Ffion Collins
In what ways can sports positively affect mental health?
Scientists have been exploring the link between mental health and exercise for more than 100 years.
● Exercise positively impacts the levels of serotonin in the body
○ Serotonin: chemical that helps regulate mental health
● Physical activity triggers the release of endorphins, or ‘happy chemicals’, and reduces the stress hormone Cortisol.
● Sports are associated with lower rates of stress, anxiety, depression, body image issues, and suicidal behaviour.
● The more time spent being physically active, the less time a teen spends on social media, which is proven to lower adolescent well-being.
● Sleep improves when teens are physically active—which is important because sleep is essential for maintaining mental health.
● A 2021 study involving data from 70,000 high school students found a direct link between sport and mental health. Adolescents involved in a sport saw improvements in sleep, self-esteem, and psychological distress.
● Researchers studied 9,688 children who had bad childhood experiences, such as physical and sexual abuse or emotional neglect. They found that those children who took part in team sports had better mental well-being when they were adults.
Can sports negatively affect mental health?
● Overdoing exercise (more than 23 times per month or over 90-minute sessions) can actually worsen mental health.
● While sports relieve stress, sometimes they create it. Parents or coaches may push children too hard. Older athletes may place pressure on themselves to perform well. This leads to burnout, which is when an athlete’s performance worsens despite intense training.
● Researchers say certain factors may increase the risk of depression among athletes. These include injury, retirement from the sport, and performance expectations. It’s also possible that there may be underreporting of depression among athletes.
● Eating disorders such as anorexia nervosa and bulimia nervosa are a problem in sports. This is especially so in sports where weight affects performance, such as long-distance running, gymnastics, and ski jumping. Athletes may feel pressured to have the ideal body type for their sport or may fear going over their weight class in their sport.
○ However, studies have found that 13.5% of elite athletes had eating disorders compared to 4.6% of those in the general population (Bhandari, 2024)
How can teens reap the benefits without feeling the negatives?
● Choose sports they genuinely enjoy to reduce stress and increase motivation.
● Balance schedules and ensure sports don't interfere with academic responsibilities and leisure time.
● Encourage breaks and rest to prevent burnout and overtraining.
● Focus on participation and fun rather than solely on competition.
● Learn relaxation and mindfulness to help manage stress and anxiety associated with sports.
What are the long-term impacts of sports on teen mental health?
● Increased self-confidence and self-esteem from accomplishments and physical abilities
● Improved mood regulation and reduced risk of depression and anxiety disorders ● Development of coping mechanisms and resilience in the face of challenges and setbacks
● Stronger social connections and sense of community through ○ Increased self-confidence and self-esteem from accomplishments and physical abilities
○ Improved mood regulation and reduced risk of depression and anxiety disorders
○ Development of coping mechanisms and resilience in the face of challenges and setbacks
○ Stronger social connections and sense of community through
■ Increased self-confidence and self-esteem from accomplishments and physical abilities
■ Improved mood regulation and reduced risk of depression and anxiety disorders
■ Development of coping mechanisms and resilience in the face of challenges and setbacks
■ Stronger social connections and sense of community through
What sports are best for mental health?
Social and "mindful" exercise, which involve being present and aware, are especially beneficial. The social aspects of team sports can help reduce isolation and build resilience, while the mindfulness component of activities like cycling can also support mental health.
● Team sports (football, basketball, hockey, etc.)
● Cycling
● Recreational: golf and yoga
● Gym exercises
● Walking
● Running and jogging
● Water Sport
References:
1. Bhandari, S. (2024, February 26). How sports can help reduce stress and ease depression. WebMD. Retrieved August 27, 2024, from https://www.webmd.com/mental-health/benefits-of-sports-for-mental-health
2. Hardy, J., Derrington, K. L., Carmichael, C., Machlin, B., & Scott, R. (2018, September 21). The most effective sports for improving mental health. CTS. Retrieved August 28, 2024, from https://trainright.com/most-effective-sports-for-improving-mental-health/
3. Regular Exercise ‘Best for Mental Health’. (2018). BBC News. Retrieved August 27, 2024, from https://www.bbc.com/news/health-45116607
4. Staff, N. A. (2024, June 25). Teen Sports & Mental Health: 10 benefits and overall impact. Retrieved August 27, 2024, from https://www.newportacademy.com/resources/mental-health/sports-and-mental-health/#:~:text=How%20do%20sports%20affect%20mental,in%20maintaining%20good%20mental% 20health.
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