1. The Physiologic Effects of Exercise and Stress Management By Victoria Munoz

2. 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

3. Physiologic Effects of Stress o Blood pressure increases o Respiratory rate increases o Digestive system slows down o Heart rate/pulse increase o Immune function declines o Muscle tension o Insomnia

4. Physiologic Effects of Exercise o Increases cardiovascular strength and size o Increased Red blood cells & oxygen transport to muscles o Increased density of capillary beds and gas exchange to muscles o Decreased resting heart rate o More efficient removal of lactic acid and other waste products o Arterial walls become more elastic, allowing for greater tolerance of blood pressure changes o Respiratory muscles increase in strength o Respiratory volume (VO2 Max) increases o Increased number of mitochondria o Muscles, bones, and ligaments become stronger o Increased amount of myoglobin in skeletal muscle allows for increased oxygen storage o Muscle glycogen storage increases o Energy production enzymes become more concentrated and efficient, allowing for increased metabolism

5. 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 anaerobic o At least 30 minutes moderate activity most, if not all, day of the week o Examples: running, swimming, weight training, cycling, dancing

6. 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.

7. 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

8. 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 -------------------- 

9. Implementing A Plan o Start by scheduling exercise into your day. Begin with 30 minutes and work your way up to 60 – 90 minutes o Choose an activity that you enjoy. This will help you stick with the plan long term o Frequency is important: begin with 3 days per week and increase to 5 – 7 o Stay well hydrated during exercise and throughout the day o Assess your meal plan and diet. Ensure that meals are not missed. o Determine your goal: weight loss, muscle gain, cardiovascular improvement, stress reduction o Connect with people with similar interest and goals with exercise o Educate yourself. The internet is at your fingertips o Hire a personal trainer. This can help move you in the right direction and keep you focused o 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.

10. References: http://www.medicalnewstoday.com/articles/145855.php http://books.google.com/books?hl=en&lr=&id=EXVlk8pnEKIC&oi=fnd&pg=PA301&dq=exerci se+and+stress+reduction&ots=nRLyJAyaSB&sig=7GY__A8dZZcjHW95FSoAfcVJ4pE#v=onepag e&q=exercise%20and%20stress%20reduction&f=false http://books.google.com/books?hl=en&lr=&id=EXVlk8pnEKIC&oi=fnd&pg=PA301&dq=exerci se+and+stress+reduction&ots=nRLyJAyaSB&sig=7GY__A8dZZcjHW95FSoAfcVJ4pE#v=onepag e&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.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