If you’re a regular fitness junkie or weekend warrior, then you’ve probably experienced a post-workout rush. A wave of confidence and improved sense of well-being. It’s no secret that regular exercise releases endorphins and other brain signals that support your mental health.1

Although many of us participated in sports in school, by the time we reach adulthood, most of us shift from organized or group sports to solo fitness-related activities. Often this comes with a drop in a crucial pillar of health: social health.

This article talks about how you can achieve the benefits of exercise from sports for mental health with that added benefit of social interaction. 

Before diving into the positive effect of sports on mental health, remember that sports can mean either team sports (like volleyball, soccer, and basketball) or an individual sport (like running, cycling, and even walking). Some sports can be both team and individual – like tennis or golf. What distinguishes sports from exercise, for the purpose of this article, is the opportunity to participate as part of a club or group.

What’s more, participating in sports for mental health needn’t be an “us versus them" or a “you versus me" competition either. You can compete against your own personal best within a group setting.

So, how does sport improve mental health?

In short, there are two ways to think about sports’ effect on mental health: physical and social.

1. Physical exercise – it’s a movement!

It’s any movement, really. Science has long understood that exercise is crucial for individual health. Sedentary individuals are at a higher risk for chronic disease and poor mental health. 

Physical exercise doesn’t have to be a strenuous workout. Something as simple as walking or gardening, anything that involves movement to promote blood circulation to the brain, has been determined to reduce stress and support mood.2

You can read about other nontraditional forms of exercise here.

So, considering physical activity, how can sports help with mental health?

The key part of physical activity is to make it routine. Developing a routine with a team or group is one way how sports help mental health. When you work out alone, it is easier to cut it short, not push yourself, or give up entirely.

When you participate with a group or a team, you have teammates and coaches who hold you accountable to show up. If you join a summer recreation league, then you’ll find regularly scheduled games you can slot into your busy calendar. Or if you join a running club, you’ll know group runs are on specific nights of the week. 

The important factor is to have the externality of a team or group counting on you to show up.

2. Social fitness – it’s all about who you know

We humans are inherently social creatures, and interacting with others is one way to improve our mental and physical health. Loneliness is linked with stress and perceived unhappiness.3

One of the positive effects of sports on mental health is that social interaction resists feelings of loneliness.

Research looking at the question of “How does sports affect mental health?” found that individuals who participated in team sports had positive experiences with developing skills and finding support from their peers, which helped players feel accepted.4 Team spirit is a great example of how sports affect mental health. A team or group can lift the individual up when they’re having an off day and celebrate their accomplishments as they improve during the season.

Social relationships are linked to positive health outcomes and have been shown to support longevity and promote stress reduction. Research shows that individuals with positive social interaction tend to live longer and healthier.5

Do sports help with mental health?

Science overwhelmingly says they do because of the positive effects of sports on mental health. Physical and social health are key components of mental health, and joining a local sporting group delivers the benefits of both.

Remember, sports for mental health don’t always have to be team-based, and you can make a sport out of any activity that gets you moving and interacting. If your gym offers workout classes, then think of them as a group sport where there is no competition except your own limits. Think outside the box – maybe there’s a dance class offered nearby. 

But how do you find the right sport for you? It’s like learning to eat vegetables: You’ll never know what you like until you try! Check out your city’s recreation services if there’s a rec league near you. Maybe your gym has programs that teach the basics of a new sport – mine always has signups for pickleball 101. Try out a few different sports and see what sticks!

All this is to say that sports for mental health can not only make you healthier but happier, too. 

References

    1. Depression and anxiety: Exercise eases symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495. Published September 27, 2017. [Accessed August 24, 2023]
    2. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. 
    3. Glaser R, Kiecolt-Glaser JK, Speicher CE, Holliday JE. Stress, loneliness, and changes in herpesvirus latency. J Behav Med 1985;8(3):249-260. 
    4. Pluhar E, McCracken C, Griffith KL, et al. Team sport athletes may be less likely to suffer anxiety or depression than individual sport athletes. J Sports Sci Med 2019;18(3):490-496.  
    5. Liu B, Floud S, Pirie K, et al. Does happiness itself directly affect mortality? The prospective UK Million Women Study. Lancet 2017;389(10073):1494-1502.