Stress is part of our daily lives, and more Americans than ever are feeling its ill effects. Exercise may positively influence feelings of well-being.

►Hectic pace of westernized, technological society. ►16+ million Americans suffer from depression. ►12 to 14 million Americans suffer from anxiety or stress reactions. ►Epidemiological data: Physical activity is positively associated with good mental health in the U.S. and Canadian populations.

Short-term or burst activities not involving the transportation of oxygen (e.g., weight lifting, baseball). Anaerobic Longer-term activities that increase pulmonary and cardiovascular system activity (e.g., cycling, running). Aerobic

High-intensity aerobic activity is not the only way to produce positive effects, but compared with other activities (e.g., strength training, yoga), it seems to maximize positive effects.

►Exercise intensity of at least 70% of maximal heart rate appears to be associated with the greatest reduction in postexercise state anxiety.** ►Postexercise reductions in state anxiety return to preexercise anxiety levels within 24 hours. “Acute” Effects of Exercise

►Typical program to study chronic effects lasts 2–4 months, with 2–4 sessions per week. ►Exercise is associated with reductions in state anxiety, and the reductions are maintained for up to 15 weeks. ♦“Chronic” Effects of Exercise ►Greater physiological gain does not necessarily lead to greater psychological gain.

►Although consistent reductions in state anxiety occur with both aerobic and anaerobic exercise, most research has focused on aerobic exercise to reduce anxiety. ►Exercise is associated with moderate reductions in both state and trait anxiety. ►Exercise is associated with reductions in muscle tension.

►Longer training programs (sessions conducted over weeks, rather than hours or days) are more effective than shorter ones in producing positive changes in well-being. ►Reductions in state anxiety after exercise may be due less to the physical activity than to the “time-out” from daily stresses and hassles. (continued)

►Reductions in anxiety after exercise occur independently of age and health status. ►Exercise training is particularly effective for individuals who have elevated levels of stress. ►All durations of exercise significantly reduced anxiety, although larger effects were found for periods up to 30 minutes.

  Extremely Depressed Mood – –Lasting at Least 2 Weeks   Cognitive Symptoms   Anhedonia   Vegetative Symptoms   Single or Recurrent Episode – –No Manic or Hypomanic Episodes   Extremely Depressed Mood – –Lasting at Least 2 Weeks   Cognitive Symptoms   Anhedonia   Vegetative Symptoms   Single or Recurrent Episode – –No Manic or Hypomanic Episodes   Clinical Description

2 Weeks or More

  Facts and Statistics   Mean Age of Onset is 25 Years   Nearly 70% are women   Length of Episode Varies   Remission is Common   Risk of Suicide   Mean Age of Onset is 25 Years   Nearly 70% are women   Length of Episode Varies   Remission is Common   Risk of Suicide

►Possible depression treatments include prescription drugs, psychotherapy, and exercise. ►Exercise appears most helpful in relieving depression for people who are actually depressed. ►All modes of exercise are effective, but the greater the duration of the exercise program, the greater the antidepressant effect. ►Exercise intensity is not related to changes in depression.

►A pleasing and enjoyable activity ►Aerobic or rhythmic breathing ►An absence of interpersonal competition ►A closed, predictable, and spatially certain environment (e.g., running) ►Moderate intensity and duration of at least 20 to 30 minutes ►Regular inclusion in the weekly schedule

►Physically active individuals report a better quality of life. ►College students participating in an endurance-conditioning program report a significantly higher quality of life than do non-exercisers. ►Older adults who are physically active report greater life satisfaction.

The effects of exercise on enhancing sleep are not as compelling or large as commonly believed. ►The effects are small, but they are noteworthy.

IncreasesDecreases Confidence Assertiveness Memory Self-control Well-being Depression Anger Headaches Psychotic behavior Work errors

►Increases in cerebral blood flow Physiological explanations ►Changes in brain neurotransmitters (e.g., norepinephrine, endorphins, seratonin) ►Increases in maximum oxygen consumption and delivery of oxygen to cerebral tissue (continued)

Physiological explanations ►Reductions in muscle tension ►Structural changes in the brain

►“Time-out” or distraction hypothesis Psychological explanations ►Enhanced feelings of control ►Feelings of competence and self-efficacy ►Positive social interactions ►Improved self-concept and self-esteem

“The Runner’s High” The runner’s high is a euphoric sensation, usually unexpected, of heightened well- being, an enhanced appreciation of nature and transcendence of time and space.

►60% of adults are sedentary. ►50% of youth (ages 12-21) do not participate in regular physical activity. ►25% of children and adults report doing no physical activity. ►Only 15% of adults participate in vigorous and frequent activity. ►Only 10% of sedentary adults are likely to begin a program of regular exercise within a year. (continued)

►Weight control ►Reduced risk of cardiovascular disease ►Reduction in stress and depression ►Enjoyment ►Building self-esteem ►Socializing

►Lack of time, energy, or motivation ►Excessive cost ►Illness/injury ►Feeling uncomfortable ►Lack of skill ►Fear of injury

►Match the intervention to the participant’s stage of change. ►Provide cues for exercises (signs, posters, cartoons). ►Make the exercises enjoyable. ►Tailor the intensity, duration, and frequency of the exercises. (continued)

►Promote exercising with a group or friend. ►Have participants sign a contract or statement of intent to comply with the exercise program. ►Offer a choice of activities. ►Provide rewards for attendance and participation. (continued) ►Give individualized feedback.

►Find a convenient place for exercising. ►Have participants reward themselves for achieving certain goals. ►Encourage goals to be self-set, flexible, and time-based (rather than distance-based). ►Suggest keeping daily exercise logs. Have participants complete a decision balance sheet before starting the exercise program.

Psychological and/or physical dependence on a regular regime of exercise, characterized by withdrawal symptoms after 24 to 36 hours pass without exercise. Withdrawal symptoms include anxiety, irritability, guilt, and muscle twitching. What is exercise addiction?

Stereotyped pattern of exercise, with a regular schedule of once or more daily. 1. Giving exercise increasing priority over other activities to maintain the pattern. 2. Increased tolerance to the amount of exercise performed. 3. Withdrawal symptoms related to mood disorder following cessation of exercise. 4. (continued)

Relief of withdrawal symptoms by further exercise. 5. Subjective awareness of a compulsion to exercise. 6. Rapid reinstatement of the previous pattern of exercise and withdrawal symptoms after a period of abstinence. 7.