The Physiologic Effects of Exercise and Stress Management

ByVictoria Munoz

What Is Stress?

o Anything that posses a challenge or threat to our well being

o Our fight-or-flight response (sympathetic nervous system engaged)

o The feeling that everything has become too much

o The inability to cope with daily challenges

Physiologic Effects of Stress

o Blood pressure increaseso Respiratory rate increaseso Digestive system slows downo Heart rate/pulse increaseo Immune function declineso Muscle tensiono Insomnia

Physiologic Effects of Exerciseo Increases cardiovascular strength and sizeo Increased Red blood cells & oxygen transport to muscleso Increased density of capillary beds and gas exchange to muscleso Decreased resting heart rateo More efficient removal of lactic acid and other waste productso Arterial walls become more elastic, allowing for greater tolerance of blood

pressure changeso Respiratory muscles increase in strengtho Respiratory volume (VO2 Max) increaseso Increased number of mitochondriao Muscles, bones, and ligaments become strongero Increased amount of myoglobin in skeletal muscle allows for increased oxygen

storageo Muscle glycogen storage increaseso Energy production enzymes become more concentrated and efficient, allowing

for increased metabolism

What Is Exercise?

o Participation in a regular program of exertion of varying degrees of intensity designed to improve cardiovascular and muscular strength

o Can be aerobic or anaerobico At least 30 minutes moderate activity most, if

not all, day of the weeko Examples: running, swimming, weight

training, cycling, dancing

Aerobic vs Anaerobic

o 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).

o Anaerobic (without oxygen) utilizes glycogen for fuel. Anaerobic activity would involve quick bursts of energy of short duration (1-5 seconds) and maximum effort.

Aerobic vs Anaerobic

o Aerobic activity has been determined to be optimal for cardiovascular health

o Both aerobic and anaerobic activity play a role in improving mental health

Exercise and Stress Management

o Exercise promotes overall fitness as well as reduces tension and stress

o Exercise can aid in relaxation and improved sleep

o Being fit and healthy helps one to better cope with stress as it arises

o Sleep like a baby --------------------

Implementing A Plano Start by scheduling exercise into your day. Begin with 30 minutes and work your

way up to 60 – 90 minuteso Choose an activity that you enjoy. This will help you stick with the plan long termo Frequency is important: begin with 3 days per week and increase to 5 – 7o Stay well hydrated during exercise and throughout the dayo Assess your meal plan and diet. Ensure that meals are not missed.o Determine your goal: weight loss, muscle gain, cardiovascular improvement,

stress reductiono Connect with people with similar interest and goals with exerciseo Educate yourself. The internet is at your fingertipso Hire a personal trainer. This can help move you in the right direction and keep

you focusedo 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.

References:• http://www.medicalnewstoday.com/articles/145855.php• http://books.google.com/books?hl=en&lr=&id=EXVlk8pnEKIC&oi=fnd&pg=PA301&dq=exercis

e+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