Comprehensive Stress Management Chapter 12

Physiological Interventions Exercise is a physiological intervention that uses stress products so they are not able to affect your health negatively.

Physiological Benefits of Vigorous Exercise improves functioning of the heart, lungs, and circulatory system increases red blood cells and oxygen transport normalizes blood pressure lowers heart rate and strengthens heart muscle burns calories and reduces body fat tones muscles increases muscular endurance improves posture decreases LDLs and blood cholesterol increases HDLs

Psychological Benefits of Vigorous Exercise improved self-esteem being positively perceived by others feeling more alert and able having fewer illnesses and accidents decreased feelings of anxiety and depression improved attitude

Physical Fitness The ability to do one’s work and have energy remaining for recreational activities. Components of fitness include muscular strength muscular endurance flexibility cardiorespiratory endurance body composition agility

Principles of Exercise Intensity exercise at 60% to 80% of your maximum heart rate maximum heart rate = 220 minus your age in years Duration vigorous exercise should last at least 20-30 minutes per session Frequency exercise three to four times per week about every other day Aerobic vs. Anaerobic Exercise

Tips for an Effective Exercise Program Get medical screening when appropriate Begin your program slowly; build intensity gradually Train, don’t strain Allow sufficient time to warm up the muscles Allow sufficient time for the muscles to cool down Dress properly Use appropriate equipment with a good fit Be aware of warning signs of overtraining Focus on stress reduction rather than on competition

Common Forms of Stress Reducing Exercise Swimming lap swimming aqua dynamics Rope Jumping Bicycling road riding stationary biking Walking natural-gait walking race walking Jogging Aerobic Dance Low-Impact Aerobics Stretching Hatha Yoga Weight Training Rowing Skating Skiing Many other activities

“JUST DO IT!” Exercise regularly to . . . improve your physical health improve your psychological health use those stress products before they result in illness.