Movement in joy: why sport gives positive

It is known that after fitness a person feels a surge of vivacity and strength. This is usually described with a lengthy phrase: “physical activity stimulates the synthesis of the hormones of happiness – endorphins.” What is really happening?

David J. Linden, professor of neuroscience at Johns Hopkins University in Baltimore, writes in The Brain and Pleasure that modern science is not yet able to accurately answer the question of exactly what biochemical changes in the brain are generated by physical activity. However, some experiments have shown that training is accompanied by an increased release of brain opioids. These substances play an important role in the formation of emotions, attachment, motivation, response to stress and pain.

stress response

In addition, physical activity also gives quick short-term effects that last 1-2 hours: an increase in pain threshold, a decrease in anxiety and the so-called “runner’s euphoria”. In addition, when you start exercising, the body gives out a stress response: the pressure rises, breathing quickens. You seem to be fighting an enemy or trying to run away from him – this is how the brain perceives it.

As a result, the body begins to produce a special protein called BDNF (brain-derived neurotropic factor). It is involved in the formation of new neural connections, thanks to which we feel clarity of thought and happiness.

University of California professor Loretta Graziano Breuning, in her book The Hormones of Happiness, explains that endorphin synthesis in the body is fickle. His tide can really cause physical exercise. But playing sports to the point of exhaustion is harmful: it is better to alternate different loads and try new types of physical activity. So you will load different muscle groups, and you will not get tired of sports.

For example, endorphin is actively produced during stretching exercises. And you can do them not only in the hall, but also at home: watching your favorite series or talking on the phone.

In addition, physical activity globally heals the body, has a positive effect on the musculoskeletal system, improves muscle quality, and the state of the cardiovascular system. The metabolism is also accelerated, immunity is strengthened. When all “systems work great,” you feel better, and therefore happier.

Sports are not fun

So, fitness brings joy. But there are exceptions. “Unpleasant sensations are usually associated either with poor recovery or with a state of“ overtraining ”, says Ekaterina Strelnikova, specialist in physiotherapy and sports medicine. – If you come to fitness already tired, review the schedule of the day. Perhaps you do not sleep well: you are tormented by insomnia, your sleep is interrupted, and when you wake up you do not feel alert.

Poor recovery may be associated with a nutritional mismatch with the level of physical activity, an unbalanced diet, and a deficiency of vitamins and trace elements. Also, the body does not rest due to high levels of stress. As a result, the level of cortisol rises, which, in turn, does not allow for a qualitative recovery. The state of overtraining also occurs due to an illiterately selected load: either the strength component is exceeded – the nervous system and the musculoskeletal system are overloaded, or the cardio component is exceeded and the cardiovascular system suffers.

If you experience the above symptoms, it is important to find the cause and fix the problem. The load should be within your power. We must not forget about food. If you are actively training, the body needs more energy.

Competent and regular physical activity affects the body at the DNA level, increasing life expectancy. Therefore, it is important to train constantly, without long breaks. One or two sessions every week is better than 10 workouts every day, and then a two-month break.

Will it help with depression?

“Depressive states are a serious medical diagnosis,” says Ekaterina Strelnikova. – Often the reason lies in the violation of the production of special substances – neurotransmitters. And to solve the problem only due to physical activity is unlikely to succeed. As a rule, people who are depressed are prescribed certain pharmacological therapy.

During treatment, heavy or intense training is not recommended: they can aggravate the situation. Physical activity is selected in a dosed and lightweight format.

But from the usual seasonal blues, training will definitely help. The action of endorphins, which are produced by the body in response to physical activity, is definitely enough for this!