EXERCISE AS A STRESS

MANAGEMENT TOOL
By
Wg Cdr RK Choudhury
“People who fight future wars may
experience so much strain that they
will break down, whether they come
in contact with the enemy, or not.”
Keegan, 1976
 AIM

To highlight the potential benefit

of exercise or physical activity and
its effect on the psychological
stressors like anxiety, depression,
self-esteem, emotion and mood.
 UNDERSTANDINGSTRESS

“A constraining physical, chemical or

emotional factor that causes bodily or
mental tension”.

“A demand or pressure, placed on an

individual, that makes him tense,
unhappy or uncomfortable”.
 ROLE OF STRESS

Psychological and emotional

stressors have become more
important than the physical
stressors.
 ROLE OF STRESS

Stress is essential for our existence.

It leads to zest and creativity.
Optimum stress leads to satisfaction
and achievement.
 HUMAN PERFORMANCE CURVE
HIGH
POSITIVE
NEGATIVE
STRESS
STRESS NEGATIVE
STRESS
OSL

STRESS ZONE OF
PERFORMANCE ZONE OF
COMFORT DISTRESS
BOREDOM
ZONE

LOW
HIGH
STRESS
DODSON’S YERKES MODEL OF OSL
 CAUSES OF STRESS

 Environmental stimuli
 Basic anxiety
 Individuals personality

 Self-concept
 STRESS RESPONSE

 Short-term stress response.

 Long- term stress response.

 STRESS RESPONSE

Increased heart rate, High BP, Increased

perspiration, pooling of blood, shallow &
rapid breathing, dilatation of pupil,
focused awareness of hearing, sluggish
digestion etc.
 STRESS EFFECTS

Physiological effects

Headaches, Backache, Bodyache, nausea

& vomiting, diarrhoea, insomnia, skin
diseases, GI discomfort, allergies &
asthma.
 STRESS EFFECTS

Psychological effects

Lack of concentration, loss of memory,

mental confusion, panic state, in-
coordination of limbs, irritability, anger,
depression & moodiness.
 ROLE OF EXERCISE

REDUCING ANXIETY
 Exercise has a low to moderate
anxiety reducing effect.
 Exercise programmes, particularly
lasting 10-15 weeks, can reduce trait
anxiety across a wide range of sub
groups.
 ROLE OF EXERCISE

REDUCING DEPRESSION
 Exercise is linked to decreased
depression and the physically active
are less likely to develop depression.
 Both aerobic and resistance exercise
may be used to treat moderate and
more severe depression, usually
alongside standard treatment.
 ROLE OF EXERCISE

REDUCING DEPRESSION
 The anti-depressant effect of exercise
can be equal to psychotherapy.
 There is evidence to show that
exercise can have both preventive as
well as rehabilitative properties with
regard to depression.
 ROLE OF EXERCISE

SELF-ESTEEM
Exercise can improve a person’s
physical self-worth and other
important self-perceptions such as
body image. Positive effects are likely
to be greater for those with initially
low self-esteem.
 ROLE OF EXERCISE

SELF-ESTEEM
 Exercise has positive effects on self-
perception for men and women of all age
groups.

 Aerobic exercise & weight training are

very useful in changing self-perceptions.
 ROLE OF EXERCISE

SELF-ESTEEM
Self-esteem is an indicator of mental
wellbeing. Self-esteem is found to be
low among those suffering from
stress.
 ROLE OF EXERCISE

EMOTION & MOOD

 Aerobic exercise has a small to
moderate effect on aspects of mood.

 There is a positive effect between

moderate physical activity and
psychological wellbeing.
 ROLE OF EXERCISE
EMOTION & MOOD
 Exercise helps in reduction of negative
mood states & increase in positive
mood states.
 Group exercise environment is
associated with greater motivation and
well being.
 ROLE OF EXERCISE

EMOTION & MOOD

 Moderate intensity exercise is more
beneficial.
 High intensity exercise often leads to
increase in tension, anxiety and
fatigue.
 ROLE OF EXERCISE

EMOTION & MOOD

Psychological benefits often takes
place before any physiological changes
have taken place. Mental health
benefits occur early, than the gain in
fitness levels.
HOW EXERCISE HELPS!

Cognitive Behavioural Theory

It is the experience of
participating and mastering the
task of exercise that creates
positive feelings and thoughts
which serve to counteract
negative mood states.
HOW EXERCISE HELPS!

Social Interaction Theory

It is the social interaction
associated with exercising with
friends and colleagues that is
pleasurable and has the net effect
of improving mental health.
HOW EXERCISE HELPS!

Distraction Theory
Exercise allows the opportunity for
people to be distracted from their
worries.
HOW EXERCISE HELPS!

Cardiovascular Fitness Theory

Improved mood state is related to
improved fitness. Physical conditioning
results in increase of cardiovascular
functional capacity and decreases
myocardial oxygen demand.
HOW EXERCISE HELPS!

Endorphin Theory
Catecholamine including beta
endorphins have been shown to
increase during physical activity of
20min or more. The presence &
exact mechanism of effect in the
brain is still controversial.
 HOW MUCH EXERCISE?

A minimum of 30 min per day of

moderate exercise (slightly
breathless) on most of the days
(five or six) of the week.
HOW MUCH EXERCISE?

The 30 min slot can be split

into three 10 min sessions for
the very unfit or time pressed
persons.
HOW MUCH EXERCISE?

Choose activity which is

enjoyable, non-competitive, ego-
void and promotes personal
satisfaction.
A-B-C OF STRESS MGT

A – AWARENESS
B – BALANCE
C - CONTROL
STRESS MGT BASIC STEPS

 OPTIMUM PHYSICAL
ACTIVITY
 MASTERY OF YOUR THINKING
PROCESS
 HIGH LEVEL OF SELF-ESTEEM
 CONCLUSION

“If
exercise was a pill, it
would be the most
powerful medications
known to the humans”.