the average population is not exercising enough – young people are actually more active! So, why is everyone so concerned? In many ways it’s easier to become active at a younger age (no full-time job, young body, lots of sports offers for teens) which gives you a health advantage later in life. Adolescence is a critical time period when many people lose the healthy movement they had as kids.

If you are interested in the general working together of mind and body and an overview on how to use that to improve your mental health, please go to mind & body.

Benefits of physical activity on your overall & mental health

This is what happens when you do sports:

In short, physical activity is like positive stress for the body which over time can make your body and mind more resilient. Of course, it’s straining, that’s why it is important to not overdo it – listening to your body and decide what’s good for you right now is an important part of healthy exercising.  

Other positive side effects:

  • Power-level assessment: You get a quick assessment of today’s power-level and general wellbeing and can adjust your workload accordingly (“Maybe I will not go out tonight”).

  • Team sports: You get in contact with other people easily and learn important social skills like collaborating or competing in a good manner.

Did you know: Participating in team sports reduces the risk of substance abuse and other dangerous behaviours in youth.

Sports can be used as an effective strategy to reduce stress or regulate your emotions. Thus, staying fit and active also reduces your risk of mental problems associated with stress like anxiety or depression.

Now let’s focus on how to get or stay active.

How to get moving

There are many different reasons why people do sports and often (mental) health is not even something they think about. Sometimes it’s mandatory (school), sometimes you want to be part of the group (all your friends meeting up and play soccer) or you just want to lose a little weight.

Joining a team or sports group can help you on many levels – it gives you a routine, offers natural rewards (having fun with your friends) and will motivate you even if you’re not feeling it.

Why don’t you have a look what’s out there? You don’t have to stay if you decide you don’t like it after all.

Sport psychologists give some tips that you can follow:

  • Get moving ≠ doing advanced workouts! Get more movement into your everyday life, e.g. by taking the stairs instead of the lift, cycling to school or to your friends or going for a walk while talking to your friends on the phone.

  • Find something that really motivates you until you have a routine that you can build on (work with little rewards if needed or connect the workout with something pleasant like a healthy smoothie or watching an episode of your favorite series afterwards)

  • Find other people to do sports together so you can motivate each other.

  • Set realistic goals: Don’t start with exercising 5 times a week, start with 1-2 times! You’ll be more motivated that way. You can still level up, if you have found a routine.