The last few days are returning many in Israel to a familiar reality of ongoing alertness. Life is conducted between one siren and another, and the news flows almost without interruption. For many, the feeling is that the entire body is in a state of constant tension.
Every small noise causes a jump. The thoughts race forward to the next alert. Sleep is less deep and the body remains alert.
But these sensations are not accidental. In fact, this is a completely natural biological response.
When the brain identifies a threat it activates the survival mechanism known as fight or flight. The body secretes hormones such as adrenaline and cortisol, the heart rate rises and the muscles contract. This system is designed to allow us to respond quickly to dangerous situations.
The problem begins when this state does not last minutes but days or even weeks. And you must admit that the week of war we experienced felt to us like long weeks.
When the body remains at high intensity
In a state of prolonged stress the body finds it difficult to return to balance. The nervous system remains in a high state of alertness, and the effect accumulates.
This can be expressed in persistent fatigue, irritability, hyper alertness, difficulty falling asleep and sometimes also in a feeling of anxiety.
The meaning is that the body has mobilized a great deal of energy to cope with the threat. In order to return to balance it needs to release it.
One of the most effective ways to do this is through movement.
Physical activity and its effect on stress
Many studies point to a direct connection between physical activity and the reduction of stress.
Physical activity helps lower the levels of cortisol in the body, and encourages the secretion of endorphins, serotonin and dopamine. These substances in the brain are associated with improving mood and a feeling of calm.
But not only long workouts have an effect. Studies show that even relatively short activity can improve mood almost immediately.
Broad scientific reviews found that even a single workout may reduce the psychological and physiological response to stress. Additional studies found that moderate intensity activity can suppress the cortisol response to a stressful stimulus.
In simple words, when the body is alert it needs movement in order to relax.
Even a few minutes can make a difference
The activity does not have to be perfect or planned. Sometimes even a short time of movement is enough to activate the body’s balancing mechanisms.
A short game with the children, a short run or a few minutes of shooting baskets can be enough to raise the heart rate a little, sweat and release tension.
Sometimes precisely the simplest actions are the ones that help the body relax.
The effect is especially significant when it comes to children. Children experience stress not only through thoughts but also through the body. Therefore joint activity that involves movement can help them release the tension.
A joint run, a ball game, tag or even dancing in the living room can be a simple way for emotional regulation.
Beyond the shared enjoyment, the movement allows the body to release the alertness.
Sport as a tool for mental resilience – what can be done in practice
In various frameworks around the world, sport is used as a tool for mental rehabilitation and coping with trauma. In Israel as well, programs operate that integrate physical activity as a tool for strengthening personal and social resilience.
Experience from the field as well as studies indicate that sport can strengthen a sense of capability, improve mood and provide a feeling of security and control.
So what can be done in practice?
● Go to a sports field that is near a shelter: 15–20 minutes of free running or an independent ball game, in a place that allows quick entry into a protected space.
● Go out for a run or a ride within a radius that allows reaching a protected space during an alert: Even short activity that raises the heart rate is enough to activate the body’s balancing mechanisms.
● Dance at home for ten minutes: Music, jumping, free movement. Raise the heart rate, and then allow the body to relax.
● Play together with the children: A game of tag near the house, a shooting competition, a jumping challenge in the living room or any game that combines movement.
Sometimes, even a quarter of an hour of movement is the difference between a body that remains alert – and a body that manages to relax.
The writer is the professional director of the SSI program – Sport for Social Advancement, at the Azrieli Foundation, which works to promote and strengthen Israeli society through sport and physical activity.