Both science and personal experience confirm: sport strengthens our capacity

Sport has played different roles in my life at different stages (you can read more about that here), but one thing is certain: since the age of 30, and now for more than a decade, sport has been the best possible way for me to spend my time. The real realization that regular physical activity has given me not only a good sense of well-being and more freedom in my food choices, but also a great deal that is directly connected to my self-realization and professional achievements, reached me only over the past four to five years.

Although I was already entrepreneurial and clearly growth-minded at a young age, I was at the same time an overthinker and often overly emotional. Internally, I was at times prone to worrying, and looking back, quite clearly my own biggest obstacle in several respects.

From the age of 30, I discovered, somewhat unexpectedly even to myself, that I felt almost unstoppable – regardless of how big the challenges I took on were, or how unexpected the obstacles that appeared along the way. The drive to act and to find solutions has been with me my entire life, but from that point on, everything seemed to intensify. The occasional anxiety I had experienced before was replaced by confident self-belief and stronger performance capacity. This was the period when it felt as though absolutely everything in life was possible: just take it on, find a solution, and get it done. I did not know how to connect this to anything in particular; it simply felt like this was how things were now. 🙂

In April 2021, I ordered Anders Hansen’s book “Strong Brain. How Movement and Exercise Strengthen Your Brain.”  which is translated to Estonian. Reading it during the second national state of emergency caused by the coronavirus, I experienced one eureka moment after another, because from the age of 30 onward, regular and varied physical activity had in fact been the main foundation for everything else.

• „Aha – as a result of an active sporting routine, I handle unexpected and stressful situations far better than average and am able to find solutions quickly and effectively under pressure.“

• „Okay – sport is clearly one of the main reasons why I do not experience inner anxiety, while at the same time I am able to focus well, think creatively ‘outside the box,’ and keep my attention on solutions.“

• „Interesting – over the past year, in the midst of the chaos caused by COVID-19 and in a new role as the CEO of a large company, I have exercised less than usual. I immediately notice stress symptoms that I had not experienced before, even during the most intense periods.“

• „All of those seemingly unreal sporting challenges – marathons, triathlons, and long endurance challenges – are exactly the reason why I dare to take on absolutely anything in my professional life as well. Even when it seems crazy and impossible to others.“

And so on.

I was fascinated by what sport can change in the life of an ordinary person – and I still am. From that point on, my interest in the scientific impact of sport has only continued to grow.

Anders Hansen remains one of my favorites. A psychiatrist and author whose work includes countless scientific articles as well as popular science books such as “The Body-Mind Method,” “The Happiness Cure,” “The Attention Fix,” and “The ADHD Advantage.” These books are easy to read, yet grounded in a large body of scientific research. Thanks to these books, I understand my own functioning much better. But even more importantly – they are the reason I manage to exercise regularly, even when motivation, time, or energy are lacking. Because for me, sport is the best tool for self-management and amplification.

In Estonia, Kristjan Port speaks consistently on the same topics. He is a well-known professor of health behavior and sports biology. He explores the impact of sport and physical activity on people through his lectures, writings, as well as television programs and podcasts. One simple and very worthwhile listen is, for example, episode no. 319 of the Naistejuttude podcast (in Estonian), titled “A very common way we destroy our body, mind, and creativity.”

Of course, these are not the only sources. Hundreds, if not thousands, of scientific studies are freely available online, and they almost without exception confirm that the impact of sport and physical activity on individuals and society is invaluable and increasingly measurable.

Although sport is often associated primarily with physical health, its impact is at least just as important for our mental health, cognitive capacity, and overall well-being.

What do regular and mindful physical activity give us?

Physical health

• makes the body stronger and more resilient

• keeps muscles and joints mobile

• supports bone strength

• significantly reduces the risk of heart disease, stroke, and several types of cancer

• helps prevent type 2 diabetes

• strengthens the immune system and reduces susceptibility to illness

Mental health and cognitive capacity

• reduces stress and anxiety

• helps prevent and alleviate depression

• increases self-confidence and everyday well-being

• improves focus and attention

• supports memory and problem-solving

• helps with clearer thinking and decision-making

• supports creativity and “outside-the-box” thinking

• slows mental fatigue and supports brain health at all ages

A selection of scientific sources on the benefits of sport and movement:

• World Health Organization (WHO) – Physical activity and health

• “The Influence of Exercise on Cognitive Abilities”

• “Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults, Guidance for Prescribing Exercise”

• “Exercise training increases size of hippocampus and improves memory”

• “Report 1: Social Return on Investment of Sport and Physical Activity in England”