Question

LAB 15.1 The Power of Exercise to Reduce Stress PURPOSE The purpose of this activity is to help you see the benefits of including exercise as part of a healthy lifestyle to help you reduce stress. Exercise, especially slightly higher inten- sity exercise like jogging or playing racquetball, follows through on the message to move that is inherent in the fight-or-flight response. DIRECTIONS Exercise using any activity that will keep your heart rate elevated for 30 to 60 minutes. Do this activity at a time when you are feeling very high levels of stress such as just before or after an important test or after you've been in a heated argument with someone. During this time of extreme stress, instead of watching TV, sitting and dwelling on the event, or grabbing a beer, move. Do something with enough intensity that you get out of breath and find yourself sweating. After you are finished, notice the change in how you feel. Certainly the stressor hasn't changed, but you have followed through on the message you have been giving yourself to fight or run (fight- or-flight response), and you can now approach the situation in a more calm and level-headed way. Respond to these statements: 1. Describe the cause of your stress. 2. How did you feel before you started exercising? 3. What exercise or activity did you select? 4.. Describe how you felt physically, emotionally, and mentally at the conclusion of your exercise session. 5. Explain in your own words how exercise works to manage stress.

Answer 1

1) Any situations which makes us worried, adds mental, physical, or social pressure to us, and increases our anxiety, fear and nervousness, are the cause of our stress.

Some examples of such situations are :-

• Preparing for an examination or an interview.
• Involving in any tough argument with others.
• Extra work load in the office.
• Performing on the stage for the first time.

2) We feel a lots of stress before we start exercising. We feel a lots of pressure, nervousness, and depressed before we start exercising. But still, before starting exercising we have a hope and feeling that exercising might help us to deal with the stressful situation and thus reduce our stress.

3) We can choose any exercise or activity which can increase our heart rate for about half an hour to one hour. The exercises or activities can include jogging, brisk walking, meditation, playing physical games, massage, taking deep breath, etc.

4) We feel physically, emotionally, and mentally better than before at the conclusion of our exercise session. We feel relaxed, calmness and easiness at the end of our exercise session. We feel like distracted from our stress, confident and forget all our burdens. As a result, we are able to deal with our stressful situations positively at the conclusion of our exercise session.

5) Exercise certainly works effectively to manage our stress. Exercise can distract us from our daily worries and stress. Exercise helps our body to release the "feel good chemicals" called Endorphins. Exercise can reduce the cortisol levels in our body. Our anxiety can also be reduced by exercise. Our muscular movements and blood circulation to vital organs like brain, heart, lungs, etc is also increased by the exercise which also plays a significant role in managing our stress.