Until I was 12, I did not play any sport regularly. From 12 to 14, I trained in jiu-jitsu. It was very good for my development: it improved my fitness, brought me closer to other people, and taught me values that I still carry with me.

At 14, I stopped training to focus on preparing for Colégio Naval, a Brazilian Navy boarding high school. After I was admitted, I started running, joined the judo team, and returned to jiu-jitsu.

Six years later, jiu-jitsu and running are still part of my routine. I have also taken up swimming and plan to move into triathlon soon.

Why play a sport?

For me, the first reason is simple: having more energy for daily life. Physical activity helps with health and fitness, and that shows up in ordinary moments. Climbing stairs without feeling exhausted, sleeping better, and having energy to play with your children are things we often only value when they start to disappear.

A sport can also make room for other changes. Once I began training, I paid more attention to what I ate and started setting personal goals. You do not have to become an athlete or turn every workout into a source of pressure. Improving at something you chose to do can be enjoyable.

Martial arts taught me to deal better with pressure and discomfort. Running and swimming helped me build resilience, especially on days when I did not want to train but followed my plan anyway. These are personal experiences, but they affect how I approach difficult tasks outside sport.

There is also evidence of a small positive association between sports participation and academic performance in children and adolescents. A systematic review and meta-analysis of 115 studies found this association and reported more favorable results with moderate participation, around one to two hours a week. The authors noted limitations in the studies they assessed, so the findings do not show that sport alone improves every student’s grades.

Finding the right sport takes time

There are many options: martial arts, running, swimming, football, cycling, and others. It is worth trying different activities until you find one you genuinely enjoy. Once you start, try to stay with it for at least six months before deciding it is not for you.

The beginning is usually difficult, especially in sports that require technique, such as martial arts. It is normal to feel unskilled or to think you are not suited to it. Everyone starts without experience, and improvement comes with practice.

The important thing is not to treat sport as a burden. Finding an activity that suits you is a chance to take care of your body and set challenges you want to meet.