Sport helps against stress

Movement to reduce stress - that is instinctively present in us. Stress triggers a physical reaction that gets us moving and can thus help us survive. In today's world, however, we often stay still after a stressful situation: on the couch, in the office chair or in the car.

What happens during stress?

Stress is not just "anger in the gut", but the reaction to a threatening situation. An inheritance from our ancestors. The body wants to save itself and builds up energy to be able to flee quickly. In the past it was the sabre-toothed tiger, today it is the unpleasant boss.

Under stress, the metabolic processes are slowed down. This can lead to a state of shock, the "startle second". After the calm comes the storm: the body revs all activities up to full speed. The heart races, blood pressure rises and the muscles are supplied with a lot of blood. Then you are ready for the liberating action: flight. Once the danger has passed, the body calms down again. It is followed by a feeling of exhaustion, and the energy reserves need replenishing.

No time for stress in everyday life

Hardly any modern person can react to stress appropriately. Our quality of life suffers as a result. Appropriate would mean becoming physically active immediately when feeling threatened. Even a normal office imposes obvious constraints. That is why sport against stress is so helpful: as training after a hard working day, it is practically ideal.

Although the basic processes in the body are the same for all people, each person reacts a little differently to certain situations. What one person finds stressful, spurs on another. Accordingly, there are also different ways to relax during training: for some, kung fu brings more quality of life. Another climbs high mountains. Surely every kind of sport against stress has its justification.

Sport against stress with strength and endurance training

Endurance and strength training are, however, particularly suitable for managing stress. This is mainly due to the intense movement involved in this training. In strength training you can even work off stress in a true "feat of strength". That alone can already provide more quality of life. The following overview shows what other benefits the two types of sport against stress have.

Sport against stress: strength training...

• helps you relax. During training it is easy to switch off. This boosts concentration and provides intensive, active recovery.
• boosts self-confidence. Besides the improved sense of well-being, more muscle often helps you assert yourself better. This way many stressful situations can be avoided in the first place.
• stimulates mental fitness. A well-circulated brain provides more alertness, a more active life and thus more quality of life.

Sport against stress: endurance training...

• releases endorphins and serotonin. These are the body's own messenger substances, which are released after about 30 to 60 minutes. In an emergency they help keep the body moving for a very long time, i.e. they suppress entirely normal symptoms of exhaustion. The result: improved mood. The athlete feels more relaxed. Further effects of endurance sport on stress are similar to those of strength training.

Endurance or strength - which is the best sport against stress?

Sport against stress in the open air helps especially well with relaxing. Jogging is practically ideal here as training. Whoever distracts their senses, or simply listens to music while running, quickly forgets the burdens of everyday life. In addition, endurance training helps you increase your melatonin production - which helps you sleep better at night. Sleeping instead of brooding - another plus point in the fight against stress.

Moreover, such training strengthens the cardiovascular system, and the immune system in general. While stressed people are more prone to illness, this is different for joggers or walkers. With the improved endurance overall comes increased well-being: you become more resilient, bounce back from setbacks better, and your quality of life improves.

But then why doesn't everyone just run through the forest?

Apart from personal preferences, there is one main reason to combine strength training with endurance: strength training can do something that endurance alone cannot, at least not to this extent.

In our muscles there is a substance that is formed when the muscles are trained. The more contraction, the more muscle, the more of this messenger substance you produce. What is special about it: myokines, as the substance is called, have a healing effect on the body. To build muscle, attention should be paid to sufficient protein intake.

Furthermore, strength training as sport against stress can actively release tension. Tension is rarely the cause but often a symptom of stress. When it disappears, it brings more quality of life. The same goes for back pain: it too can be relieved with targeted training, because certain muscle groups important for the back are strengthened.

Sport against stress for more quality of life - quite simple?

Even under heavy stress, a lot of sport against stress doesn't always help. That is why it would not be a good idea to simply run as long as possible and visit a fitness studio six times a week. Both types of training have their pitfalls: used incorrectly, they do more harm than good. Take your sport against stress slowly too!

In addition, we should only do the sport against stress that suits us. If you simply don't enjoy being tormented over longer distances, healthy strength training is the better choice. It is a great sport against stress all the same! And such training helps you overcome your inner couch potato. Effectively, only the sport against stress that addresses your own prerequisites in a targeted way brings more quality of life.

More quality of life also means: don't rush anything! A good trainer helps with creating an individual training plan. A doctor, on the other hand, mainly advises older beginners on which type of sport is actually suitable for them. Only once everything fits together does it make sense to start with sport against stress.