the use of exercise to combat the stressors
DESCRIPTION
TRANSCRIPT
THE USE OF EXERCISE TO COMBAT THE STRESSORS OF GRADUATE LIFE
Debra Holmes
Sam Houston State University
Frazzled? Stressed Out?
Graduate students juggle many responsibilities.
Family Bills
School Job
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.
Stress Related Issues(Varano, 2009-2010)
Heart attack
Fatigue
Poor sleep
Migraines
Depression
Lowered immune response
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.
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)
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.
How Exercise Reduces Stress(How Exercise Reduces Stress, 2010)
Muscles are relaxed by releasing muscle tension.
Uses stress hormones that are secreted into the blood stream when stressed.
Releases endorphins which peak about one hour after exercise and give a person a feeling of positive well being.
Reduces pent up frustration.
Provides a distraction from problems.
May improve your resilience to stress.
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)
Three Categories of Fitness
Flexibility Weight Lifting
Aerobics
(Burton, 2005)
Exercises Type Notes
Cycling Aerobics Outdoors could be soothing
Swimming Aerobics Low impact
Jogging Aerobics Good endorphin release
Walking Aerobics Scenic route relaxing
Weight training Weight Lifting ½ hr of rigorous training will be refreshing
Cardio workouts Aerobics Usually at a gym
Yoga Flexibility Correct breathing taught with it
Tai chi Flexibility Gentle movements bring a sense of calm
Outdoor sports Aerobics Greater sense of connection
(Tim, 2010)
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)
Mix up routinesStart slowlyMake timeSet a goalSchedule it inWear Lycra/quick dry gym gear
BoredomIt hurtsTakes too much timeLack of motivationNo good time of dayDo not like to sweatR
easo
ns
to E
xerc
ise
Reaso
ns N
ot to
Exe
rcise
(Muddell, 2011)
Building ResilienceEmotional 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)
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.
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...
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