1. THE USE OF EXERCISE TO COMBAT THE STRESSORS OF GRADUATE LIFE Debra Holmes Sam Houston State University

2. Frazzled? Stressed Out?

3. Graduate students juggle many responsibilities. FamilyBills SchoolJob

4. Problem Statement  Regular responsibilities  Time constraints Time  Energy depletion Energy  No family time  Lack of finances  Pressures to do well in school These all contribute to stress related issues.

5. Stress Related Issues (Varano, 2009-2010) Heart attackFatiguePoor sleepMigrainesDepression Lowered immune response

6. 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.

7. 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)

8. 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.

9. 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.

10. 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)

11. Three Categories of Fitness Flexibility Weight Lifting Aerobics (Burton, 2005)

12. ExercisesTypeNotes CyclingAerobicsOutdoors could be soothing SwimmingAerobicsLow impact JoggingAerobicsGood endorphin release WalkingAerobicsScenic route relaxing Weight trainingWeight Lifting½ hr of rigorous training will be refreshing Cardio workoutsAerobicsUsually at a gym YogaFlexibilityCorrect breathing taught with it Tai chiFlexibilityGentle movements bring a sense of calm Outdoor sportsAerobicsGreater sense of connection (Tim, 2010)

13. 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)

14. Mix up routines Start slowly Make time Set a goal Schedule it in Wear Lycra/quick dry gym gear Boredom It hurts Takes too much time Lack of motivation No good time of day Do not like to sweat Reasons to Exercise Reasons Not to Exercise (Muddell, 2011)

15. Building Resilience Emotional 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)

16. 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.

17. Bibliography How Exercise Reduces Stress. (2010). Retrieved November 6, 2010, from Stress Management : http://www.stress-management-for-peak-performance.com/exercise-reduces-stress.htmlhttp://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 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 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 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 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 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... http://www.nytimes.com/2009/01/22/health/nutrition/22best.htmll?_r=2&ref=fitnessandnut

18. 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... 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/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 http://wwww.dinavarano.net/stress.php