Sport and physical activity as a substitute

Introduction

Gaming addiction is fueled by the expectation of a "dopamine" surge from betting. A similar effect is given by physical activity - endorphins and serotonin are produced, which improve mood and reduce craving. Sport helps to shift attention and strengthen discipline.

1. Gambling substitution mechanisms

Endorphin effect:

• - Training leads to the release of endorphins, with a "running high" effect, which replaces dopamine feeds from bets.
Cortisol reduction:
• - Regular exertion reduces the stress hormone cortisol, reducing emotional discomfort that provokes games.
Strengthening self-control:
• - Gradual increase of training load trains will and habit to finish business.

2. Choosing the right activity

1. Cardio loads: running, cycling, swimming, rope.

Intensity 60-75% of the maximum heart rate, duration 30-45 minutes.
2. Strength training: basic exercises with body weight or weights.

Squats, push-ups, plank, pull-ups - 2-3 times a week, 3-4 sets.
3. Group types: team types (basketball, football), group fitness classes, martial arts.

The social component motivates and provides support.
4. Flexibility and awareness: yoga, Pilates, stretching.

Daily 15-20 minutes to restore muscles and relieve psychoemotional tension.

3. Building a training plan



Stage	Activity	Frequency	Time
Warm-up	Easy cardio (warm-up)	Every time	5-10 minutes
Main part	Cardio/strength training	3-4 times a week	30-45 minutes
Hitch	Stretching/yoga	After each workout	10-15 minutes


4. Motivating and perpetuating a habit

1. Tracking and goals:
• Record workouts in the application or diary: time, distance, number of approaches.
• Set short goals: "run 3 km in 20 minutes" or "do 20 push-ups in a row."
2. Progress Awards:
• Small incentives (new sneakers, sports gel) for each week of regular classes.
• Large - for a month without passes (going to the pool, massage).
3. Training partner:
• Friends or online groups in the messenger will support and will not let you miss the lesson.

5. Overcoming barriers

Laziness and fatigue:
• - Plan workouts during peak energy (morning or immediately after work).
Boredom:
• - Alternate activities, listen to music or podcasts.
Limited time:
• - Intensive interval training (HIIT) of 15-20 minutes gives the same effect as a standard hour session.

Conclusion

Systematic sport replaces gambling cravings and strengthens resources for not playing. Choose the right type of load, make a realistic plan, motivate yourself with awards and partners - and physical activity will become your reliable ally in the fight against online casinos.