exercise

• everyone can benefit from exercise regardless of their age, sex or physical ability
• exercise can act as a stress reliever as it boosts the endorphins in the brain and is able to distract people from their daily worries
• neurotransmitter - endorphins are released when a person physically exerts themselves - endorphins help to relieve pain and stress

  physical activity also releases dopamine, serotonin etc
• regular exercise can positively impact serotonin levels in your brain - can help to boost mood and also improve sleep and appetite
• endorphins act as analgesics - meaning they diminish the perception of pain

  they also act as sedatives

  they are manufactured in the brain and are released in response to brain chemicals called neurotransmitters

  the neuron receptors that endorphins bind to are the same ones that bind some pain medicines

  the activation of these receptors by the bodies endorphins does not lead to addiction or dependence
• exercise can be used as it pumps up your endorphins making it more likely to carry on the activity

  it reduces negative effects of stress - helps the fight or flight response

  it is mediation in motion - people often find that they have forgotten the days irritations after doing exercise

  it can improve mood - it can increase self confidence and improve mood / help to relax
• any form of exercise that allows someone to escape a stressful situation and relax will work

  some forms are more effective than other and these are:

  • yoga
  • martial arts
  • pilates
  • aerobic exercise
  • strength training
  • kickboxing
• strength training


  can have an impact on stress levels and mood

  it provides feel good hormones
• aerobic exercise

  has a benefit of increased heart rate after partaking in activities such as running, dance etc

  it releases endorphins - make you feel good both physically and mentally
• yoga

  considered a mind body exercise - help to strengthen the bodies internal response to stress

  yoga requires you to learn to relax whilst also strengthening your body
• martial arts

  learning techniques can help to keep the mind occupied and keep away from stressors

  martial arts allows you to learn self discipline whilst being in shape
• kickboxing

  kickboxing can help to reduce stress through a series of punching and kicking movements

  good way to improve balance and to become more flexible
• pilates

  good stress relieving exercise

  pilates focuses on mat exercises with a series of controlled movements

  this workout format was created to improve strength, endurance and flexibility
• exercise intensity has 3 'levels'

  • moderate
  • vigorous
  • very vigorous
• moderate exercise includes

  dancing

  hiking

  rollerblading

  water aerobics

  riding a bike
• vigorous exercise includes

  running

  swimming

  gymnastics

  martial arts

  sports - football, netball, hockey etc
• very vigorous exercise includes

  interval running

  spinning classes

  lifting heavy weights

  circuit training

  sprinting up hills
• health benefits of exercise

  1. reduce stress
  2. boost self esteem
  3. improve sleep
  4. lowers blood pressure
  5. strengthens your heart
• barriers to exercise

  1. timing issues
  2. believing it is boring before even trying it
  3. low self esteem
  4. not having enough energy to exercise
• evaluation + has long term benefits such as living a longer and healthier life - reduces risk of health conditions such as type 2 diabetes
• eval + there are pleasant changes such as it can make you look better - improve self confidence
• eval -- over exercising can trigger heart problems
• eval -- time and money might be an issue which is not a reasonable excuse - can do it at home