Benefits of surfing on the physical and mental health of human beings.

Exercise provides many benefits for health and quality of life, not only physically, but also helps to forget worries by keeping our minds occupied.

When we practice some physical activity, for example surfing, our brain produces endorphins that function as neurotransmitters and make our body feel better.

But surfing not only makes us feel better, it also boosts self-confidence and reduces symptoms of mild depression and anxiety. Furthermore, the exercise can improve sleep, which is often disrupted by stress, depression, and anxiety.

Regarding surfing, physical activity in this sport is very important to satisfy our physical and mental needs, because the exercise involved is considered one of the most beneficial for our body.

The benefits of surfing are numerous; here are a few examples: it helps the heart and improves blood pressure due to increased blood flow and better blood lipid levels; it strengthens the nervous system and provides beneficial substances for the brain; it benefits the muscles by reducing adipose tissue and increasing aerobic capacity; it enhances our perception of the environment and improves our quality of life by providing greater contact with nature; and many other benefits.

 

Ariel Gutiérrez, a national surfer and physiotherapist, gives us his opinion on the subject as a lover of surfing and health.

“We are going through very stressful times with this pandemic and the huge blow it has dealt to the economy. However, we were already experiencing a growing rate of stress in society, and this is detrimental to the body. One of the first signals the brain sends when it detects a stressful situation is to modify the function of the adrenal glands, located just above the kidneys. These glands are responsible for modulating the body's response to the stressful event, and they do so through two hormones that act as neurotransmitters: cortisol and adrenaline. While this response activates the systems that allow us to cope with a dangerous situation, it also inhibits other systems that perform essential functions for the body. Thus, when we feel stressed, our metabolism has more difficulty getting rid of the fat that accumulates in the abdomen, and the immune system reduces its activation level, making us more vulnerable to all kinds of illnesses. Consequently, higher stress levels are linked to all kinds of pathologies: from obesity to cancer, including disorders of the Mood disorders such as anxiety or depression, vascular pathologies like heart attacks and strokes, and other neurological conditions like Alzheimer's can all contribute to stress. In this case, surfing is, in the vast majority of cases, beneficial for combating stress. A good surf session can counteract the effects of a stressful day. Every time you activate your circulatory system, you release endorphins that make you feel good, help you relax and disconnect from your problems, and also activate your immune system. However, this cannot be generalized, and sport can be a double-edged sword. For example, some surfers may experience high levels of stress related to competition, results, and media exposure. Likewise, very long exercise sessions can deplete serotonin reserves, weakening the natural response to stress. Other interesting studies reveal that many practitioners of extreme sports have lower levels of dopamine and serotonin. This means that, on the one hand, they seek high levels of activation, and on the other, they are less likely to perceive and avoid risks. These individuals seem more resistant to stress in general, but also to extreme sports. Post-traumatic stress is commonly associated with sports accidents or the death of acquaintances who practice the same sport. This highlights the importance of individual differences in understanding how stress affects us. Generally speaking, each person should find a sport that suits their personality and the level of emotional stress they are comfortable with, and in most cases, it's advisable to practice in moderation to prevent fatigue and burnout.

We live in very stressful times and the sport of surfing could greatly benefit us, for this reason we wanted to learn more about the subject with a specialist in the general field of sports and the professional in Human Movement Sciences, Katerina Fernández, who will give us some answers about the correct use of exercise.

What positive health effects does physical activity, in this case surfing, have?

Humans are designed to move. Physical activity is essential and has countless health benefits. It acts as a shield against viruses, bacteria, and chronic diseases such as overweight, obesity, diabetes, high cholesterol (dyslipidemia), and high blood pressure, as well as helping to prevent cardiovascular events and diseases. Similarly, physical activity helps increase serotonin levels in the body, leading to a significant decrease in mental health conditions such as depression and anxiety. It also strengthens self-confidence and self-esteem by improving body image. At an organic level, 30 minutes of moderate physical activity per day (according to the American College of Sports Science) helps maintain muscle mass, increases bone mass, preventing osteoporosis, and reduces body fat percentage. Furthermore, by improving blood circulation, it enhances blood oxygenation levels, thus improving respiratory capacity.

Why is sport so important for health?

Prescribed exercise (which is different from sport) is of paramount importance to health because it optimizes the functioning of the human body through movement. This triggers a series of benefits that allow individuals to become increasingly healthier. Athletes, in general, have better blood cholesterol levels, greater oxygenation capacity due to their muscle-to-fat ratio, and protective physiological values ​​such as lower resting heart rate and respiratory rate. Water sports like swimming and surfing also provide greater body awareness (preventing injuries from poor posture), higher serotonin levels after competitions or training sessions, increased flexibility, and greater activity in respiratory and postural muscles, resulting in excellent cardiovascular and respiratory health.

What are the times when it is not recommended to do sports?

Physical activity is almost never contraindicated. Humans are designed to be active, and in general, physical activity brings only benefits. However, exercise prescribed by a professional is necessary in cases of chronic illnesses such as high blood pressure, diabetes, obesity, fibromyalgia, migraines, certain types of arthritis, or respiratory diseases such as chronic obstructive pulmonary disease ( COPD), asthma, cystic fibrosis, among others.
For athletes, especially in water sports like surfing and swimming, it's crucial to rest in case of sport-specific injuries or accidents, or in case of colds or viral or bacterial illnesses. The physical exertion involved in sports ultimately creates physiological stress that lowers the body's defenses during training. The body first needs to fight the virus or bacteria and recover its normal physiological functions before resuming exercise. Exercising in this state only increases the duration and potential for damage caused by the virus or bacteria, which is counterproductive because it prolongs the waiting time before returning to normal training.

What recommendations to avoid injuries or bad experiences would you give to those people who have been taking advantage of this time in quarantine to do sports?

The most important thing is to find a professional who can prescribe the right exercise for you. It's true that sometimes it's just laziness, but it's crucial to listen to your body. The human body is an incredible machine with unparalleled range of motion and can withstand almost anything, as long as you go through a process that allows the body to adapt to these new conditions. Someone who has never run in their life can, for example, run 10 km a day, but sooner or later, injuries will occur. The body requires adaptation through various processes to perform practically any physical task (like crawling to walking in infants). However, it's my professional responsibility to encourage people to keep moving, since, as mentioned before, physical activity is necessary to maintain a healthy life.

We live in times where people don't focus on practicing sports activities. What advice would you, as a sports professional, give to those people so they might be encouraged to try surfing, for example?

A sedentary lifestyle is the most dangerous silent killer of all, as it's not just about looking fatter or feeling less attractive. Physical deconditioning brings with it a series of consequences, some of which are irreversible, such as obesity, being overweight, cardiovascular disease, muscle atrophy, loss of muscle mass and increased body fat, atherosclerosis, strokes, diabetes, high blood pressure, shortness of breath when walking, muscle aches and cramps, muscle contractures, fatty liver disease, and the list goes on. I mentioned this earlier, but I think it's important to emphasize it: the American College of Sports Science says that to be healthy and avoid physical deconditioning, at least 150 minutes of moderate-intensity physical activity per week is NECESSARY, or, in the case of athletes, 75 minutes of vigorous-intensity physical activity.

Numerous studies have shown that surfing offers significant health benefits, both physical and mental, and these days, being healthy is paramount. So why not start by spending less time on other hobbies and dedicating more time to ourselves?

Written by: Enrique Hernández

General Management: Marco Montero