Physical activity

Stress is a normal part of life and it is important to learn how to manage and relieve it. Stress-induced muscle tension is reduced after half an hour of moderate-intensity exercise with an increased heart rate (swimming, running). Physically fit university students manage stress better than others.

Physical activity has a big impact on your mood. Endorphins (happiness hormones) are released when you play sports. In addition to that, you concentrate fully on the sport and can’t worry and think all the time. This brings emotional relief and reduces anxiety.

Simply taking a walk will increase your attention, improve your brain’s information processing and have a positive effect on your mood. Just 20 minutes of walking is enough.

Studying is a very sedentary activity. A sedentary lifestyle increases the likelihood of cardiovascular disease, diabetes and death from cancer. If you can, try to move around when studying. Take regular breaks to get a drink, do a few squats or study standing up for a while.

Tips

• Engage in moderate-intensity physical activity 3-5 times a week for at least 30 minutes.

• Not everyone needs to run or go to the gym. Choose the type of exercise that suits you and that you enjoy (skating, dancing, brisk walking…).

• You know it’s good to play sports but you don’t feel like it doing it often? Make an agreement with your friends and do sports together. It creates more commitment and increases the likelihood that you won’t bail. You can join a club or buy a season ticket, a financial commitment also helps.

• Sign up for P.E. class and play sports for free.

• Any physical activity is better than none. Be active in everyday tasks, it’s easy to reach the recommended daily physical activity level. Walk or ride a bike to college, rest actively, take the stairs instead of the elevator.

• To get around Prague, you can use shared bikes – if you have Lítačka app, you get two free 15-minute rides every day on Rekola and Nextbike.

Do you want to know more?

• Check out online exercises for a healthy back or work from home.

• For more information on the impact of exercise on mental health, check out the Loono website.