Sport can be a great asset in reducing mental or nervous fatigue,
helping to alleviate mood disorders and stress. If it allows the mind to
disconnect from the problems and tensions encountered in our daily life, the
practice of physical activity is also at the origin of chemical reactions
beneficial to the organism.
ENERGY VECTOR
During physical exertion, but also up to an hour later, the
body secretes two neurotransmitters that have a beneficial effect on fatigue:
endorphin and serotonin.
Nicknamed the hormones of happiness, they have a real
positive influence on the mood and stress that can disturb our sleep. If
endorphin is known to provide a sense of well-being and calm, or even euphoria,
serotonin, as such, acts as a regulator of mood.
BEGIN GRADUALLY
Especially if you do not practice sports regularly, it is
important to start progressively so as not to get hurt or discouraged. Even in
small doses initially, recovery from physical activity will be beneficial. A
regular practice, even without force will have an energizing effect. This will
allow you to turn intellectual or nervous fatigue into physical fatigue, which
sleep can more easily dissipate.
The goal is to find your rhythm, without forcing, that you
can intensify as soon as you feel capable. The ideal is to be able to give 3 to
4 sessions of 30-40 minutes of sport per week, the benefits of your session
extending up to 48 hours. Beware, however, of not practicing too intense
physical activity less than 3 hours before going to bed, which would disrupt
sleep.
CHOOSING A SUITABLE PHYSICAL ACTIVITY
It is important to choose a physical activity that will
suit your physical condition, your health and your availability over the long
term. If your state of health or fitness does not allow you an intense physical
activity, brisk walking can be an excellent compromise. 30 minutes of walking
per day at a steady pace help to stay in shape and to compensate for the
decreases in energy by increasing the supply of oxygen to your cells.
When possible, focus on endurance sports such as running,
walking, swimming ... The duration of the sessions is optimal for the release
of endorphins, hormones that will accompany you towards a return to calm and to
relaxation. True allies of your well-being, relaxing practices such as Yoga,
Pilates, meditation ... can help you regain a state of serenity, thanks in
particular to the exercises of relaxation and breathing that you can integrate
into your daily life As soon as the stress is felt.
RECOVER
The recovery phase is essential in order not to increase
his state of physical fatigue. It allows to not to fatigue more its muscles and
joints and to regain a state of calm after the effort. Here are some tips for a
good recovery:
Rehydrate during and immediately after exercise
Relax in order to bring down the excitement generated by
the practice of sport
Stretch, without straining and breathing well
Consume after the effort food rich in glucose and fructose
to compensate for the loss of sugars (citrus, banana, cereal bar ...)
Source: Lescuyer
Laboratory
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