Transcript The Effects of Mild Physical Activity on Stress

Chapter 10
Release: Using Physical Activity
to Dissipate the Effects of Stress
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Overview
This chapter
Introduces the fourth of the
Five Rs of Coping—
Release— and discusses the
use of physical activity to
release stress
Explores the effects of mild,
moderate, and vigorous
physical activity on health
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Outline
Fight-or-flight revisited
Physiological and psychological
benefits of exercise and physical
activity
Effects of mild, moderate, and
vigorous physical activity
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Outline (Cont’d)
Systematic muscle relaxation
Yoga and stretching
T’ai chi ch’uan
Human touch
Laughter
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Fight-or-Flight Revisited
The stress response mobilizes
energy and muscle tension
Failure to fight or flee leaves
the body in a tense state
Tension can be relieved
constructively
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The Health Benefits of Exercise
and Physical Activity
There are many physiological and
psychological benefits associated
with exercise and physical activity
Lifestyle changes not only benefit
an individual’s fitness level but also
are essential for effective stress
management
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Physiological Benefits of
Exercise and Physical Activity
Tension reduction
Hormone utilization
Fat/cholesterol utilization
Enhanced cardiorespiratory
function
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Psychological Benefits of
Exercise and Physical Activity
Release of neuropeptide and amine
neurotransmitters
Enhanced self-esteem and selfimage
Increased creativity and
concentration
Reduced anxiety and improved
outlook on life
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Sympathomimetics
 Some chemicals in foods, beverages,
and drugs act as pseudostressors,
stimulating the sympathetic and central
nervous systems
 Examples: caffeine, chocolate
 Cause a stress-like response:
increased heart rate, increased blood
pressure, release of hormones, etc.
 Called pseudostressors because not
associated with stress-appraisal
process
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The Effects of Physical Activity on
Stress
 All physical activity has the ability to
dissipate the muscle tension and
circulating hormones that are a
potentially harmful by-product of the
stress response
 These stress by-products can make us
feel on edge and make it difficult to
perform activities ranging from thinking
clearly to sleeping soundly
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Mild, Moderate, and Vigorous
Physical Activity
 One way to categorize physical activity
is by the type and amount of energy
they use
 Aerobic exercise: activities that extend
beyond 4 minutes of continuous
moderate performance, producing
energy with oxygen
 Anaerobic exercise: short-term,
intensive bursts of activity lasting no
longer than about 90 seconds
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Adjusting the Level of Physical
Activity
It is relatively easy to moderate
the level of most forms of physical
activity and exercise by changing
the FIT variables
The acronym FIT stands for
Frequency
Intensity
Time
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The Effects of Mild Physical
Activity on Stress
 Several classic stress management
techniques involve mild physical
activity to release the muscle tension
associated with stress
 You can learn and practice them on
your own, but many people find taking
classes with others to be quite
enjoyable
 Instructions for getting started with
each technique are included in the text
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Systematic Muscle Relaxation
Developed by Edmund Jacobson,
a Chicago physician, to relax the
muscles of presurgical patients
Discovered the technique also
relaxed the mind and the activities
of the internal organs
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Systematic Muscle Relaxation
Systematic muscle relaxation
works by the alternate tensing and
relaxation of a specific muscle or
muscle group
Tensing should be vigorous but
not to the point of pain
Work your way through your whole
body, one area at a time
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Yoga and Stretching
Most of us do not fully stretch our
muscles daily
The result is chronically shortened
muscles, tendons, and ligaments
 This causes a restricted range
of motion, fatigue, pain, and
spasms
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Yoga and Static Stretching
 Yoga, as initially intended, was a way
of life and a way of being
 Hatha is a type of yoga that uses
stretching exercises called postures
 Hatha yoga stretching is similar to
static stretching (passively
stretching a specific muscle by putting
it into a maximally stretched state and
holding it for an extended period)
 Many who perform static stretches
unknowingly perform hatha postures
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Yoga and Stretching (Cont’d)
Systematic stretching
lengthens muscles
loosens connective tissue
increases the joint’s range
of motion
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Yoga and Stretching (Cont’d)
Some guidelines
Perform all movements
slowly
Do not stretch to the point of
pain
Hold the stretch, initially for
10 seconds
Do not bounce
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T’ai Chi Ch’uan
 An ancient Chinese self-defense
form with over 100 physical
movements
 When used as exercises, these
movements provide reduced
physical and mental stress
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T’ai Chi Ch’uan (Cont’d)
Movements based on six
concepts
Effortless, deep breathing
Tension reduction
A perpendicular stance
A low center of gravity
An even speed
Mind/body integration
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Massage
Massage relieves muscle
tension and stimulates
circulation
Massage is used by athletes,
trainers, and sports medicine
specialists to prevent and treat
soft-tissue injuries and speed the
healing process
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Massage (Cont’d)
Types of massage
Swedish massage
Total body massage
Shiatsu massage
Combines accupressure and
massage
Medical/sports massage
Improves blood flow to a specific
area
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Sexuality and Massage
Massage is sensual
Massage is not an
inherently sexual activity,
although it can be used that
way
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How to Give a Massage
 Suggestions for preparation
(e.g., obtaining oils or powders)
and performance (e.g., having
enough room to get completely
around the person without having
to lean on or jump over him or
her; types of strokes; how to
massage feet) of massage are
given in the text
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The Effects of Moderate Physical
Activity on Stress
 Surgeon General’s Report on
Physical Activity recommends 30-60
minutes of moderate physical
activity daily
 Uses roughly 150 calories daily or
1000 calories weekly
 Helps offset the stress response
 Reduces risk of premature disability
and death
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Laughter as a Form of Moderate
Physical Activity
 Laughter creates a physiological
state that is incompatible with
stress
 Laughter, like physical exercise,
releases endorphins
 Laughter enhances the immunesystem functions
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Which Type of Moderate Physical
Activity is Best?
 All forms of moderate physical
activity counter the effects of stress
in three ways:
They fully contract and relax tense
muscles
They use the energy mobilized
during the stress response in a
productive way
They shift our attention away from
our problems and onto something
we enjoy
 The best form of moderate activity
to use is the one you enjoy and are
most likely to do on a regular basis
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The Effects of Vigorous Physical
Activity on Stress
Increase intensity for greater
release
Increased speed
Increased resistance
Increased duration
Increase your intensity
systematically over time
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Cathartic Release Activities and
Stress
 Catharsis: a purification or purging
that brings about spiritual renewal or
physical release from tension
 There is a cathartic effect that
comes with vigorous physical
activities such as
driving a golf ball
punching/kicking a heavy bag
cardio kickboxing
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Chapter 10: Release: Using
Physical Activity to Dissipate the
Effects of Stress
Summary
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