As an athlete, I have always known that physical activity can transform a person’s body. But over the years, I’ve come to realise that sports and exercise are just as powerful for our minds.
The connection between physical health and mental well-being is undeniable, and my own experiences as the former captain of Pakistan’s women’s national football team and a professional athlete have only deepened my belief in this. I would like to share how sports and exercise have shaped my mental health, helped me through difficult times, and ultimately empowered me to continue moving forward, even when life seemed overwhelming.
For most of my career, football has been my life. It’s been my passion, my escape, and a source of strength. But despite the joy and satisfaction it brought me, there were times when I felt mentally drained and emotionally exhausted. Like any athlete, I faced pressure, self-doubt, and the weight of expectations -- both from others and from myself. But I realised early on that physical activity didn’t just build my strength and endurance; it built my resilience, helping me push through difficult moments, both on and off the field.
One of the lowest points in my life came when I lost my best friend and teammate. It was a moment I never fathomed could happen, and the grief that followed was indescribable. Losing someone who was not only a teammate but a close friend shattered me. Football, the thing I loved most, felt like a distant memory. It became difficult to play with the same heart and passion I once had. The weight of the loss hung heavy, and I found it hard to find joy in the sport that had always given me so much.
But during that time of intense sorrow, I also knew something that helped me begin to heal: sports and physical activity would help me. I didn’t know how long it would take, but I knew that getting back onto the field, feeling the ball at my feet, and training with my teammates again would be a way to honour my friend. Even though the pain was deep, there was something about the rhythm of the game -- the running, the passing, the teamwork -- that slowly brought me peace. Football didn’t just help me forget, it allowed me to process my grief in a way words never could.
Exercise has an incredible ability to shift our mindset. When we engage in regular physical activity, our brains are more likely to function at their best, leading to improved concentration, memory, and overall cognitive function.
It’s in these moments of physical exertion that we can quiet our minds, focus solely on the task at hand, and let go of the mental clutter that builds up over time. It’s not about
escaping reality, but rather about creating the mental clarity needed to face it.
One of the most profound effects of physical activity on my mental health has been its ability to help me manage stress and anxiety. As athletes, we often feel like we must meet certain expectations -- be it personal or professional -- and sometimes, that pressure can feel suffocating. Football, and exercise in general, taught me to release that pressure. It allowed me to feel empowered instead of overwhelmed. The endorphins released during a good workout or match lifted my mood, reduced my stress and helped me approach challenges with a clearer, calmer mind.
Whether it’s the rush of a last-minute goal in football, the sense of unity during team training, or simply the satisfaction of achieving a personal best, these moments have become more than just physical victories. They have been mental victories, too. They have been reminders that growth is possible -- both as an athlete and as a person. Exercise also teaches valuable skills in managing frustration and resilience. Not every workout or competition goes as planned. But it’s through these setbacks that we learn how to pick ourselves up, adjust our mindset, and keep moving forward. This is a skill that transcends sports and can be applied to every aspect of life.
However, the benefits of sports and exercise go beyond just the physical or emotional. Sports, especially team sports like football, also provide an essential element to mental well-being: connection. One of the most meaningful parts of being on a team is the bond you share with your teammates. My teammates weren’t just players on the field -- they were my support system, my family. They were there for me during the darkest times, including the passing of my best friend. The solidarity and sense of unity we had on and off the field made all the difference during that difficult period. The laughter, the encouragement, and the shared goals helped me navigate through the grief.
As women in Pakistan, where the importance of sports for girls has often been undervalued, we have had to fight for our place in the sporting world. But the more we push our boundaries, the more we realise what we’re capable of.
This shift in mindset -- believing in ourselves -- can carry over into other areas of life, helping us face challenges with strength and determination. It’s not just about breaking barriers in sports; it’s about breaking barriers in life, too.
While physical activity and exercise can have a significant impact on mental health, we also need to acknowledge that mental well-being is multifaceted. The stigma around mental health in Pakistan and many other countries still exists, which prevents people from seeking the help they need. It’s not enough to just rely on physical activity; mental health support, therapy, and access to professional help are equally important. Through my journey, I’ve learned that seeking help is a strength, not a weakness.
It is vital we integrate mental health practices into our routines, just as we do with physical training. Meditation, mindfulness, and even speaking openly about our feelings are just as important as working on our agility or strength. We must remember that a healthy mind is the key to achieving greatness in both sports and life. It’s not enough to only train the body; the mind needs to be nurtured as well.
The key to mental well-being is balance. Sports and exercise are powerful tools in that balance. They provide a way to manage stress, improve our mood, and cultivate resilience. But true mental health requires more than just physical activity. It requires self-compassion, emotional support and the courage to seek help when needed.
Sports and exercise are not just about competition or physical achievement. They are powerful tools for nurturing our mental and emotional health. Whether you’re facing personal loss, struggling with stress, or simply seeking balance in your life, physical activity can help you find clarity and strength.
For me, football was my therapy, my solace and my source of healing. And I hope that by sharing my story, others will feel encouraged to embrace sports and exercise -- not just for their physical benefits but for their immense power to heal and restore the mind.
The writer is the former captain of Pakistan’s National Women’s Football. She is also a mental health ambassador for the British Asian Trust.
