exercise and psychological well-being
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EXERCISE AND PSYCHOLOGICAL
WELL-BEINGBy
EFENDI…YUSRAN…RUSDI
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ANXIETY DEPRESSION
More people are looking to exercise to promote their psychological well-being
Many researchers, clinicians, and laypeople have observed that physical activity enhances feeling of well-being, in particular by reducing anxiety and depression.
Landers,1999; Landers & Arent,2001 – Exercise is related to decreases in anxiety and depression as well as to increases in feeling of general well-being
Long term or chronic effects of exercise has focused on changes over time in both anxiety and depression.
Acute effects refer to immediate and possibly, but not necessarily, temporary effects arising from a single bout of exercise
The effects of exercise on anxiety and depression can be classified as
acute chronic
The mental health problems
anxiety depression
REDUCING ANXIETY AND DEPRESSION WITH EXERCISE
EXERCISE IN THE REDUCTION OF ANXIETY
Longer training programs are more effective
than shorter ones in producing
positive changes in well-being
Reductions in state anxiety and depression after aerobic exercise may be achieved
with exercise intensities
between 30%-70% of maximal
heart rate
Exercise training is particularly effective for
individuals who have elevated
levels of anxiety, but it reduces
anxiety even for people with low levels of anxiety
EXERCISE IN THE REDUCTION OF ANXIETY
All durations of exercise
significantly reduced anxiety
State anxiety
returns to pre-exercise
anxiety levels within
24 hours (maybe as
quickly as 4-6 hours)
Exercise is associated
with reductions in
muscle tension
Reductions in anxiety
are not necessarily tied to the
physiological gains
resulting from the exercise
bout
EXERCISE IN THE REDUCTION OF ANXIETY
The anxiety reduction following
exercise occurs regardless of the intensity, duration, or
type of exercise
Aerobic exercise can
produce anxiety
reductions similar in
magnitude to those with
other commonly
used anxiety treatment
Anxiety reduction after exercise occurs for all types of
participants
EXERCISE IN THE REDUCTION OF DEPRESSIONThe positive effects are seen across
age groups, health status, race, socioeconomic status, and gender
Exercise is as effective as psychotherapy in reducing depression
Exercise produces larger antidepressant effects when the training program is at least 9 weeks long
Both aerobic and anaerobic exercise are associated with reductions in depression
Reductions in depression following exercise do not depend on fitness levels.
ENHANCING MOOD WITH EXERCISE
• Mood can be defined as a host of transient, fluctuating affective states that can be positive or negative
Berger, Pargman, & Weinberg,
(2002)
• is generally defined as a state of emotional or affective arousal of varying, impermanent duration
MOOD
• The existence of changes in positive mood states related to exerciseBiddle, (2000)
• They are more likely to use exercise rather than other techniques to energize themselvesThayer, Newman,
& McClain, (1994)
• showed increases in positive mood states with as little as 10 minutes of moderate exerciseHansen, Stevens,
and Coast (2001)
• Exercise improved positive mood regardless of the number of negative and positive events in a given day
Giacobbi, Hausenblas, & Frye, (2005)
RESEARCH FINDINGS
GUIDELINES FOR USING EXERCISE TO ENHANCE
MOOD
Rhythmic abdominal breathing
Relative absence of interpersonal
competition
Closed and predictable activitiesRhythmic and
repetitive movements
enjoyment
Duration, intensity, frequency
EFFECTS OF EXERCISE ON PSYCHOLOGICAL WELL-BEING
Exercise increases Exercise decreases
Academic performance
Assertiveness
Confidence
Emotional stability
Intellectual functioning
Memory
Perception
Absenteeism at work
Alcohol abuse
Anger
Anxiety
Confusion
Depression
Headaches
PHYSIOLOGICAL EXPLANATIONS
PSYCHOLOGICAL EXPLANATIONS
Increase in cerebral blood flowChanges in brain neurotransmitters ( e.g., norepine phrine, endorphins, serotonin)Increase in maximal oxygen consumption and delivery of oxygen to celebral tissuesReductions in muscle tensionStructural changes in the brain
Enhanced feeling of control Feeling of competency and self-efficacy Positive social interactions Improved self-concept and self-esteem Opportunities for fun and enjoyment
Exercise Higher levels of self confidence, greater feeling of control, improved imagination, and a greater sense of self-sufficiency.
Regular exercise has been show to be related to increased self-esteem.
It is believed that changes in the body as a result of physical fitness training can alter one’s body image and thus enhance self concept and self esteem.
RELATIONS AMONG EXERCISE, PERSONALITY AND COGNITIVE FUNCTIONING
Hardiness personally style that enables person to withstand or cope with stressful situations.
Have 3 traits :◦ A sense of personal control over external events◦ A sense of involvement, commitment and purpose in
daily life. ◦ The flexibility to adapt to unexpected changes by
perceiving them as challenges or opportunity for further growth
Exercise can help protect against stress related illness, especially for hardy people
EXERCISES AND HARDINESS
Motor development is important to the development of inteligence in children (Piaget, 1936)
Chronic exercise, in comparison with acute exercise, showed greater effects on cognitive performance.
Exercise programs conducted over longer periods of time are associated with gains in cognitive functioning.
Exercise vs Cognitive Functioning
Fitness training had beneficial effects on the cognitive functioning of older adults.
Fitness training combined with strength and flexibility had a greater positive effect on cognition than fitness training with only an aerobic component
Exercise effects on cognition were largest when exercise training exceeded 30 minutes per session.
Cardiovascular exercise appears to protect the brain and help repair or restore the aged brain.
Relationship between cardiovascular fitness and cognitive functioning
Quality of life one’s behavioral functioning ability, or being able to “do every stuff” and living long enough to do it.
Active individuals tend to be better health, report more stamina, have more positive attitudes toward work, and report a greater ability to cope with stress and tension.
Small increase in sleep. Greater life satisfaction. Exercise programs contribute to a person’s
quality of life by influencing affects, perceived stress, physical health, and life satisfaction.
EXERCISE VS QUALITY OF LIFE
Euphoria, spiritually, power, gracefulness, effortless movement, a glimpse of perfection, and spinning out.( Sach 1984 & Berger 1996 )
euphoric sensation, usually UNEXPECTED, of heightened wee-being, an appreciation of nature, and the trancesdence of time and space.
EXAMINING THE RUNNER’S HIGH
Cant reliably predicted but is facilitated by the presence of few distractions and cool, calm weather with low humidity.
Not concern with pace and time Endorphins were produced during running. Activated when people are involved in
romantic love or listening to music. The greater euphoria, the higher the levels
of endorphins found in the brain.
Characteristic of the Runner’s High
To be a useful adjunct to traditional psychotherapy, but does not replace therapy especially in patients who have a clinical disorder.
Popular because they provide a natural, practical, inexpensive, and time efficient adjunct to traditional psychoterapies.
SHOULD NOT USE for :◦ Obese◦ severe heart desease◦ Those with high blood pressure that cannot be
controlled by medication
EXERCISE AS AN ADJUNCT TO THERAPY