Exercise
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The Exercise-Stress Paradox
Exercise helps to reduce stress.
When stressed, people are less likely
to exercise.
2
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
3
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
5
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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