1 Exercise

2 The Exercise-Stress Paradox Exercise helps to reduce stress. When stressed, people are less likely to exercise.

3 Exercise and Stress Reduction 1. Makes you feel less anxious 2. Relaxes you 3. Increases alertness 4. Makes you feel better about yourself 5. Reduces depression

4 Exercise and Stress Reduction 6. Helps you sleep better 7. Increases your energy 8. Rids the body of stress- causing adrenaline and other hormones 9. Encourages a healthier diet 10. Allows you time for yourself

5 Stress and Exercise Reduction People are less likely to exercise during stressful times Time constraints Creates a cycle

6 Exercise Programming Endurance, Strength, Flexibility Individualized Find something enjoyable Physical activity

7 Indoor Activities Treadmill running Treadmill walking Step aerobics Stair climbing Stationary bike Push-ups Jump rope Racquetball Tai Chi Ballet Salsa Dancing Other Dancing Judo, Karate,Tai Kwan Do Weightlifting Swimming laps AerobicsYoga Cross-country ski machine Climbing gyms Rowing machine Elliptical trainer Water aerobics Cleaning, housework

8 Outdoor Activities RunningWalkingMountain-bikingHiking In-line skating Backpacking Beach volleyball RacewalkingKayaking Cross-country skiing Downhill skiing TennisBasketballFootballBaseballSoccerFrisbee

9 Programming (continued) Learn more about activity EquipmentCostLocation SafetySkillsLessons Variety Make physical activity a part of your daily life!

10 Motivated To Move! Recommendations by the American Council on Exercise –Begin with appropriate expectations –Structure program to match goals, preferences, needs, and history –Choose activities that fit your lifestyle –Set appropriate goals –Give yourself choices

11 Motivated To Move! (Part 2) Motivated To Move! (Part 2) –Recognize positive consequences –Increase rewarding & decrease negative aspects –Chart progress & get feedback –Use prompts to set the stage –Find models of good health

12 Motivated To Move! (Part 3) –Enlist social support –Develop personal responsibility and commitment –Prepare for lapses –Create an overall healthy lifestyle