The use of exercise to combat the stressors

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  • 1. THE USE OF EXERCISE TO COMBAT THE STRESSORS OF GRADUATE LIFE
    Debra Holmes
    Sam Houston State University
  • 2. Frazzled? Stressed Out?
  • 3. Graduate students juggle many responsibilities.
  • 4. Problem Statement
    Regular responsibilities
    Time constraints
    Energy depletion
    No family time
    Lack of finances
    Pressures to do well in school
    These all contribute to stress related issues.
  • 5. Stress Related Issues(Varano, 2009-2010)
  • 6. Purpose
    The purpose of this research is to discover what impact exercise may have to relieve some of the stressors of graduate life in order to maintain optimal health.
    This is important to help prepare future students before entering graduate school and to help those in graduate school be better prepared for handling the stressors using exercise which could mean better mental and physical health.
  • 7. Sympathetic Dominance
    Persistent stress leads to the dominance of sympathetic nervous system. Being able to recover and relax is difficult.
    Graduate students are guilty of many behaviors that lead to sympathetic dominance such as the following:
    Ignoring fatigue in order to get projects done
    Not sleeping enough
    Using stimulants to keep going
    Skipping meals
    Not exercising
    Worrying
    (Varano, 2009-2010)
  • 8. Stopping the Stress
    Sympathetic dominance may predispose graduate students to stress related issues which in turn may bring about more stress. The stress has to be managed. Exercise is one way to control stress.
  • 9. How Exercise Reduces Stress(How Exercise Reduces Stress, 2010)
  • 10. The “Tranquilizer Effect”
    First exercise- anxiety increases, then anxiety stabilizes
    5 to 30 minutes after exercise you will be less anxious
    Decrease from anxiety shown to be greater than the tranquilizing drug meprobamate
    Relaxation from exercise lasts for only four hours or so
    However, anxiety returns to previous level within 24 hours
    Exercise every day to see a continuous effect
    (ICBS, 1998-2007)
  • 11. Three Categories of Fitness
    Weight Lifting
    Flexibility
    Aerobics
    (Burton, 2005)
  • 12. (Tim, 2010)
  • 13. Seeing & Feeling Changes
    To change how you look takes about 6 months to a year (Kolata, 2009)
    For strength training results may start as early as 1-2 weeks and cardiovascular can bring increased energy and stamina in 2-3 weeks(Seeing Results, 2011)
    Type 2 diabetes may be prevented by altering fat metabolism in muscle after just 1 exercise session (Hareyan, 2007)
  • 14. (Muddell, 2011)
  • 15. Building Resilience
    Emotional resilience is the ability to cope effectively with the challenges of life and stay healthy despite stressful circumstances.
    Improvements in mood: relaxed & positive
    Increased energy: emotionally calm but energized & better concentration
    More self-confidence: feel good about progress
    Better health: Feel better & able to do what is needed
    Less stress, anxiety & depression: May be as effective as medication for mild to moderate feelings of stress, anxiety and depression
    (Brehm, 2008)
  • 16. Conclusion
    Graduate life can be a time of great stress due to the many responsibilities of life tugging from all directions.
    Exercise may improve health as well as release feel good hormones thus decreasing stress levels.
    Also, regular exercise may increase resilience to stress.
    Time restraints play a major in not exercising but it is a habit worth scheduling in.
  • 17. Bibliography
    How Exercise Reduces Stress. (2010). Retrieved November 6, 2010, from Stress Management: http://www.stress-management-for-peak-performance.com/exercise-reduces-stress.html
    Seeing Results. (2011, February). Retrieved March 11, 2011, from Wilderness Sports Conditioning: http://www.bodyresults.com/e2seeresults.asp
    Brehm, B. A. (2008, December). Build Resilience with Regular Exercise. Retrieved March 11, 2011, from Build Resilience with Regular Exercise/ Power Systems: http://www.power-systems.com/n-261-build-resilience-with-regular-exercise.aspx
    Burton, R. (2005, September 11). Exercise and Stress. Retrieved November 6, 2010, from Health & Wellness: http://www.associatedcontent.com/article/9564/exercise_and_stress.html?cat=51
    Hareyan, A. (2007, May 22). Dramatic Health Benefits After Just One Exercise Session. Retrieved March 11, 2011, from EmaxHealth: http://www.emaxhealth.com/2/12267.html
    ICBS, I. (1998-2007). Exercise. Retrieved March 11, 2011, from Anxiety, Holistic online.com: http://www.holisticonline.com/remedies?Anxiety/anx_exercise.htm
    Kolata, G. (2009, January 22). Fitness Isn’t an Overnight Sensation. Retrieved March 11, 2011, from The New York Times: http://www.nytimes.com/2009/01/22/health/nutrition/22best.htmll?_r=2&ref=fitnessandnut...
  • 18. Bibliography Continued
    Muddell, K. (2011, January 17). Reasons why not to exercise and how to deal with them. Retrieved March 11, 2011, from Australia Lifestyle Yahoo: http://au.lifestyle.yahoo.com/opinions-health/opinion/show/2441147/reasons-why-not-to-e...
    Tim. (2010, July 23). Top 10 Stress Reduction Exercises. Retrieved March 11, 2011, from Outofstress.com:http://www.outofstress.com/stress-reduction-exercises/
    Varono, D. (2009-2010). What is Stress? Retrieved October 31, 2010, from Dina Varano, MA, Licensed Mental Health Counselor: http://wwww.dinavarano.net/stress.php