Sport teaches us how to live better

As I approach my 51st birthday, I reflect more deeply than ever on the power of movement. Not just for staying fit, but for living well—mentally, emotionally, and spiritually. I once read that sport teaches us how to live better. After decades of experience, I know that to be true. Sport is not simply a way to get stronger or stay slim. It’s not just an outlet for stress or a hobby. It’s a foundation. It’s medicine. In fact, some longevity experts go further, calling it the most powerful anti-aging pill we have.

Dr. Benjamin Levine, a leading cardiologist in sports medicine, put it well:

“Exercise needs to be part of your personal hygiene—like brushing your teeth, taking a shower, or cooking breakfast. The people who sustain their fitness for a lifetime all have this mindset in common. Exercise is a part of their life and not just something that they try to fit in when it's convenient.”

The real benefits of sport run far deeper than most of us realize. While we often focus on visible outcomes—like weight loss or strength gains—the invisible effects are even more transformative.

The Biological Brilliance of Movement

We are born to move. Regular physical activity is one of the most effective ways to prevent chronic illness. Research consistently shows that it reduces the risk of heart disease, stroke, type 2 diabetes, and even some cancers (Warburton et al., 2006). But beyond prevention, sport actively shapes a healthier, more resilient body from the inside out.

Take the brain, for example. Exercise boosts the production of brain-derived neurotrophic factor (BDNF), a key protein that protects neurons, encourages the growth of new ones, and strengthens the connections between them (Ratey & Loehr, 2011). This isn’t just science-speak—this is the stuff that helps us think more clearly, learn faster, and remember longer.

Then there's the locus coeruleus—a tiny region in the brainstem that acts as a central switchboard for focus, attention, and stress regulation. Physical movement activates this hub, increasing levels of norepinephrine, dopamine, and serotonin—neurotransmitters that govern how we feel, how we think, and how we respond to the world (Robertson et al., 2016). The result? Better mood, sharper focus, and a stronger buffer against anxiety and depression.

We often think of sport as a way to build muscle, burn fat, or improve cardiovascular health. But beneath the surface, at a cellular level, exercise is transforming your body in a remarkable way: by enhancing your mitochondria. Mitochondria are often referred to as the "powerhouses" of the cell because they generate the majority of ATP, the energy currency that fuels everything your body does. What many people don’t realize is that regular physical activity - especially endurance training and high-intensity interval exercise - triggers a process called mitochondrial biogenesis. This means your body creates more mitochondria and improves the function of the ones you already have.

Exercise activates molecular pathways such as AMPK and PGC-1α, which in turn switch on genes involved in mitochondrial production. The result? Greater cellular energy capacity, improved endurance, faster recovery, and enhanced resistance to fatigue and oxidative stress. These changes don’t just benefit athletes; they support metabolic health, delay age-related decline, and may even protect against chronic diseases like diabetes and neurodegeneration.

So next time you break a sweat, remember: you’re not just training muscles — you’re upgrading your entire cellular engine.

The Mental Edge

Sport doesn’t just change the structure of the brain, it changes how we use it. Studies show that physically active people tend to perform better cognitively across the board. From improved memory and faster reaction times to enhanced problem-solving and emotional regulation, the cognitive benefits of sport are undeniable (Hillman et al., 2008).

Sports that require strategy—like basketball, soccer, tennis, and boxing—train the brain in real-time adaptability. Athletes must anticipate, assess, and act, often in a split second. This constant mental engagement helps build what psychologists call “executive function”: the ability to plan, focus, remember instructions, and juggle multiple tasks efficiently (Best, 2010).

Creativity also gets a boost. Dynamic, open-ended sports (such as basketball, tennis, martial arts sparring)  foster out-of-the-box thinking, encouraging novel movements and strategies. Over time, this enhances our capacity for innovation—not just on the field, but in life.

Sport as a Social and Emotional Catalyst

Sport connects. Whether it’s a morning run with a friend, a weekly tennis match, or a competitive team sport, shared physical activity builds bonds. It fosters trust, communication, and a sense of belonging. These connections are essential. Studies show that strong social ties improve longevity and reduce the risk of depression (Umberson & Montez, 2010). Through sport, we learn cooperation, leadership, patience, and respect—skills that transfer effortlessly into our personal and professional lives.

Sleep, Recovery, and Longevity

Sport also plays a pivotal role in how well we rest. Regular physical activity, especially aerobic movement, improves sleep quality. People who exercise tend to fall asleep faster, sleep more deeply, and wake feeling more refreshed (Kredlow et al., 2015). This contributes to better immune function, mood regulation, and hormonal balance, all of which are critical for aging well.

In fact, the cumulative effects of movement on the body and brain can add years - healthy years - to our lives. One major study found that even moderate physical activity, like brisk walking for 20 minutes a day, can reduce premature mortality by over 20% (Wen et al., 2011). That's the power of consistency over intensity.

Sport as a Way of Life

Sport isn’t just about competition or aesthetics. It’s about living fully and aging wisely. The discipline it cultivates, the confidence it builds, and the energy it fuels—these are the real rewards.

Whether you're playing on a team, running solo through nature, lifting weights in the gym, or dancing in your living room, movement is a gift. It nourishes every part of who we are—body, mind, and spirit.

No, there isn’t a pill that compares. But there is something better: the practice of sport, woven into our lives like breath, like rhythm, like ritual.

Make it a non-negotiable part of your daily routine. By enriching every dimension of life—mental, physical, emotional, and social—sport becomes a lifelong catalyst for growth.

Start today. Move with intention. Choose a practice that challenges you, inspires you, and becomes part of your life’s rhythm. Your future self will thank you.

References

·         Best, J. R. (2010). Effects of physical activity on children's executive function: Contributions of experimental research on aerobic exercise. Developmental Review, 30(4), 331–351.

·         Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65.

·         Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449.

·         Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171–185.

·         Robertson, C., Horan, W. P., & Green, M. F. (2016). From neuroscience to treatment: Targeting neuroplasticity in schizophrenia. European Neuropsychopharmacology, 26(2), 222–232.

·         Umberson, D., & Montez, J. K. (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1_suppl), S54–S66.

·         Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ, 174(6), 801–809.

·         Wen, C. P., Wai, J. P. M., Tsai, M. K., Yang, Y. C., Cheng, T. Y. D., Lee, M. C., ... & Wu, X. (2011). Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, 378(9798), 1244–1253.