We naturally need to take care of ourselves , but it's often difficult to dedicate time to sports. Added to this is the challenge of finding the physical activity that suits us and provides a sense of well-being specific to each individual.

Many people think that sport is only about appearance and works solely on the body and physical attributes . But sport is also beneficial from a psychological point of view. It acts as a stress reliever, helping to prevent temporary depression , which affects approximately 20% of women each year! It also helps improve self-confidence , get to know the people around us, and feel better about ourselves .

Some famous people have not hesitated to speak out on the subject: Nelson Mandela said "football, as well as rugby, cricket and other team sports, have the power to heal wounds" while Bethany Hamilton , an American surfer, addressed all women directly: "Courage, sacrifice, determination, commitment, strength, heart, talent, guts. That's what women are made of, on and off the field."

The benefits of sport on my health

An ally at all levels

It goes without saying that sport is beneficial both physically and mentally. But asking why is more than legitimate. Why does regular physical activity improve our health and keep us fit?

Among the numerous studies conducted on the effects of sport on health, it is generally accepted that physical exercise stimulates all aspects of our body . Every organ, every muscle is engaged during exertion. Over the years, it has been proven that at least 2.5 hours of physical activity each week can reduce the risk of developing certain chronic diseases, such as cardiovascular disease , type 2 diabetes , obesity , high blood pressure , and many others, by up to 30%. You don't need to be a top athlete to reap the benefits of physical exercise!

But what exactly happens in our bodies? Actually, during exercise, numerous chemical reactions occur throughout our system. You're probably familiar with that feeling of satisfaction after a good workout, right? Well, it's quite simple to explain.

The primary cause of this feeling of well-being is the release of molecules you've already heard of: endorphins, also known, and not without reason, as " natural morphine ." The simple act of secreting endorphins triggers a multitude of chain reactions throughout our entire body. These can be divided into three categories:

• Anxiolytics
• Painkillers
• Anti-fatigue

Initially, it numbs negative emotions and sensations . This explains why we feel happy after a good workout. Then, the pain-relieving effects begin to take hold. We are able to exert ourselves more and, among other things, experience less pain related to muscles and tendons. This effect lasts for four hours after ingestion and partly explains why top athletes can maintain an intense pace for so long! Finally, endorphins also act directly on shortness of breath and exertion by moderating cardiac and respiratory functions.

These hormones are produced by the body during physical exertion lasting at least 30 to 45 minutes , and the amount of endorphins released can be up to five times greater than the feeling after a good night's sleep! A pure burst of happiness !

It's important to remember that endorphins aren't the only thing that affects our mood. Physical activity also stimulates the production of neurotransmitters like norepinephrine , dopamine , and serotonin , which have a positive impact on our mood.

Sport is good for morale!

If you feel like letting loose by singing a song from La Compagnie Créole, go for it, now's your moment!

More seriously, physical activity improves oxygen circulation throughout the body and contributes to better brain oxygenation . This boosts brain activity and enhances the performance of our brain. That's why we're advised to clear our heads during the day, allowing us to revitalize our brains. Many people think they're wasting time by taking a break, but they're wrong! Whether at work or at home, with a heavy workload or helping the children with their homework, clearing your head and exercising allows you to be more efficient and return more focused and less burdened by distracting thoughts. "A healthy mind in a healthy body"—or how to cultivate your mental strength for total fulfillment .

This single sentence reveals the impact sport has on our well-being and how physical activity can be linked to personal development (well, not exactly, but still). It allows us to reduce stress , boosts self-esteem and self-improvement , helps us adopt a healthy lifestyle , and even allows us to develop our mental strength , thus improving our mood .

There are activities that allow us to work on this aspect while having a great time! Meditation allows us to refocus on ourselves and learn to better manage our attention to be more focused. It's a good tool for regaining self-confidence and starting afresh on a peaceful footing. Combat or precision sports also allow us to calm down and focus on a goal while clearing our minds so we aren't disturbed by unnecessary thoughts. There are many precision sports accessible to everyone, and there's something for everyone: archery, golf, darts, billiards, and even pétanque!

If this feeling of being overworked is starting to overwhelm you and you feel like you can no longer keep up, there are many activities suited to your needs and desires . The question now is: how do I choose the sport that will make me feel good?

Choosing the right physical activity

A sport for each of us

As you might expect, there's no one-size-fits-all answer. It depends on each person's preferences , physical condition , personal experiences , affinities , and so on. What do I like? What don't I like? Do I prefer outdoor or indoor sports? Do I prefer to do them alone or in a team? Is it about enjoyment or competition? So many questions that are a good starting point for reflection, a helpful way to begin to form an opinion before choosing an activity.

Alone

We asked you on Instagram about your preferred exercise conditions, and the majority of you replied that you enjoyed being alone . 58% of you preferred hiking to running , and 67% chose the forest to connect with nature. It's therefore very likely that we do it primarily for ourselves, enjoying peace and quiet and pushing our limits, but also for our own well-being . Thus, sports like running are activities that might suit you in these respects. However, be sure to equip yourself properly, as the terrain is quite uneven and ankle sprains are very common!

We've talked about hiking, which provides a certain rejuvenation, but it's not limited to just that. Indeed, it allows you to define a clear and measurable goal, because, according to you, 67% of you prefer to set a distance goal rather than a time goal .

On a different note, if you want to resume physical activity despite some issues, you could opt for swimming . This sport allows you to exert yourself freely with less strain on your muscles and bones . It's perfect for getting back into shape after a serious injury or for continuing to enjoy yourself despite physical pain.

For a more urban and practical approach, it's possible to combine business with pleasure. For example, instead of taking your car to work, you could imagine taking your bike or even your rollerblades to the office. You'll be able to get your daily exercise , avoid using gas , and do your bit for the planet —and the best part? No more struggling to find a parking spot! So, what are we waiting for?

As a team

For many people, exercising alone isn't motivating, and it's difficult to maintain a regular routine without family or friends. It's true that team sports are less common, yet these physical activities offer numerous unexpected benefits . The choice is more difficult, but it's well worth the effort because each sport brings its own set of advantages .

Some focus on muscle strengthening , while others more specifically on flexibility and joint mobility . For example, basketball involves skill , speed , and balance, while volleyball relies more on relaxation , coordination , and agility .

But the benefits of team sports aren't just physical. They also have a positive impact on mental well-being, affecting stress management , mood , and overall health . It's a holistic approach where each sport allows you to work on different aspects of your body while learning fundamental values ​​that are often overlooked in individual sports. These values ​​include trusting others , building strong social bonds , strengthening self -esteem and confidence , managing relationships , accepting criticism to improve, and much more. So many values ​​make team sports a truly valuable choice for your well-being .

Respect your wishes and your pace

Before you begin, remember that it's not recommended to push your body too hard during every session. It's important to adjust your exercise time to your current abilities to avoid overexertion. There's no magic bullet: start gradually with clear, pre-defined goals.

For example, if you're a runner , set a simple distance goal to gauge your abilities. We recommend starting with 3 to 5 km . The aim is to alternate between running and walking every 5 minutes to get your heart and breathing used to continuous effort. It's a simple exercise that will allow you to let off steam while minimizing risks. If you feel you can do more, then don't hesitate to run for 10 minutes, then 20, and so on. You'll feel your efforts rewarded and see your progress in real time! An endless source of motivation !

But before you begin, whatever sport you choose, it's crucial not to rush things. You must first prepare your body and heart for exertion . Warming up is essential to prevent many injuries. You can start with 10 minutes of various exercises : high knees, light jogging, side steps, or others. Warming up allows you to get into the right physical and mental state before exercise and drastically reduces the risk of unexpected muscle strains .

During exercise, there are a few things to check to make sure everything is alright. Small, simple things that don't cost much, but are always good to remember.

• Breathe deeply and hydrate regularly with water.
• Never push yourself to your limits
• Learn to determine your maximum heart rate : 220 – your age = number of beats per minute

• Check your pulse frequently , counting four times the number of beats per minute for 15 seconds.
• Allow yourself periods of rest during which your heart rate should decrease by at least 30 beats per minute.

After a workout, we were often told to stretch. But these days, that's not so true anymore, and the issue divides healthcare professionals. Some claim that stretching is essential to prevent muscle soreness, while others argue that it can exacerbate micro-tears and damage our muscles. Therefore, if you want to reduce muscle soreness, it's recommended to stretch gently one hour after physical activity .

Finally, one last piece of advice before we go, and most importantly, enjoy yourself to the fullest and have fun !

No Limit Just U