Physical activity during vacation is no accident – according to the study of the Multisport program 63 percent. Poles choose walks as the main form of holiday activity, and 60 percent He considers traffic to be an effective way to rest. The decision to include activity in holiday plans has a deep justification in neuroscience.
-Taking into account physical activity in away plans, we simply care for our mental health-says Mateusz Majchrzak, cognitive-behavioral therapist, Multisport expert. -short exercises, lasting 15-20 minutes, improve mood and vigor, and Daily walks, during which we take a minimum of 7,000 steps, affect the lower risk of depression – emphasizes the expert.
The mechanism of movement of movement on our body is complex and fascinating. Regular physical activity causes an increase in the level of β-endorphin-naturally produced in the body of a substance with an action similar to morphine, which is associated with a feeling of euphoria. There is also an increase in BDNF levels, i.e. protein secreted by nerve cells, which plays an important role in development, functioning and regeneration of neurons.
Sleep – the foundation of regeneration
While we plan holiday activities, we often forget about an equally important element of regeneration – a dream. It is the quality of sleep that often determines whether we will come back from vacation resources or tired.
– Sleep is the foundation of human well -being and you should also care for it on vacation. The minimum amount of sleep is six hours – if it is smaller, then trouble begins. We must also remember about two additional issues – At a constant time of getting up and not shifting sleep with substances such as caffeine and alcohol – explains Mateusz Majchrzak.
It is particularly important to avoid alcohol, which destroys the quality of sleep even in small amounts. Alcohol reduces the time spent in the REM phase, crucial for mental health, while increasing the level of cortisol – stress hormone.
Preparation for vacation and sleep quality
Many people make a mistake, trying to sleep before before going on vacation. The effect is opposite to the expected – we cannot fall asleep despite fatigue.
– Before traveling on vacation, we often go to sleep earlier, wanting to sleep well before traveling. And … we can't sleep. Causes? Excitement and adrenaline and lack of sufficient sleep pressure. It is better to lie down at a normal time for us or even a moment later – Let's let the so -called A balloon with sleep pressure fill up and feel tired despite the emotions associated with the upcoming journey – advises the expert.
Vacation as a chance to introduce positive changes
Holidays are also an ideal moment to introduce small but significant changes in our daily habits. Additional time we gain during vacation can be used on Experimenting with new forms of activity or routines for taking care of yourself.
– Part of the time space we gain in vacation is worth using to introduce small changes in everyday habits to better ensure your health and well -being. The vacation will end, and the habit that we associate with something pleasant – will stay with us for longer – emphasizes the expert.
Studies confirm the effectiveness of this approach – 93 percent. Multisport users have stated that spending a vacation actively has a positive impact on dealing with responsibilities after returning to work. As the main benefits, they showed better mood (74 percent) and more energy to perform professional duties (61 percent).
Rest not only on vacation
The key issue is the awareness that regeneration cannot be limited to holidays. With an intensive lifestyle that most Poles lead, daily rest becomes as important as holidays.
– Vacation can work wonders for our mental condition – if we remember about regular movement, sleep and avoid stimulants. However, non -chief rest is equally important – otherwise, The energy debt taken every day will turn out to be so large that the holidays are not enough – warns the therapist.
Effective regeneration during vacation is the art of combining physical activity with proper rest, attention to sleep and avoiding substances that can interfere with the body's natural regenerative processes. Remembering these rules, we can make our vacation a real investment in health and well -being for many months.
