Exercise

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Exercise
2
The Exercise-Stress Paradox

• Exercise helps to reduce stress.
• When stressed, people are less likely to exercise.

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Exercise and Stress Reduction

• 1. Makes you feel less anxious
• 2. Relaxes you
• 3. Increases alertness
• 4. Makes you feel better about yourself
• 5. Reduces depression

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Exercise and Stress Reduction

• 6. Helps you sleep better
• 7. Increases your energy
• 8. Rids the body of stress-causing adrenaline
  and other hormones
• 9. Encourages a healthier diet
• 10. Allows you time for yourself

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Stress and Exercise Reduction

• People are less likely to exercise during
  stressful times
• Time constraints
• Creates a cycle

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Exercise Programming

• Endurance, Strength, Flexibility
• Individualized
• Find something enjoyable
• Physical activity

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Indoor Activities

• Treadmill running
• Treadmill walking
• Step aerobics
• Stair climbing
• Stationary bike
• Push-ups
• Jump rope
• Racquetball
• Tai Chi
• Ballet
• Salsa Dancing
• Other Dancing

• Judo, Karate,Tai Kwan Do
• Weightlifting
• Swimming laps
• Aerobics
• Yoga
• Cross-country ski machine
• Climbing gyms
• Rowing machine
• Elliptical trainer
• Water aerobics
• Cleaning, housework

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Outdoor Activities

• Running
• Walking
• Mountain-biking
• Hiking
• In-line skating
• Backpacking
• Beach volleyball
• Racewalking
• Kayaking

• Cross-country skiing
• Downhill skiing
• Tennis
• Basketball
• Football
• Baseball
• Soccer
• Frisbee

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Programming (continued)

• Learn more about activity
• Equipment Cost Location
• Safety Skills Lessons
• Variety
• Make physical activity a part of your daily life!

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Motivated To Move!

• Recommendations by the American
  Council on Exercise
• Begin with appropriate expectations
• Structure program to match goals, preferences,
  needs, and history
• Choose activities that fit your lifestyle
• Set appropriate goals
• Give yourself choices

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Motivated To Move! (Part 2)

• Recognize positive consequences
• Increase rewarding decrease negative aspects
• Chart progress get feedback
• Use prompts to set the stage
• Find models of good health

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Motivated To Move! (Part 3)

• Enlist social support
• Develop personal responsibility and commitment
• Prepare for lapses
• Create an overall healthy lifestyle