Exercise

							Exercise

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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   Judo, Karate,Tai Kwan Do
Treadmill walking   Weightlifting
Step aerobics       Swimming laps
Stair climbing      Aerobics
Stationary bike     Yoga
Push-ups            Cross-country ski
Jump rope           machine
Racquetball         Climbing gyms
Tai Chi             Rowing machine
Ballet              Elliptical trainer
Salsa Dancing       Water aerobics
Other Dancing       Cleaning, housework    7
        Outdoor Activities
Running            Cross-country
Walking            skiing
Mountain-biking    Downhill skiing
Hiking             Tennis
In-line skating    Basketball
Backpacking        Football
Beach volleyball   Baseball
Racewalking        Soccer
Kayaking           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         10
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




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