Exercise Interactive Infographic

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Impact of stress

What is stress?

Types of stressors

Importance of stress management

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INFO

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Exercise for stress management

General Guidelines on exercise

Benefits of exercise

Exercise guidelines to promote health and lower stress

How can exercise combat stress?

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INFO

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Planning exercise

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What are different types of exercise?

How to know what type of exercise is right for you

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Stress lead to disease

Stress can lead to lower immune system response, increase risk to develop disease, increase asthma attacks, increase headaches, increase prevalance of GI tract complications, coronary artery disease, and poor mental health

Stress Management

Provides healthy coping mechanisms to minimize stress effects on health and mood

• Increase quality of life
• Boost mood
• Lower risk of disease, help long term health
• Increase self-efficacy and motivation
• Lower impact of stress mentally and physically

Planning your FITT

ANYTHING enjoyable will increase benefits. To adhere to a schedule or routine, consider goal making, supervision, and exericse in groups for social interaction.

Types of exercise

• Aerobic exercise uses oxygen to burn off fats for long term endurance.
• Ex: Walking, swimming, cycling, running, dancing, tennis game, bowling, treadmill use, rowing, circuit training, step classes

• Anaerobic exercise uses short bursts of energy in the form of carbs to increase muscle strength and power
• Ex: Weightlifting, powerlifting, sprinting, plyometrics, resistance training, elastic bands, medicine balls, agility

Benefits of exercise

Exercise on Stress

• Increase cardiovasuclar system gains
• Can be done at any time to improve health and control weight
• Increase sleep quality
• Lower muscle tension
• Increase alertness
• Balance hormones and improve homeostasis
• Increase quality of life and lower risk of disease
• Reduce stress, anxiety, and depression

A single bout of exercise can 'burn off' stress hormones as an effective stress management technique. Exercise over time can lower amount of stress hormone secretion. Running can be seen as 'zen' with self-reflection and meditation effects.

What is stress?

A state of anxiety produced when events exceed abilities. This can elicit the Fight- or- Flight response in the body causing physiological changes such as increased HR, BP, glucose levels, dilated blood vessels, and increased ventilation.

• Social- relationships with family and friends
• Emotional- mood swings, anger, frustration
• Physical - demand on body
• Cognitive- impair decision making
• Occupational- work overload
• Mental- increase anxiety, depression, burnout

Types of stressors:

Exercise to lower stress

- Adhere to a routine of regular exercise and slowly progress. - Aim for 150 mins of moderate intensity exercise per week combining aerobic training (AT), resistance training (RT), and flexibility training. - Include a variety of exercises you enjoy to make workouts interesting! - Exercise outdoors to practice mindfulness and remain present - Exercise in groups to increase motivation - Allow for proper rest to avoid injury

FITT

F: AT most days per week, 1-2 days per week RT, stretch 2x per week I: Moderate AT best, RT 8-12 reps of 1-3 sets of major muscle groups, 10 total exercises T: 30 mins per day combine all types of exercise T: Anything you enjoy for AT. RT includes bands, free weights, machines, bodyweight ex.