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ExerciseExercise

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The Exercise-Stress ParadoxThe Exercise-Stress Paradox

Exercise helps to reduce stress.Exercise helps to reduce stress.

When stressed, people are less likely When stressed, people are less likely to exercise.to exercise.

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Exercise and Stress ReductionExercise and Stress Reduction1. Makes you feel less 1. Makes you feel less anxiousanxious

2. Relaxes you2. Relaxes you

3. Increases alertness3. Increases alertness

4. Makes you feel better 4. Makes you feel better about yourselfabout yourself

5. Reduces depression5. Reduces depression

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Exercise and Stress ReductionExercise and Stress Reduction

6. Helps you sleep better6. Helps you sleep better7. Increases your energy7. Increases your energy8. Rids the body of stress-8. Rids the body of stress-causing adrenaline and causing adrenaline and other hormonesother hormones9. Encourages a healthier 9. Encourages a healthier dietdiet10. Allows you time for 10. Allows you time for yourselfyourself

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Stress and Exercise ReductionStress and Exercise Reduction

People are less likely to People are less likely to exercise during stressful exercise during stressful timestimes

Time constraintsTime constraints

Creates a cycleCreates a cycle

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Exercise ProgrammingExercise ProgrammingEndurance, Strength, FlexibilityEndurance, Strength, Flexibility

IndividualizedIndividualized

Find something enjoyableFind something enjoyable

Physical activityPhysical activity

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Indoor ActivitiesIndoor ActivitiesTreadmill runningTreadmill runningTreadmill walkingTreadmill walkingStep aerobicsStep aerobicsStair climbingStair climbingStationary bikeStationary bikePush-upsPush-upsJump ropeJump ropeRacquetballRacquetballTai ChiTai ChiBalletBalletSalsa DancingSalsa DancingOther DancingOther Dancing

Judo, Karate,Tai Kwan DoJudo, Karate,Tai Kwan DoWeightliftingWeightliftingSwimming lapsSwimming lapsAerobicsAerobicsYogaYogaCross-country ski machineCross-country ski machineClimbing gymsClimbing gymsRowing machineRowing machineElliptical trainerElliptical trainerWater aerobicsWater aerobicsCleaning, houseworkCleaning, housework

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Outdoor ActivitiesOutdoor ActivitiesRunningRunningWalkingWalkingMountain-bikingMountain-bikingHikingHikingIn-line skatingIn-line skatingBackpackingBackpackingBeach volleyballBeach volleyballRacewalkingRacewalkingKayakingKayaking

Cross-country Cross-country skiingskiingDownhill skiingDownhill skiingTennisTennisBasketballBasketballFootballFootballBaseballBaseballSoccerSoccerFrisbeeFrisbee

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Programming (continued)Programming (continued)

Learn more about activityLearn more about activityEquipmentEquipment CostCost LocationLocation

SafetySafety SkillsSkills LessonsLessons

VarietyVariety

Make physical activity a part of your Make physical activity a part of your daily life!daily life!

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Motivated To Move!Motivated To Move!Recommendations by the Recommendations by the American Council on American Council on ExerciseExercise– Begin with appropriate Begin with appropriate

expectationsexpectations– Structure program to match Structure program to match

goals, preferences, needs, goals, preferences, needs, and historyand history

– Choose activities that fit your Choose activities that fit your lifestylelifestyle

– Set appropriate goalsSet appropriate goals– Give yourself choicesGive yourself choices

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Motivated To Move! (Part 2)Motivated To Move! (Part 2)

– Recognize positive consequencesRecognize positive consequences– Increase rewarding & decrease Increase rewarding & decrease

negative aspectsnegative aspects– Chart progress & get feedbackChart progress & get feedback– Use prompts to set the stage Use prompts to set the stage – Find models of good healthFind models of good health

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Motivated To Move! (Part 3)Motivated To Move! (Part 3)

– Enlist social supportEnlist social support– Develop personal responsibility Develop personal responsibility

and commitmentand commitment– Prepare for lapsesPrepare for lapses– Create an overall healthy lifestyleCreate an overall healthy lifestyle