Studies have shown that sports and anxiety are directly related, in fact some sports fight anxiety and make us smile again.
All people who practice sports, they find not only the external well-being, because the body is more tonic, but also the inner one.
This is because when you exercise, you relieve stress, fight anxiety and improve sleep quality. We are going to stimulate the production of endorphins, which are well-being molecules that ensure serenity, good humor and clear nights.
According to a study carried out by researchers at the University of Arizona have shown: “ people who practice sports regularly produce less adrenaline, the stress hormone, than people who have a sedentary lifestyle “.
We at CheDonna.it help you understand which ones are useful sports for finding a smile and fighting anxiety
Practicing a sport in the midst of nature
A recent study published on Proceedings of the National Academy of Sciences showed that: “spending time in the nature greatly reduces negative and obsessive thoughts”
So practicing one sport outdoor is good for health and soul, like:
- doing long walks in the woods
- practicing Nordic walking: is a very “sweet” sport that favors training without contraindications, is more effective than a walk, because, using sticks, during the walk, which goes to train the upper part of the body;
- canoe : it helps to breathe pure air and to obtain maximum oxygenation and therefore excellent for those who want to fight the anxiety.
A Japanese study has shown that people who practice “ shinriyoku “, or walk in the woods, reduce heart rate and blood pressure. It has also been shown that sunlight goes to exert a beneficial effect on mood, because goes to stimulate serotonin the happiness hormone
Let’s find out which sports are fighting anxiety
1-The cardio sports: a tiredness that relaxes you
Cardio sports: what they are
- Moderate race
- Jump rope
- Fast walk
Cardio sports when practiced, brings considerable benefits for the mind, it works the whole body and the cardiovascular system. The sports listed above, if practiced constantly, release endorphins, researchers from Duke University showed that “ running for 40 minutes increases the production of serotonin that regulates mood”.
Cardio sport is suitable for people who need to let off steam and who think too much, who have an explosive character or who have a pessimistic view of life. It is advisable to practice it 2-3 times a week for 30-40 minutes.
2 – Water sports to relax your body
The water sports we can practice:
- Swimming with fins
People who practice them, in warm water, promote relaxation of the body making it work much more intensely than it seems. These sports take advantage of water resistance, so the heart works harder and not just the muscles. When you come out of the water the muscles are more relaxed and the head is free from negative thoughts thanks to the increased production of serotonin.
It is advisable to practice water sports if you are:
It is obvious, but we must reiterate that the “ conditio sine qua non ” for practicing an aquatic sport is to love water, it is recommended to practice it twice a week for 40-60 minutes.
3- Sports meditative to calm your mind
It means those sports that make the body and mind work:
- Tai-chi -chuan
- Martial arts
They are sports that are based primarily on breathing and the pursuit of precision in performing the position. With meditation, the body benefits greatly as the management of anxiety is improved, because the levels of cortisol
- are lowered
- heart rate
- pressure arterial
After practicing them, the body finds elasticity and mobility, several studies have shown that these disciplines provide a sense of inner peace, especially that he has a very pessimistic view of the world to see it all in another way.
It is advised to practice media sports, if you are people who:
- hate competition
- you have problems of constancy and motivation
- suffer of night cramps
- you often have muscular tensions: above all related to stress.
There is no age limit to start practicing it, and it is possible to practice alone at home, just do it 2-3 sessions of 1 hour a week.
Advice for disposing of anxiety
If you are a person suffering from anxiety, and you want to get rid of it, you can follow these tips.
- Choose one sport that you enjoy : so you can be constant and practice it better.
- Do a sport without competition : you just have to relax, pamper yourself and be comfortable with yourself, you don’t have to do any race.
- Engage : you can write on a notebook or diary the program and sporting events, so you have everything under control.