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Managing Stress with a Healthy Lifestyle. By: Olivia Hodge. (Image, Corbisimages.com ). Research Question:. Does a regular sleep and exercise schedule have an effect on my self-rated, daily stress level?. (Image, Corbisimages.com ). 77%. o f Americans regularly experience physical

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  1. Managing Stress with a Healthy Lifestyle By: Olivia Hodge (Image, Corbisimages.com)

  2. Research Question: Does a regular sleep and exercise schedule have an effect on my self-rated, daily stress level? (Image, Corbisimages.com)

  3. 77% of Americans regularly experience physical symptoms of stress 73% of Americans regularly experience psychologicalsymptoms of stress 48% of Americans report an increase in stress levels in the last 5 years (Stress Statistics, 2013) (Image, Corbisimages.com)

  4. What is stress? “the internal state of the individual, an external event, or the interaction between a person and his or her environment” (McNamara 2000, p. 4). (Image, Corbisimages.com)

  5. Medical Model • Environmental Model • Psychological Model (Image, Corbisimages.com)

  6. Research: • Ruuska, Hautala, Kiviniemi, Mäkikallio, and Tulppo • Demarzo and Stein (Image, Corbisimages.com)

  7. Exercise: • Boosts endorphins • “runner’s high” • Hormones • Norepinephrine • Syncs cardiovascular, muscular, and renal systems (Image, Corbisimages.com)

  8. Sleep • Increases cognitive function (Image, Corbisimages.com)

  9. Methods • Bedtime: 12:00 • Sleep 8-10 hours • Week 1-exercise 30 minutes daily • Week 2-no exercise • Week 3-exercise 30 minutes daily (Image, Corbisimages.com)

  10. Results: Week One (Image, Corbisimages.com)

  11. Results: Week Two

  12. Results: Week Three

  13. Results:

  14. Take Away Points: • Exercise is good for you! • Sleep is good for you! • A regular sleep and exercise schedule will help you feel better both mentally and physically (Image, Corbisimages.com)

  15. References: “Alice Cooper Lifting Weights” (n.d.) retrieved from corbisimages.com “Baby boy (3-6 months) sleeping in bed, close-up” (n.d.) retrieved from corbisimages.com “Businessman Loosening Necktie While on Telephone” (n.d.) retrieved from corbisimages.com “Close-up of a young woman pinching her bottom lip” (n.d.) retrieved from corbisimages.com Demarzo, M. M. P., & Stein, P. K. (2012). Mental stress and exercise training response: Stress- sleep connection may be involved. Frontiers in Physiology, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3368546/ “Football Rusher Struggling Through Defenders” (n.d) retrieved from corbisimages.com “Lab Technician Holding a Laboratory Mouse” (1990) retrieved from corbisimages.com Mayo Clinic Staff. (2012, July 21). Exercise and stress: Get moving to manage stress. Healthy Lifestyle Stress management, Retrieved from http://www.mayoclinic.org/healthy- living/stress-management/in-depth/exercise-and-stress/art-20044469?footprints=mine McNamara, S. (2000). Stress in young people: What's new and what can we do?. New York, NY: Sarah McNamara. Melnick, M. (2013, May 21). How does exercise reduce stress. Huffpost Healthy, Retrieved from http://www.huffingtonpost.com/2013/05/21/exercise-reduces-stress-levels-anxiety- cortisol_n_3307325.html “Pumped up Muscles” (n.d.) retrieved from corbisimages.com Ruuska, P. S., Hautala, A. J., Kiviniemi, A. M., Mäkikallio, T. H., & Tulppo, M. P. (2012). Self- rated mental stress and exercise training response in healthy subjects. Frontiers in Physiology, Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298959/ Stress Statistics (2013). American Psychological Association, American Institute of Stress, NY 28 July 2013 “Variety of flasks” (n.d.) retrieved from corbisimages.com) Wang, C.W., et al. "Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials." BMC Complementary and Alternative Medicine 14 (2014): 8. Academic OneFile. Web. 8 Mar. 2014. “Woman Running on Beach” (n.d.) retrieved from corbisimages.com “Young woman with stressed expression” (n.d.) retrieved from corbisimages.com

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