The mental benefits of sport and physical activity cannot be overstated.
Sport has always been known for its physical benefits. In recent years, research has also found that sports participation can also positively affect your mental health.
Sport improves your mood
Want a burst of happiness and relaxation? It’s time to try physical activity!
Whether you are playing sports, working out at a gym or taking a brisk walk, physical activity triggers brain chemicals that make you feel happier and more relaxed.
Team sports in particular provide a chance to unwind and engage in a satisfying challenge that improves your fitness.
They also provide social benefits by allowing you to connect with teammates and friends in a recreational setting.
Sport improves your concentration
Regular physical activity helps keep your key mental skills sharp as you age. This includes sharp thinking, learning, and using good judgment. Research has shown that doing a mix of aerobic and muscle-strengthening activities is especially helpful.
Participating in this kind of activity three to five times a week for at least 30 minutes can provide these mental health benefits, which will last as you age.
Sport reduces stress and depression
When you are physically active, your mind is distracted from daily stresses. Being active can help you to avoid getting bogged down by negative thoughts. Exercise reduces the levels of stress hormones in your body.
At the same time, physical activity stimulates production of endorphins. These are natural mood lifters that can help keep stress and depression at bay. Endorphins may also leave you feeling more relaxed and optimistic after a hard workout on the field. Experts agree that to determine the relationship between sports and depression, they need more research.
Sport improves sleep habits
Sport and other forms of physical activity improve the quality of sleep. It does this by helping you fall asleep faster and deepening your sleep.
Sleeping better can improve your mental outlook the next day, as well as improving your mood. Just be careful not to engage in sports too late in the day. Evening practices within a few hours of bedtime may leave you too energized to sleep!
Sport helps you maintain a healthy weight
The Centers for Disease Control and Prevention (CDC) recommend sports participation as a healthy way to maintain weight.
Individual sports, such as running, cycling, and weightlifting, are all particularly effective ways to burn calories. Staying within a recommended weight range reduces the likelihood of developing diabetes, high cholesterol, and hypertension.
Sport boosts your self-confidence
The regular exercise that comes with playing sport can help boost your confidence and improve your self-esteem. As your strength, skills, and stamina increase through playing sports, your self-image will improve as well. Sport provides you with a sense of mastery and control, which often leads to a feeling of pride and self-confidence. With the renewed vigour and energy that comes from physical activity, you may be more likely to succeed in tasks off the playing field as well as on it.
Sport has been linked to leadership traits
Team sports such as football, baseball, and basketball are breeding grounds for leadership traits. Studies done in high schools reveal a correlation between sports participation and leadership qualities. Because of the opportunity to train, try, win, or lose together, people involved in sports are naturally more inclined to adopt a “team mindset” in the workplace and in social situations. The team mindset leads to strong leadership qualities over time
Mental benefits of sport for older people
Sports isn’t just for young people! On the contrary, older people who are active are shown to be healthier and on average live longer. In remaining active as you get older, you can strengthen your muscles and bones, and reduce risks such as falls and heart disease.
While the thought of competitive, collective exercise might make you shudder, research suggests that playing team sports can give a big boost to our mental and emotional wellbeing.
How Can Team Sports Boost Your Mental Health?
If the words ‘team sports’ bring you out in a rash amid flashbacks of muddy school playing fields, communal showers, hockey injuries and angry PE teachers, you’re not alone. According to a poll, only 1 in 4 of us continues to play team sports as adults, with the rest of us preferring to go it alone to reach our fitness goals. Now, however, research is highlighting that solo exercisers might be missing out. Not only are you fitter if you take part in team sports (people who exercise in groups do nearly twice as much activity as those who exercise alone), but it’s better for emotional health, too. A report published last year shows that being part of a team is beneficial to your working life, helping with goal-setting, focus and grit. It also boosts your motivation, makes you happier, improves feelings of social-connectedness and peer-bonding – which all help to reduce stress, anxiety and depression.
But despite the wellbeing gains to be made in team sports, women are much less likely than men to take part. According to Women in Sport, there are over 700,000 more inactive women than men in England and the charity’s latest research showed that women’s activity levels have been disproportionately impacted by the summer’s lockdown, especially those women with children, juggling home life, work and schooling. So if you’re struggling to re-find your fitness motivation, or are looking to increase your fitness while also bolstering your emotional health, here are three research-backed reasons to find your team spirit.
It boosts self-confidence.
According to a recent study by the Institute of Leadership and Management, 75% of employees who play sport competitively believe it gives them the edge at work. The team players report that they feel more skilled and capable; that it helps with team-building at work – and crucially, more confidence and grit. ‘In sport, when you’re benched, or told you haven’t made the squad, those feelings of rejection are similar to those you feel when you’re excluded from an important client pitch or meeting,’ says Kris Chesney, former England rugby player, commenting on the survey results. ‘This is the time you can call on the mental toughness or the confidence you’ve developed in sport to help you deal with disappointments in the workplace.’
It brings greater life satisfaction
Not only do you make a whole new network of friends when you join a team, you also pull together – both on the pitch or court, and off, say researchers. Team players report feeling supported and motivated by their teammates, and friendships flourish. In a large-scale survey, team athletes reported higher life satisfaction than solo exercisers, and the survey authors suggest feelings of belonging, and the social side of training, are key. ‘When competing in sport, this study shows that the social environment of the team is important in terms of overall life satisfaction,’ Dr Chia-Huei Wu, assistant professor of management at LSE. ‘We found that this can be explained by the social interaction and feelings of identity that come from being a team member, which are not as present when an athlete pursues their own individual goals.
‘There are important lessons in this study for those participating in sport at any level, as the team sport environment will bring a range of benefits beyond the health benefits of exercise. Joining a team may bring feelings of belonging with your teammates, and being satisfied with your team will help you be satisfied with your life.’
It increases motivation
Exercising in a team means you’ll be more committed and motivated to take part – and it’s this consistency that gives a huge boost to both mental health and physical fitness, according to an Australian study. Kate Dale, who leads Sport England’s This Girl Can campaign, agrees that team sports are a great idea if you struggle to maintain motivation. ‘If you’ve made a commitment to other people it’s much harder to decide you’re too tired and not bother going,’ she says. There are teams that cater for every level, she adds, from the competitive to fun.
So if you’re haunted by memories of being the last person to be picked for the school team, or you don’t consider yourself ‘sporty’, there’s no need to let this to hold you back. Just make sure to check the current government guidelines about team sport before you get involved.
If you do get involved in a team sport, make sure you’re eating right – read our article on how to fuel your workout: what to eat before, during and after exercise.