1. Describe how Physical Activities help reduce stress
Bellwork
Describe how Physical Activities help reduce stress

2. Use Exercise to Reduce Stress
Healthy People exhibit the 3 C’s
1.Control over their health
2. Commitment to work, school, activities and relationships
3. The ability to see stress as a Challenge rather than a threat

3. Use exercise to reduce stress
Benefits of exercise to reduce stress:
Muscle relaxation
Improved digestion
Reinforced self-esteem and better self-image
Increased physical endurance
Increased Muscular strength
Decreased heart rate and blood pressure
More blood pumped per heart rate (positive)
Increased oxygen intake (better breathing ability)
Increased energy reserve to combat fatigue

4. Use exercise to reduce stress
Remember This
Make an appointment with yourself if you’re putting off something you need to do. Treat the appointment as seriously as you would an appointment with a teacher.
Tidy up. Cleaning out a closet or organizing a collection can help relieve stress. Activities such as cleaning make you feel in control

5. Quick quiz (cfu) Name the 4 Stressors? What is Stress?
List the 3 Levels of stress.
Name three effects of stress on the body.
Give an example of an assertive and a non-assertive behavior.

6. Additional positive coping strategies
Meditation
Meditation is an east relaxation technique to learn. The relaxation response brought about by meditation causes a decrease in heart rate and respiratory and muscle tension.
Instruction on Meditation:
1. Sit in an upright position in a chair with hands resting on the arms of the chair or on top the desk or in your lap
2. Close your eyes and repeat the word “one” to YOURSELF each time you inhale and the word “two” as you exhale.

7. Additional positive coping strategies Cont.’
Deep Breathing
Deep breathing exercises relieve stress by concentrating on breathing and increase oxygen to the body
Instructions on Deep Breathing
1. Inhale slowly and deeply through the nose
2. Slowly exhale through the mouth and repeat about ten times

8. Stress Stopper
Stand with your back straight and place your right hand on your chest and your left hand on your stomach. Breathe so that only the hand on your stomach moves. Take a breath from your diaphragm, exhale, then relax. Focus only on your breathing. Don’t get distracted by outside thoughts or sounds

9. Progressive muscle relaxation
Instructions:
1. Lie on your back with your hands by your side.
2. Contract the muscles in the toes. Hold the contraction for five seconds and then allow the muscles to totally relax.
3. Contract the muscles in the lower leg. Hold the contraction for five seconds and then allow the muscles to totally relax

10. Closure
Work on relaxation techniques with a partner