Chapter 10

1. Chapter 10 Release: Using Physical Activity to Dissipate the Effects of Stress

2. Overview • This chapter • Introduces the fourth of the Five Rs of Coping—Release— and discusses the use of physical activity to release stress • Explores the effects of mild, moderate, and vigorous physical activity on health

3. Outline • Fight-or-flight revisited • Physiological and psychological benefits of exercise and physical activity • Effects of mild, moderate, and vigorous physical activity

4. Outline(Cont’d) • Systematic muscle relaxation • Yoga and stretching • T’ai chi ch’uan • Human touch • Laughter

5. Fight-or-Flight Revisited • The stress response mobilizes energy and muscle tension • Failure to fight or flee leaves the body in a tense state • Tension can be relieved constructively

6. The Health Benefits of Exercise and Physical Activity • There are many physiological and psychological benefits associated with exercise and physical activity • Lifestyle changes not only benefit an individual’s fitness level but also are essential for effective stress management

7. Physiological Benefits of Exercise and Physical Activity • Tension reduction • Hormone utilization • Fat/cholesterol utilization • Enhanced cardiorespiratory function

8. Psychological Benefits of Exercise and Physical Activity • Release of neuropeptide and amine neurotransmitters • Enhanced self-esteem and self-image • Increased creativity and concentration • Reduced anxiety and improved outlook on life

9. Sympathomimetics • Some chemicals in foods, beverages, and drugs act as pseudostressors, stimulating the sympathetic and central nervous systems • Examples: caffeine, chocolate • Cause a stress-like response: increased heart rate, increased blood pressure, release of hormones, etc. • Called pseudostressors because not associated with stress-appraisal process

10. The Effects of Physical Activity on Stress • All physical activity has the ability to dissipate the muscle tension and circulating hormones that are a potentially harmful by-product of the stress response • These stress by-products can make us feel on edge and make it difficult to perform activities ranging from thinking clearly to sleeping soundly

11. Mild, Moderate, and Vigorous Physical Activity • One way to categorize physical activity is by the type and amount of energy they use • Aerobic exercise: activities that extend beyond 4 minutes of continuous moderate performance, producing energy with oxygen • Anaerobic exercise: short-term, intensive bursts of activity lasting no longer than about 90 seconds

12. Adjusting the Level of Physical Activity • It is relatively easy to moderate the level of most forms of physical activity and exercise by changing the FIT variables • The acronym FIT stands for • Frequency • Intensity • Time

13. The Effects of Mild Physical Activity on Stress • Several classic stress management techniques involve mild physical activity to release the muscle tension associated with stress • You can learn and practice them on your own, but many people find taking classes with others to be quite enjoyable • Instructions for getting started with each technique are included in the text

14. Systematic Muscle Relaxation • Developed by Edmund Jacobson, a Chicago physician, to relax the muscles of presurgical patients • Discovered the technique also relaxed the mind and the activities of the internal organs

15. Systematic Muscle Relaxation • Systematic muscle relaxation works by the alternate tensing and relaxation of a specific muscle or muscle group • Tensing should be vigorous but not to the point of pain • Work your way through your whole body, one area at a time

16. Yoga and Stretching • Most of us do not fully stretch our muscles daily • The result is chronically shortened muscles, tendons, and ligaments • This causes a restricted range of motion, fatigue, pain, and spasms

17. Yoga and Static Stretching • Yoga, as initially intended, was a way of life and a way of being • Hatha is a type of yoga that uses stretching exercises called postures • Hatha yoga stretching is similar to static stretching (passively stretching a specific muscle by putting it into a maximally stretched state and holding it for an extended period) • Many who perform static stretches unknowingly perform hatha postures

18. Yoga and Stretching(Cont’d) • Systematic stretching • lengthens muscles • loosens connective tissue • increases the joint’s range of motion

19. Yoga and Stretching(Cont’d) • Some guidelines • Perform all movements slowly • Do not stretch to the point of pain • Hold the stretch, initially for 10 seconds • Do not bounce

20. T’ai Chi Ch’uan • An ancient Chinese self-defense form with over 100 physical movements • When used as exercises, these movements provide reduced physical and mental stress

21. T’ai Chi Ch’uan(Cont’d) • Movements based on six concepts • Effortless, deep breathing • Tension reduction • A perpendicular stance • A low center of gravity • An even speed • Mind/body integration

22. Massage • Massage relieves muscle tension and stimulates circulation • Massage is used by athletes, trainers, and sports medicine specialists to prevent and treat soft-tissue injuries and speed the healing process

23. Massage(Cont’d) • Types of massage • Swedish massage • Total body massage • Shiatsu massage • Combines accupressure and massage • Medical/sports massage • Improves blood flow to a specific area

24. Sexuality and Massage • Massage is sensual • Massage is not an inherently sexual activity, although it can be used that way

25. How to Give a Massage • Suggestions for preparation (e.g., obtaining oils or powders) and performance (e.g., having enough room to get completely around the person without having to lean on or jump over him or her; types of strokes; how to massage feet) of massage are given in the text

26. The Effects of Moderate Physical Activity on Stress • Surgeon General’s Report on Physical Activity recommends 30-60 minutes of moderate physical activity daily • Uses roughly 150 calories daily or 1000 calories weekly • Helps offset the stress response • Reduces risk of premature disability and death

27. Laughter as a Form of Moderate Physical Activity • Laughter creates a physiological state that is incompatible with stress • Laughter, like physical exercise, releases endorphins • Laughter enhances the immune-system functions

28. Which Type of Moderate Physical Activity is Best? • All forms of moderate physical activity counter the effects of stress in three ways: • They fully contract and relax tense muscles • They use the energy mobilized during the stress response in a productive way • They shift our attention away from our problems and onto something we enjoy • The best form of moderate activity to use is the one you enjoy and are most likely to do on a regular basis

29. The Effects of Vigorous Physical Activity on Stress • Increase intensity for greater release • Increased speed • Increased resistance • Increased duration • Increase your intensity systematically over time

30. Cathartic Release Activities and Stress • Catharsis: a purification or purging that brings about spiritual renewal or physical release from tension • There is a cathartic effect that comes with vigorous physical activities such as • driving a golf ball • punching/kicking a heavy bag • cardio kickboxing

31. Chapter 10: Release: Using Physical Activity to Dissipate the Effects of Stress • Summary