1. Comprehensive Stress Management
Chapter 12

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

3. 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

4. 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

5. 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

6. 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 minutes per session
Frequency
exercise three to four times per week
about every other day
Aerobic vs. Anaerobic Exercise

7. 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

8. 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

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