1. Spring 2004 Exercise for Mental Health Eleine Ly | Luis Marin | Kuan Nong | Liza Oswald Casey Petersen | Ho Man Yu Holistic Health 0382-04 Human Nature Professor Ruth Cox

2. Spring 2004 2 Approach to Stress Implementing de-stress “strategy” –Research has shown that moderate exercise tends to increase energy. (Thayer, The origin of everyday moods) –Exercise allows tension release which is also known as stress release –Inexpensive Gradual, not intense workouts –Prevents workout habit from being too difficult to practice daily –Not a temporary routine, habit forming for life Macro view of stress and moods –Stress caused by tension –Tension released by exercise

3. Spring 2004 3 Analysis of Method Nature of stress –Relationships –Responsibilities –Difficult situations Questions: –Would exercise lower tension? –How likely would exercise have an affect on each individual? –Judgments of choice of exercise

4. Spring 2004 4 Liza Swimming Whole body workout Pool chlorine vs. ocean (salt benefits) Yoga Benefits –Increases the union of mind and body –inhibits stagnation, stimulates circulation, reduces stress. Hazards –Knees or joints susceptible to arthritis –Asthma sufferers should avoid Hatha (heat yoga) Affects –Strengthens total body –Calms mental stress Results –Outcome/result: Stressfree, weightloss, happiness. Great Yoga Studio: TheLoft: http://www.theloftsf.com/beginners_classes.html http://www.theloftsf.com/beginners_classes.html Walking Daily exercise from home to work, work to school Effortless and instinctive.

5. Spring 2004 5 Luis Ways to Deal with Stress Walking/jogging as my exercise –3 times a week usually in the morning –Visualized each step –Exercise allowed me to take up an activity where there are no deadlines, no grades and no authoritative figures After four weeks –Body & mind healthier –Attitude toward life had changed –More confident when dealing with the stressors Links –Exercise as a Stress Management Modality http://www.imt.net/~randolfi/ExerciseStress.htmlhttp://www.imt.net/~randolfi/ExerciseStress.html –EXERCISE AS A STRESS MANAGEMENT TOOL http://www.isma.org.uk/stressnw/exercise.htm http://www.isma.org.uk/stressnw/exercise.htm –Stress Relief through Exercise http://www.fitness-equipment- source.com/fitness_articles/stress_relief.htmhttp://www.fitness-equipment- source.com/fitness_articles/stress_relief.htm

6. Spring 2004 6 Kuan Stress and Exercise Stressors –Family: Mother works and puts a lot of stress on herself –School: Disappointments –Relationships: Misunderstandings Anger –Anger by Thich Nhat Hanh One needs compassion to listen to others and provide them the support to help them relieve their stress. Practice deep listening in order to find out what’s going on with oneself. When you are angry, look in the mirror and breathe calmly, smiling, and feel the relief Taking care of yourself while also taking care of others Mindful energy comes from within us Mental exercises: Walking, sports, rollerblading, gym membership Result: Walking to relax, sports for fun, gym with friends, interact with mother more. Resources –Relaxation Practice: http://www.midpeninsight.org/articles/intro1.html http://www.midpeninsight.org/articles/intro1.html

7. Spring 2004 7 Eleine Walking and Jogging Easy to do –I can do these exercises whenever I have time by walking to school instead of driving for instance. –Benefits cardiovascular, lungs, and burns fat. Every weekend –30 minutes of walking and jogging –Gaining better health, better shape, and I also get a good look around the neighborhood where I live. –I feel very refresh after the walking and jogging. My legs are stronger and I like I have build more esteem and more confidence in myself.

8. Spring 2004 8 Casey Changing My Commute –Purpose Restructure schedule Focus on mental health. –Process Change my thought process and my view regarding commute Incorporate different methods of transportation –Skateboarding –Jogging –Walking –Results Look forward to the commute Allow the mind to relax and not think about the stressful things that are going on.

9. Spring 2004 9 Ho Man Yu Meditation Overcome negativity and adapt a new perspective to handle life’s ups and downs Finding mental clarity and peace of mind Coping with unresolved issues and emotions Increase relaxation and reduce level of stress Type of exercise –Primarily meditation –Walking –Jogging –Running Helpful Links –Tips and guidelines for beginners http://www.meditationcenter.comhttp://www.meditationcenter.com –Visual and audio clips to enhance your session http://www.learningmeditation.com/room.htm http://www.learningmeditation.com/room.htm –Explores kinds of meditation http://www.how-to-meditate.org/http://www.how-to-meditate.org/

10. Spring 2004 10 Update and Results Physical and mental state improved –Stress levels down 60% –Overall tension down 80% Exercise habits are not temporary –Change in dietary habits –Gradual improvement creates long term affects Daily exercise practice is part of life habit