Stress is an unavoidable reality of modern life. Whether for professional, personal or environmental reasons, stress can be a heavy burden to bear. However, science has shown us effective ways to manage it. Among these methods, sport occupies a predominant place. In this article, we'll delve deeper into how exercise can help relieve stress and bring balance to our lives.
“Physical activity is a simple but powerful way to relieve stress.” - Mayo Clinic
Before we dive straight into the topic, let's first go over some key definitions. It is essential to have a good understanding of these concepts to better understand how sport can help us manage stress.
- Stress: Stress is your body's reaction to a challenge or demand. In small doses, stress can be positive, such as when it helps you avoid danger or overcome a challenge. However, when stress is constant or chronic, it can cause major health problems.
- Sport: Sport can be defined as a competitive or non-competitive physical activity, which aims to maintain or improve physical and mental fitness, to develop skills or to provide entertainment to those who practice or watch it.
- Mental health: Mental health is a state of well-being in which a person can understand their own abilities, cope with the normal stresses of life, work productively and successfully, and contribute to their community.
The release of endorphins: the happiness hormone
One of the main ways that exercise can help relieve stress is through the release of endorphins , often nicknamed the happy hormones. This release, which is stimulated by physical exercise, represents a key mechanism in the regulation of stress and anxiety.
Endorphins are neurotransmitters produced by the central nervous system and the pituitary gland. They act mainly on neuron receptors and are known for their ability to provoke feelings of pleasure and well-being. They play a crucial role in the modulation of pain and emotions .
During physical exercise, the production of endorphins is increased, leading to a feeling of euphoria often associated with intense physical activity – a phenomenon known as the " runner's high ." This increase in endorphin levels helps counter the effects of stress, producing a feeling of calm and well-being. Furthermore, it can also improve the quality of sleep and reduce feelings of fatigue and depression .
In addition, regular exercise promotes the adaptation of the nervous system to exercise, which increases the body's ability to manage stress. Indeed, exercise facilitates a balance between the production of stress and relaxation hormones, thus stabilizing mood and helping to regulate blood pressure.
It is important to note that although the link between exercise and the release of endorphins is well established, the optimal exercise intensity to elicit this release can vary from person to person. It is therefore advisable to start with low to moderate intensity activities, and progress gradually depending on your fitness and exercise tolerance.
Reducing cortisol levels through physical activity
A significant link has been found between physical activity and reduced levels of cortisol , often called the stress hormone. This hormone is released by the adrenal glands in response to stressful situations. Although necessary for our survival in emergency situations, high cortisol levels can have adverse long-term health effects, such as hypertension, weight gain, and decreased immune function.
Regular physical exercise has nevertheless been shown to have the ability to regulate and even reduce the production of cortisol. By stimulating circulation and increasing the body's oxygen consumption, exercise causes a natural relaxation response that can help reduce stress levels.
The body's response to exercise
Faced with physical effort, our body reacts in multiple ways. One of these is stimulation of the autonomic nervous system (ANS) , which has the effect of increasing breathing and heart rate to deliver more oxygen to the muscles. This process also helps eliminate metabolic waste, contributing to a feeling of well-being after exercise.
Long-term effects
It's also important to mention that the benefits of exercise on cortisol levels aren't just short-term. In fact, regular physical activity can help change the body's response to stress. Regular exercise training can reduce stimulation of the ANS in response to stress, thereby leading to a decrease in cortisol production.
The right dosage
It should be noted, however, that exercise must be well dosed to benefit from these positive effects. Moderate physical activity is recommended, which may vary depending on the individual. Too much exercise can instead increase cortisol levels.
In conclusion, sport can indeed be a valuable tool to help us manage and reduce stress in our lives. Not only does it provide an immediate feeling of well-being through the release of endorphins, but it also has a long-term effect by regulating cortisol levels. It is therefore essential to exercise regularly to benefit from its anti-stress effects.
