EXERCISE AND PSYCHOLOGICAL

WELL-BEINGBy

EFENDI…YUSRAN…RUSDI

GUESS ????

ANXIETY DEPRESSION

More people are looking to exercise to promote their psychological well-being

Many researchers, clinicians, and laypeople have observed that physical activity enhances feeling of well-being, in particular by reducing anxiety and depression.

Landers,1999; Landers & Arent,2001 – Exercise is related to decreases in anxiety and depression as well as to increases in feeling of general well-being

Long term or chronic effects of exercise has focused on changes over time in both anxiety and depression.

Acute effects refer to immediate and possibly, but not necessarily, temporary effects arising from a single bout of exercise

The effects of exercise on anxiety and depression can be classified as

acute chronic

The mental health problems

anxiety depression

REDUCING ANXIETY AND DEPRESSION WITH EXERCISE

EXERCISE IN THE REDUCTION OF ANXIETY

Longer training programs are more effective

than shorter ones in producing

positive changes in well-being

Reductions in state anxiety and depression after aerobic exercise may be achieved

with exercise intensities

between 30%-70% of maximal

heart rate

Exercise training is particularly effective for

individuals who have elevated

levels of anxiety, but it reduces

anxiety even for people with low levels of anxiety

EXERCISE IN THE REDUCTION OF ANXIETY

All durations of exercise

significantly reduced anxiety

State anxiety

returns to pre-exercise

anxiety levels within

24 hours (maybe as

quickly as 4-6 hours)

Exercise is associated

with reductions in

muscle tension

Reductions in anxiety

are not necessarily tied to the

physiological gains

resulting from the exercise

bout

EXERCISE IN THE REDUCTION OF ANXIETY

The anxiety reduction following

exercise occurs regardless of the intensity, duration, or

type of exercise

Aerobic exercise can

produce anxiety

reductions similar in

magnitude to those with

other commonly

used anxiety treatment

Anxiety reduction after exercise occurs for all types of

participants

EXERCISE IN THE REDUCTION OF DEPRESSIONThe positive effects are seen across

age groups, health status, race, socioeconomic status, and gender

Exercise is as effective as psychotherapy in reducing depression

Exercise produces larger antidepressant effects when the training program is at least 9 weeks long

Both aerobic and anaerobic exercise are associated with reductions in depression

Reductions in depression following exercise do not depend on fitness levels.

ENHANCING MOOD WITH EXERCISE

• Mood can be defined as a host of transient, fluctuating affective states that can be positive or negative

Berger, Pargman, & Weinberg,

(2002)

• is generally defined as a state of emotional or affective arousal of varying, impermanent duration

MOOD

• The existence of changes in positive mood states related to exerciseBiddle, (2000)

• They are more likely to use exercise rather than other techniques to energize themselvesThayer, Newman,

& McClain, (1994)

• showed increases in positive mood states with as little as 10 minutes of moderate exerciseHansen, Stevens,

and Coast (2001)

• Exercise improved positive mood regardless of the number of negative and positive events in a given day

Giacobbi, Hausenblas, & Frye, (2005)

RESEARCH FINDINGS

GUIDELINES FOR USING EXERCISE TO ENHANCE

MOOD

Rhythmic abdominal breathing

Relative absence of interpersonal

competition

Closed and predictable activitiesRhythmic and

repetitive movements

enjoyment

Duration, intensity, frequency

EFFECTS OF EXERCISE ON PSYCHOLOGICAL WELL-BEING

Exercise increases Exercise decreases

Academic performance

Assertiveness

Confidence

Emotional stability

Intellectual functioning

Memory

Perception

Absenteeism at work

Alcohol abuse

Anger

Anxiety

Confusion

Depression

Headaches

PHYSIOLOGICAL EXPLANATIONS

PSYCHOLOGICAL EXPLANATIONS

Increase in cerebral blood flowChanges in brain neurotransmitters ( e.g., norepine phrine, endorphins, serotonin)Increase in maximal oxygen consumption and delivery of oxygen to celebral tissuesReductions in muscle tensionStructural changes in the brain

Enhanced feeling of control Feeling of competency and self-efficacy Positive social interactions Improved self-concept and self-esteem Opportunities for fun and enjoyment

Exercise Higher levels of self confidence, greater feeling of control, improved imagination, and a greater sense of self-sufficiency.

Regular exercise has been show to be related to increased self-esteem.

It is believed that changes in the body as a result of physical fitness training can alter one’s body image and thus enhance self concept and self esteem.

RELATIONS AMONG EXERCISE, PERSONALITY AND COGNITIVE FUNCTIONING

Hardiness personally style that enables person to withstand or cope with stressful situations.

Have 3 traits :◦ A sense of personal control over external events◦ A sense of involvement, commitment and purpose in

daily life. ◦ The flexibility to adapt to unexpected changes by

perceiving them as challenges or opportunity for further growth

Exercise can help protect against stress related illness, especially for hardy people

EXERCISES AND HARDINESS

Motor development is important to the development of inteligence in children (Piaget, 1936)

Chronic exercise, in comparison with acute exercise, showed greater effects on cognitive performance.

Exercise programs conducted over longer periods of time are associated with gains in cognitive functioning.

Exercise vs Cognitive Functioning

Fitness training had beneficial effects on the cognitive functioning of older adults.

Fitness training combined with strength and flexibility had a greater positive effect on cognition than fitness training with only an aerobic component

Exercise effects on cognition were largest when exercise training exceeded 30 minutes per session.

Cardiovascular exercise appears to protect the brain and help repair or restore the aged brain.

Relationship between cardiovascular fitness and cognitive functioning

Quality of life one’s behavioral functioning ability, or being able to “do every stuff” and living long enough to do it.

Active individuals tend to be better health, report more stamina, have more positive attitudes toward work, and report a greater ability to cope with stress and tension.

Small increase in sleep. Greater life satisfaction. Exercise programs contribute to a person’s

quality of life by influencing affects, perceived stress, physical health, and life satisfaction.

EXERCISE VS QUALITY OF LIFE

Euphoria, spiritually, power, gracefulness, effortless movement, a glimpse of perfection, and spinning out.( Sach 1984 & Berger 1996 )

euphoric sensation, usually UNEXPECTED, of heightened wee-being, an appreciation of nature, and the trancesdence of time and space.

EXAMINING THE RUNNER’S HIGH

Cant reliably predicted but is facilitated by the presence of few distractions and cool, calm weather with low humidity.

Not concern with pace and time Endorphins were produced during running. Activated when people are involved in

romantic love or listening to music. The greater euphoria, the higher the levels

of endorphins found in the brain.

Characteristic of the Runner’s High

To be a useful adjunct to traditional psychotherapy, but does not replace therapy especially in patients who have a clinical disorder.

Popular because they provide a natural, practical, inexpensive, and time efficient adjunct to traditional psychoterapies.

SHOULD NOT USE for :◦ Obese◦ severe heart desease◦ Those with high blood pressure that cannot be

controlled by medication

EXERCISE AS AN ADJUNCT TO THERAPY