Nowadays, cases of anxiety and depression prevail, and these are unfortunately increasing in our society. Although medical treatments remain paramount, there are complementary practices to help against these conditions. One of them is exercise since regular physical activity offers benefits to mental health and improves mood.

During exercise, endorphins, known as “happy” hormones, produced in the brain by the pituitary gland, are released, which stimulate positive emotions such as pleasure and happiness, and in turn, reduce the perception of pain. In addition, other neurotransmitters such as dopamine and serotonin are also released, responsible for other factors that alter mood such as sleep and appetite.

Depression is a mental disorder characterized by low mood and feelings of sadness, this is accompanied by isolation and negative thoughts. The practice of sport helps prevent or break this cycle by promoting social interaction, providing a sense of achievement, creating a support network, and increasing self-esteem.

Sports not only improve physical condition, they also exercise the mind through concentration, decision making and strategic thinking. This helps deflect destructive thoughts and improve cognitive function, which strengthens memory and overall brain health.

Daily life contains moments of high levels of stress, which directly affects the progress and exacerbation of depression. Exercise reduces cortisol levels (a hormone associated with stress), teaches you to deal with problems in a healthy way, helps relieve repressed tension in our day-to-day lives, and promotes relaxation, which also helps to fall asleep. This contributes to a more stable mood.

Performing a sport brings several benefits for mental health and well-being such as: increasing our energy levels, improving our sleep patterns, and releasing endorphins. Therefore, practicing sports should be seen as a natural anti-depressant, which contributes to a healthier state of mind. However, it is important to mention that each individual has different preferences and needs and it is essential to find the physical activity that is appropriate for each person (swimming, yoga, running, etc.).

In case of presenting any symptoms of depression, the medical recommendation is always to see a health professional for assessment, diagnosis, and treatment, before making important changes in our lifestyle.

Sports and physical activity are an integral part of children’s development. This promotes a healthy lifestyle, discipline, teamwork, and social development. Although rigorous exercise and training is usually done by adults, it does not mean that younger people cannot suffer injuries or health problems during sports. Sports medicine has advanced in care for athletes of all ages, and has not only become more specialized in it, but also promotes it.

In the sports medicine area focused on children and young people, their unique physiological, nutritional and psychological needs are studied according to their age. This also implements other branches such as pediatrics, nutrition, and physiotherapy to guarantee comprehensive and complete care.

In these cases, preventive measures are given priority, working together with coaches and parents to emphasize the type of exercises, warm-ups, and training suitable for each child, depending on the sport and age. In the case of an injury, timely diagnosis and treatment are vital, a sports medicine doctor is trained to treat the most common injuries in athletes (sprains, tears, etc.). It is important to see a specialist to avoid complications, especially if the young person wants to continue practicing sports, since sports medicine doctors also design personalized rehabilitation programs to guarantee an effective and safe recovery.

In young athletes, proper nutrition is also essential for their development and overall health. A nutritionist will be able to help by providing a balanced diet, however, a sports medicine doctor’s review will still be needed for guidance on nutritional needs in relation to physical activity and sports performance. Nutrition will be different for two children of the same age but doing different sports and with different intensity.

Within the comprehensive care with the specialist, psychological care and support is also guaranteed, remembering that the mental aspect is important for sports performance and well-being of young people. The doctor helps athletes deal with the anxiety and stress of sports participation.

Children’s sports medicine offers significant benefits in improving athletic performance, preventing injuries, and promoting lifelong healthy habits. With a focus on comprehensive care, sports medicine physicians ensure safety as the top priority in children’s sports activities. This field of specialty recognizes the specific needs of young athletes and is vital in the development of future talent. Sports medicine for children is essential to ensure a healthy and satisfying sports experience.

Nowadays a sedentary lifestyle has become a general health problem, according to the INEGI, 57.9% of the population aged 18 and over in Mexico is physically inactive. This can lead to various risks and health problems, one of them being injuries that arise due to decreased bone density, muscle weakness, and poor flexibility.

Musculoskeletal injuries due to physical inactivity are one of the most common types, by not using our muscles they become weaker and susceptible to sprains and tears. The joints are also affected since they lose support with the weakening of the muscles, and this causes them to become overloaded. Inactivity also causes a bad posture that leads to chronic pain. To reduce the risk, a regular exercise routine is necessary to maintain strength, balance, and flexibility.

It is important to remember that exercise is necessary for bone health, maintaining bone density and promoting calcium absorption. Bones become weaker as we age and become more prone to fractures, and the risk of osteoporosis rises, a condition that causes decreased bone mass. Exercising, especially exercise with weights and resistance, helps to reduce this risk and mitigate bone damage, since osteoblasts are activated during mechanical stress, which are responsible for bone formation and repair. Over time this effect will accumulate resulting in stronger, denser bones. Lastly, exercise increases blood flow, which helps distribute nutrients and oxygen, both necessary for bone remodeling.

Lack of exercise also affects other systems such as the cardiovascular and metabolic system. A lifestyle without physical activity increases the chances of a heart attack, coronary disease or hypertension. It also predisposes people to insulin resistance as a sedentary lifestyle affects insulin sensitivity and glucose regulation. It causes unfavorable changes in cholesterol levels and an increased risk of developing metabolic syndrome. Exercise strengthens the heart muscle, improves insulin sensitivity, decreases body fat, and lowers the concentration of triglycerides, cholesterol, and LDL.

In conclusion: a sedentary lifestyle is harmful to health and can lead to a wide variety of injuries. Regular physical activity is important to strengthen our muscles and joints, keep our bones healthy, and prevent or control other chronic diseases.

Before starting any physical activity, you should always go for a medical checkup with a professional to rule out risks and complications.

Athletes need rigorous training to excel in their competitions and maintain their performance level, however, during this preparation they usually forget something very important: rest. Rest is a fundamental pillar for sports performance with positive physiological and psychological effects.

Rest and sleep play an important role in tissue repair mechanisms and muscle growth. Although it is a passive activity, it is crucial for performance as it helps prevent overtraining by reducing fatigue, inflammation, and stress. During sleep, the growth hormone is released, promoting tissue repair, and cortisol also decreases, which brings benefits like stress control, better mood, and anti-inflammatory regulation.

Microscopic muscle damage begins to occur during moderate physical activity. That is why the recovery phase after a workout is important, where muscle fibers are rebuilt, increasing strength and mass, which helps improve athletic performance. In case of insufficient rest, this process is interrupted or insufficiently carried out, which could cause overuse injuries and decreased physical improvement.

Adequate sleep is also essential for the cognitive function of athletes, having benefits in memory and mood. This helps sports performance as the athlete maintains a mental sharpness and a competitive advantage. Lack of rest and inadequate sleep affects concentration, decreases reaction time and important decision making during training or competitions.

Finally, the combination of intense training and insufficient rest cause a hormonal alteration. The rise of the stress hormone cortisol can affect mood, sleep regulation, and even the immune system function. This affects the body to recover effectively and completely.

For proper rest and optimal recovery it is recommended:

1. A sleep time of around 7-9 hours each night.
2. Balanced nutrition to support muscle growth and repair.
3. Do a relaxation routine at night, such as reading or meditating.
4. Limit the consumption of caffeine or other stimulants close to your bedtime.
5. Avoid long naps during the day, these should be 20 to 30 minutes.

The importance of rest in athletes should not be ignored, it is as important as exercise and diet. Integrating appropriate rest plans for each athlete allows them to improve their performance and reach higher levels of their potential. In the long term, rest brings greater benefits to your general well-being.

Athletes are always looking to maintain or improve their physical performance, especially in the competitive scene. Although the most important pillars are continuous training, proper nutrition and mental preparation, the importance of physiotherapy cannot be overlooked, which helps prevent injuries, promotes better physical function, and facilitates the recovery process.

The way that physical therapy helps improve athletic performance is dynamic and diverse. One of the main focuses of physical therapy is injury prevention.

They identify areas of weakness or imbalance in an athlete’s musculoskeletal system and use techniques to assess and improve strength and flexibility, reducing the risk of injury during training and competitions.

However, if an injury already exists, rehabilitation is crucial for athletes to return to peak performance levels. Physical therapy also plays a critical role in the rehabilitation process by designing personalized programs that focus on restoring mobility, strength, and proprioception. By gradually performing the physical activities they ensure a safe and effective recovery, minimizing the risk of a new injury.

Physiotherapy also contributes to sports performance by implementing specific exercises and training regimens that increase muscular strength, power, agility, balance, and endurance, all of which are essential for athletes.

Physical therapy plays an important role in optimizing sports performance. Through injury prevention strategies, timely rehabilitation, personalized training, and biomechanical analysis, they help athletes increase their potential and performance. Whether you are a professional athlete or a person who likes to play sports, physiotherapy in training programs is essential and can generate significant benefits, promoting better performance and general well-being in people.