Which sport is best for me?

We all know that staying active and exercising regularly not only improves our physical health, but also our mood and, consequently, our mental health. Physical activity protects us from depression and anxiety, and reduces symptoms when these problems have already appeared. People with mental health issues will also see improvements in their subjective perception of health, motivation, self-control, and autonomy. Why? Not only because of how exercise impacts and modifies our brain, but also because it allows us to enjoy ourselves, socialize, and improve our self-esteem.

The general recommendation for adults is about 150 minutes of moderate physical activity per week (which doesn't exhaust you or make you sweat excessively) or 75 minutes of vigorous physical activity per week (which does involve more effort than usual, makes you sweat, and causes exhaustion). It is recommended to promote healthy activity and lifestyle habits from childhood, with the recommended weekly physical activity times for children and adolescents being somewhat higher.

But knowing the benefits of physical activity isn't always enough to motivate us to exercise. In fact, most of the time it isn't. People with mental health problems often face additional challenges that make it difficult to maintain physical activity, such as negative past experiences, misconceptions about what exercise and staying active entail, frustration (from not achieving the expected results or not as quickly as they would like), tiredness, fatigue, and drowsiness, sometimes caused by the medications themselves.

So, what can motivate us to start doing physical activity and maintain it over time?

1. Do the activity in company. Exercising with other people who share the same goal will help us be consistent and make us feel better.
2. Be prepared. Wearing appropriate clothing for the activity (lightweight and breathable) and drinking water regularly will help us avoid dehydration and an increase in body temperature.
3. Start slowly. To avoid injuries, it's important to gradually increase the duration and intensity of your workout until you reach your goal. You'll get better and longer-lasting results.
4. Outdoors . Many people find it helpful to stay active if it's done outdoors, also taking advantage of the therapeutic benefits that nature itself offers.
5. Choose an activity you enjoy. Sometimes we mistakenly think that physical activity means going to the gym six days a week to work out on a stationary bike, a rowing machine, or lifting weights. Undoubtedly, this type of activity can be very demotivating for many people, or even inadvisable for others. Each of us must find the activity that appeals to us most, the one that best helps us achieve our goals and matches our abilities, and the one that is easiest for us to maintain over time.

Suggested activities to improve physical and mental health

Exercises from a chair

While seated, we can work our neck, limbs, fingers, wrists and ankles, and even our torso without harming our physical health, especially when we have mobility problems or are of advanced age.

Walking and running

Walking improves our memory and mood, as well as our resilience, and helps reduce stress. Depending on our fitness level, we can also increase the intensity of the activity and run.

Nordic walking

This activity incorporates the use of walking poles to provide support and stability. In addition to its numerous physical benefits, it also helps alleviate symptoms of depression and anxiety, and can be enjoyed individually or in a group.

Physical exercise as an ally in combating depression

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Dance

Like walking, dancing helps reduce anxiety and depression, elevates mood, decreases stress, and improves memory. It's an activity we can do alone at home, but if we dance with others, we'll see how it also strengthens our relationships and improves our confidence and self-esteem.

Yoga

Regular yoga practice can reduce stress and improve sleep, concentration, and mood. It is often recommended for people with depression.

Water activities: aquagym and swimming

Aquatic activities promote the secretion of endorphins, which promote calmness, improve mood, and reduce stress.

Aquagym is also a low-impact activity that doesn't require swimming skills (it's done standing up in the water) and carries almost no risk of injury. Aquagym is usually a group activity, so it helps with social interaction and overall well-being. On the other hand, swimming, one of the most physically complete sports, also improves cognitive function and learning.

Petanque

This sport has many benefits for our mental health, as it is a low-intensity activity, so there is little chance of injury. While we think about game strategy, we keep our minds active, attentive, and focused, and it also allows for a high degree of socialization because it is played in teams, in public spaces, and also in clubs and associations.

Soccer

In addition to its benefits in reducing stress and improving mood, playing soccer also enhances our frustration tolerance, resilience, ability to overcome challenges, and adaptability to change. As a team sport, it also improves our socialization skills: we learn rules, values, and attitudes that help us adapt to life in a community.

Basketball

This team sport fosters concentration and selective attention, allowing us to develop our mental agility and make rapid decisions in a constantly changing environment. It also helps us develop our social skills and cultivate values such as teamwork, effort, and camaraderie. Furthermore, the active involvement and participation of all team members is so crucial that it builds self-confidence and trust in others, leading to improved self-esteem.

Tennis

This sport helps us improve our socialization skills without needing to be part of a large team. It also allows us to develop resilience and self-esteem.

There are many more possibilities, as many as there are sports and types of physical activity. It's just a matter of finding what best suits your abilities and preferences.