THE POSITIVE POWER OF EXERCISE MONASH UNIVERSITY SHIRLEY

THE POSITIVE POWER OF EXERCISE MONASH UNIVERSITY

SHIRLEY ROBERT, AMBER ROSS & NICOLE ABRAMOWITZ ▪ Master of Psychology Students ▪ Provisional Psychologists ▪ Keen Sport/Exercise Individuals

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ACTIVITY: THE STORY OF YOUR BODY VIDEO I used to think that the brain was the most wonderful organ in my body. Then I realized who was telling me this. - Emo Phillips

RESEARCH: ▪ Regular physical activity in adults can lead to higher energy levels, lower rates of mental ailments such as depression, and measurable improvements in well-being – Fortier et al. , 2017. ▪ Physical activity and exercise during leisure time can help adults cope with their daily lives and roles as parents, professionals, etc. , and help them achieve greater well-being through feelings of achievement and freedom - Fortier et al. , 2017. ▪ Evidence suggests that even low doses of physical activity may be protective against depression & anxiety– Dunn et al. , 2004

WHAT IS WELLBEING? • Well-being simply put, is just feeling well, and it comes from feeling happy, feeling healthy, socially connected and purposeful. • Well being emerges from our thoughts, actions and experiences, all the things we have control over. • More than 14 constructs can be used to define wellbeing as you will see in the following slides

“HEALTH IS A STATE OF COMPLETE MENTAL, SOCIAL AND PHYSICAL WELL-BEING, NOT MERELY THE ABSENCE OF DISEASE” -WHO

THE 5 DIMENSIONS OF HEALTH & WELLBEING • Physical • • Healthy diet Exercise Absence of illness Controlled AOD use • Mental (Cognitive) • Engaging in meaningful Work • keeping up-tp-date to current affairs • Being a lifelong learner • Emotional Wellbeing • Positive thinking • Emotion regulation and expression • Coping Strategies • Resilience • Social • Support Networks i. e. Making and maintaining meaningful relationships • Sense of belonging to a community/clubs • Contributing to society • Spiritual • A sense of meaning or purpose in life • Having a set of values/ethics • Feeling connected to a higher power and/or nature • Feeling a sense of peace or transcendence https: //www. pdhpe. net/better-health-for-individuals/what-does-health-mean-to-individuals/meanings-of-health/dimensions-of-health/#i. Lightbox[gallery 2875]/0

IMPACT OF EXERCISE ON WELL-BEING Calmness- Feeling calm/relaxed Purpose - Having a mission to have a healthier life. Reduces the risk of: - Cardiovascular disease - Obesity - Cancer - Alzheimer's and Dementia - High Blood Pressure - Diabetes Reduces stress Reduces chronic pain Symptoms of Depression and Anxiety Improving sleep quality Involvement - Being engaged in what you do Improving brain function Connection – Feeling close to people around you Vitality – Feeling full of energy Improves teamwork and cooperation Decreased risk of hip or vertebra fracture Happiness- Being able to experience joy Self worth - Liking yourself Improving coping skills - Handling life transitions; Compassion for others Academic performance Form friendships

THE EXPLANATIONS BEHIND THE POSITIVE EFFECTS OF EXERCISE You almost certainly already know that exercise improves physical health by losing weight, lowering blood pressure, preventing diabetes, improving cholesterol, lowering heart disease, and cancer, increasing muscle strength and the chances of developing osteoporosis, improving sleep quality - all of which increase life expectancy. But how often do you consider the contribution of physical exercise to your mental wellbeing? The idea that physical exercise might do something really fundamental for wellbeing is less immediately obvious— especially given the Western distinction between "mind" and "body" that implies mental and physical wellbeing can be separated. • The Biological Explanations of Wellbeing Benefits of Exercise • Exercise makes you feel good because it releases ‘feel-good’ chemicals like endorphins and serotonin, which are natural mood lifters. • Exercise helps to reduce the levels of a stress hormone called cortisol, so that we feel less stressed out. • Exercise stimulates the production of another important chemical - brain-derived neurotrophic factor, or BDNF which is like “a fertilizer for your brain” that helps to maintain the life of your brain cells and helps you to grow new ones.

EXPLANATIONS BEHIND THE POSITIVE EFFECTS OF EXERCISE contd. • The Biological Explanations of Wellbeing Benefits of Exercise Contd. • Exercise helps by getting your sleep patterns back to normal. This improvement in sleep quality makes you feel more energised during the day, which in turn helps with mood. • Exercise can distract you from your worries. • Exercise pumps blood (oxygen and nutrients) to the brain, which should make you think more clearly. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also increases the size of the hippocampus, the part of the brain responsible for memory and emotion regulation. • The Social-Emotional Explanations of Wellbeing Benefits of Exercise • Gives you a sense of accomplishment as your fitness improves and you start achieving your goals. • Exercise is usually a shared activity with others so you get the added benefits of social connection.

RECOMMENDED LEVELS OF ACTIVITY FOR ADULTS AMOUNT TYPES OF EXERCISE: • • Aerobic Strength Building Balance Training Endurance Flexibility Moderate intensity exercise Vigorous exercise TYPES OF EXERCISE: • • • Sports Team Gym Training Cleaning Gardening Yoga Walking

EXAMPLES OF BENEFITS

EXAMPLES OF BENEFITS

QUESTIONS?

WELLBEING CONSULTATION

REFERENCES: Guérin, E. , Strachan, S. , & Fortier, M. (2019). Exercise and wellbeing: Relationships with perceptions of exercise identitybehaviour consistency, affective reactions to exercise and passion. International Journal of Sport and Exercise Psychology, 17(5), 445– 458. https: //doi. org/10. 1080/1612197 X. 2017. 1421681 Dunn, S. , Von Eye, A. , & Holmes-Rovner, M. (2004). Depression and hopelessness as psychological predictors of exercise physical functioning in patients with acute coronary syndrome. Circulation, 110(17), 416– 416. http: //www. benefitfromactivity. org. uk/im-ready-forchange/types-of-exercise/