The Physiologic Effects of Exercise and Stress Management

1. The Physiologic Effects of Exercise and Stress Management By Victoria Munoz

2. What Is Stress? • Anything that posses a challenge or threat to our well being • Our fight-or-flight response (sympathetic nervous system engaged) • The feeling that everything has become too much • The inability to cope with daily challenges

3. Physiologic Effects of Stress • Blood pressure increases • Respiratory rate increases • Digestive system slows down • Heart rate/pulse increase • Immune function declines • Muscle tension • Insomnia

4. Physiologic Effects of Exercise • Increases cardiovascular strength and size • Increased Red blood cells & oxygen transport to muscles • Increased density of capillary beds and gas exchange to muscles • Decreased resting heart rate • More efficient removal of lactic acid and other waste products • Arterial walls become more elastic, allowing for greater tolerance of blood pressure changes • Respiratory muscles increase in strength • Respiratory volume (VO2 Max) increases • Increased number of mitochondria • Muscles, bones, and ligaments become stronger • Increased amount of myoglobin in skeletal muscle allows for increased oxygen storage • Muscle glycogen storage increases • Energy production enzymes become more concentrated and efficient, allowing for increased metabolism

5. What Is Exercise? • Participation in a regular program of exertion of varying degrees of intensity designed to improve cardiovascular and muscular strength • Can be aerobic or anaerobic • At least 30 minutes moderate activity most, if not all, day of the week • Examples: running, swimming, weight training, cycling, dancing

6. Aerobic vs Anaerobic • Aerobic (with oxygen) requires the use of ATP for fuel. Aerobic activity would involve sustained activity for at least 10 minutes at a comfortable pace (can hold a conversation). • Anaerobic (without oxygen) utilizes glycogen for fuel. Anaerobic activity would involve quick bursts of energy of short duration (1-5 seconds) and maximum effort.

7. Aerobic vs Anaerobic • Aerobic activity has been determined to be optimal for cardiovascular health • Both aerobic and anaerobic activity play a role in improving mental health

8. Exercise and Stress Management • Exercise promotes overall fitness as well as reduces tension and stress • Exercise can aid in relaxation and improved sleep • Being fit and healthy helps one to better cope with stress as it arises • Sleep like a baby --------------------

9. Implementing A Plan • Start by scheduling exercise into your day. Begin with 30 minutes and work your way up to 60 – 90 minutes • Choose an activity that you enjoy. This will help you stick with the plan long term • Frequency is important: begin with 3 days per week and increase to 5 – 7 • Stay well hydrated during exercise and throughout the day • Assess your meal plan and diet. Ensure that meals are not missed. • Determine your goal: weight loss, muscle gain, cardiovascular improvement, stress reduction • Connect with people with similar interest and goals with exercise • Educate yourself. The internet is at your fingertips • Hire a personal trainer. This can help move you in the right direction and keep you focused • Never make excuses for yourself or see exercise as something that can be skipped due to a busy schedule. Exercise will help you cope better with the tasks at hand.

10. References: • http://www.medicalnewstoday.com/articles/145855.php • http://books.google.com/books?hl=en&lr=&id=EXVlk8pnEKIC&oi=fnd&pg=PA301&dq=exercise+and+stress+reduction&ots=nRLyJAyaSB&sig=7GY__A8dZZcjHW95FSoAfcVJ4pE#v=onepage&q=exercise%20and%20stress%20reduction&f=false • http://www.ericcressey.com/exercise-and-stress-strength-training-tips-for-when-you%E2%80%99re-already-overworked • http://www.apa.org/helpcenter/exercise-stress.aspx • http://www.teachpe.com/anatomy/long_term_effects.php • http://www.medicinenet.com/stress_management_techniques/page4.htm#exercise