18/03/2026
Sport and Mental Health: How Physical Activity Helps You Feel Better
A practical guide to finding motivation and turning exercise into a habit.
Physical activity does more than keep the body healthy — it also helps reduce fatigue, emotional strain and anxiety.
This is particularly important in spring. At this time of year, the body is adjusting to changes in temperature and daylight hours. Circadian rhythms — which regulate sleep, energy levels and hormonal balance — begin to shift. With increased exposure to sunlight, the body produces less melatonin, the hormone responsible for sleep.
These changes can lead to reduced concentration and a general sense of low energy. Productivity may decline, sleep quality can worsen, and mood fluctuations may become more noticeable.
Even moderate levels of physical activity can ease this period of adjustment. Regular exercise supports the cardiovascular system and improves circulation, helping tissues receive more oxygen and nutrients. It also stimulates the release of mood-enhancing hormones such as endorphins and dopamine, while lowering levels of the stress hormone cortisol.
To help you stay motivated and build exercise into your routine, our psychologists have prepared a set of practical tips:
Set realistic goals
Our brains are more resilient to small increments. Therefore, you should try starting with 10-15 days of training 2-3 times a week. This could be a rank-based workout or a short yoga practice.
Choose activities you enjoy
Motivation increases when you do something you genuinely like. You don’t have to commit to strength training in a gym — consider dancing, yoga, swimming or any other activity that suits you.
Link it to an existing habit
You can use a method that involves linking a new habit to one you already have. For example, after your morning shower, you could do 5–10 minutes of exercise. This can help make physical activity part of your daily routine.
Prepare in advance
Set yourself up for success by preparing ahead of time. Lay out your clothes and any equipment you need, keep them in a visible place, and set regular reminders. This can make it easier to get started and gradually turn exercise into a regular habit.
Track your progress
Even small achievements can help maintain motivation. You can use a fitness tracker or simply mark your activity in a calendar to see your progress over time.
These simple steps can help you build sustainable healthy habits, achieve better results and experience greater enjoyment from physical activity.
This material was prepared as part of a project implemented by the Charitable Foundation «Angels of Salvation» in partnership with Right to Protection and HIAS, with support from the Federal Government of Germany through the German Federal Foreign Office.
This is particularly important in spring. At this time of year, the body is adjusting to changes in temperature and daylight hours. Circadian rhythms — which regulate sleep, energy levels and hormonal balance — begin to shift. With increased exposure to sunlight, the body produces less melatonin, the hormone responsible for sleep.
These changes can lead to reduced concentration and a general sense of low energy. Productivity may decline, sleep quality can worsen, and mood fluctuations may become more noticeable.
Even moderate levels of physical activity can ease this period of adjustment. Regular exercise supports the cardiovascular system and improves circulation, helping tissues receive more oxygen and nutrients. It also stimulates the release of mood-enhancing hormones such as endorphins and dopamine, while lowering levels of the stress hormone cortisol.
To help you stay motivated and build exercise into your routine, our psychologists have prepared a set of practical tips:
Set realistic goals
Our brains are more resilient to small increments. Therefore, you should try starting with 10-15 days of training 2-3 times a week. This could be a rank-based workout or a short yoga practice.
Choose activities you enjoy
Motivation increases when you do something you genuinely like. You don’t have to commit to strength training in a gym — consider dancing, yoga, swimming or any other activity that suits you.
Link it to an existing habit
You can use a method that involves linking a new habit to one you already have. For example, after your morning shower, you could do 5–10 minutes of exercise. This can help make physical activity part of your daily routine.
Prepare in advance
Set yourself up for success by preparing ahead of time. Lay out your clothes and any equipment you need, keep them in a visible place, and set regular reminders. This can make it easier to get started and gradually turn exercise into a regular habit.
Track your progress
Even small achievements can help maintain motivation. You can use a fitness tracker or simply mark your activity in a calendar to see your progress over time.
These simple steps can help you build sustainable healthy habits, achieve better results and experience greater enjoyment from physical activity.
This material was prepared as part of a project implemented by the Charitable Foundation «Angels of Salvation» in partnership with Right to Protection and HIAS, with support from the Federal Government of Germany through the German Federal Foreign Office.
