Study and sport: the beneficial effects of physical activity

Notoriously, during adolescence the time devoted to sport decreases, with higher rates of inactivity among university students. Practicing physical activity, on the other hand, generates numerous beneficial effects, on a motor, cognitive and relational level.

For these reasons, participation in sports should be encouraged and promoted, ensuring the availability of suitable structures and reducing the barriers that students encounter in practicing it: we talked about it with Prof. Vincenzo Salini, Ordinary of Diseases of the UniSR Locomotor System and Director of the Orthopedics and Traumatology Division of San Raffaele Hospital, Prof. Anna Ogliari, UniSR Clinical Psychology Associate, Specialist in Clinical Psychology and Psychotherapist, and Dr. Ilaria Polenghi, UniSR Clinical Psychology Resident, she herself a coach and former Twirling athlete (bronze medal in the 2014 European Cup).

Positive effects against anxiety and depression

Practicing physical activity regularly and consistently has a very important role in modulating in a positive way the mood and self-efficacy with the consequent reduction of anxiety and depression traits, as underlined by the International Society of Sport Psychology (ISSP).

In fact, motor activity increases the release of endorphins that produce analgesic and exciting effects that affect mood. Consequently, this helps to increase self-esteem and self-confidence, to acquire new skills, to face challenges and to have a better awareness of one's body. Additionally, some studies have shown positive effects on cognitive functions, such as short-term and long-term memory.

Let's not forget that practicing sports is also an important moment of socialization; creates a sense of belonging, helps develop team-work skills. It often creates bonds that are maintained over the years.

Physical activity to improve mental health

High physical activity has been associated with better mental health, especially among adolescents.

One study evaluated the impact of a 10-minute session of physical activity on attention compared to a sedentary lifestyle, in a population of physically active students. The conclusion is that 10 minutes of running during a break in the study can be more refreshing than sedentary activities, and that they increase arousal and visual attention. Since the latter is relevant to cognitive processes, the effect can be of practical importance. Other studies have also shown that exercise increases blood flow to the brain, and helps build neuronal connections, thus facilitating concentration and memory.

The right hours of rest are essential, in addition to mental activity, to avoid injuries. Giving the right space to exercises that improve proprioception [the ability to perceive the position of one's body and limbs in space, Editor's note] is important to prevent distortions.

Against anxieties before exams

Regularly practicing a sporting activity, in particular an aerobic type, better in the evening and morning hours, drinking to replenish losses, is also a powerful ally to manage anxiety and reduce stress, when the exercise is performed at low or medium intensity.

In the literature, a strong relationship has been demonstrated between practicing sports and greater self-efficacy, better study organization and anxiety management before an exam. Research has shown that athletes tend to have better academic performances and lower dropout rates than sedentary students. It should be emphasized that the first fundamental requirement to maximize the psychological benefits of exercise is the enjoyment of those who practice it, an element that is often underestimated when one thinks of sport as a mere performance.

Sport as part of well-being: dealing with insecurities

Feeling insecure about your body is a very common condition and often increased by social pressure. The perception of the body image is closely linked to the concept of self-confidence. Therefore, the more we experience a distorted perception of the body image, the more insecure we become.

This vicious cycle can lead to a feeling of shame. A moderate and constant sporting practice improves the possibility of feeling confident and comfortable in your body. Sometimes there is also a fear of not being able to support sporting activity.

The most immediate advice is to think about sports as part of your well-being and turn it into a baggage of fun. Sport can really be at the service of our well-being and we can discover that the body we are insecure about can respond positively and help us improve the perception we have of ourselves.

References

• Cohen, B. (2017). How Does Playing Sports Affect Your Health?

• Sport and Physical Activity Level Impacts Health-Related Quality of Life Among Collegiate Students. Snedden TR, Scerpella J, Kliethermes SA, Norman RS, Blyholder L, Sanfilippo J, McGuine TA, Heiderscheit B.Am J Health Promot. 2019 Jun;33(5):675-682. doi: 10.1177/0890117118817715. Epub 2018 Dec 26.PMID: 30586999

• Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21(1), 33-61.

• Snedden TR, Scerpella J, Kliethermes SA, et al. Sport and Physical Activity Level Impacts Health-Related Quality of Life Among Collegiate Students. Am J Health Promot. 2019;33(5):675-682. doi:10.1177/0890117118817715

• Guddal MH, Stensland SØ, Småstuen MC, Johnsen MB, Zwart JA, Storheim K. Physical activity and sport participation among adolescents: associations with mental health in different age groups. Results from the Young-HUNT study: a cross-sectional survey. BMJ Open. 2019 Sep 4;9(9):e028555. doi: 10.1136/bmjopen-2018-028555. PMID: 31488476; PMCID: PMC6731817.

• Sport and Physical Activity Level Impacts Health-Related Quality of Life Among Collegiate Students. Snedden TR, Scerpella J, Kliethermes SA, Norman RS, Blyholder L, Sanfilippo J, McGuine TA, Heiderscheit B.Am J Health Promot. 2019 Jun;33(5):675-682. doi: 10.1177/0890117118817715. Epub 2018 Dec 26.PMID: 30586999

• McMorris, T., Sproule, J., Turner, A., & Hale, B. J. (2011). Acute, intermediate intensity exercise, and speed and accuracy in working memory tasks: a meta-analytical comparison of effects. Physiology & behavior, 102(3-4), 421-428.

• Supporting Mental Health and Well-being Among Student-Athletes.

• Egan KP.Clin Sports Med. 2019 Oct;38(4):537-544. doi: 10.1016/j.csm.2019.05.003. Epub 2019 Jul 29.PMID: 31472764 Review.

• Schmidt-Kassow, M., Deusser, M., Thiel, C., Otterbein, S., Montag, C., Reuter, M., ... & Kaiser, J. (2013). Physical exercise during encoding improves vocabulary learning in young female adults: a neuroendocrinological study. PloS one, 8(5), e64172.

• Gender, Physical Self-Perception and Overall Physical Fitness in Secondary School Students: A Multiple Mediation Model.

• Ruiz-Montero PJ, Chiva-Bartoll O, Baena-Extremera A, Hortigüela-Alcalá D.Int J Environ Res Public Health. 2020 Sep 20;17(18):6871. doi: 10.3390/ijerph17186871.PMID: 32962276