Artifact 3

Running head: STRESS REDUCTION THROUGH PHYSICAL FITNESS

Stress Reduction Through Physical Fitness

Thomas R. DeGrand
Oakland University
EA 754- Dr. Wells
December 7, 2015

STRESS REDUCTION THROUGH PHYSICAL FITNESS

Abstract
This paper explores the effect of physical fitness on stress reduction. In the education world,
attrition rates are reaching unprecedented amounts as a result of many reasons- one being stress.
It is imperative that educators find a way to reduce this stress before it affects them mentally and
physically to a point where they have no choice but to pursue a different career path. As a result,
I found it important to research why high stress rates are so prevalent in education, and how
exercise can help minimize daily stress levels. As a teacher, I experience this overwhelming
stress every day, and having aspirations of being an administrator someday soon, I will need to
have a plan in place to ensure stress does not overtake my life. This paper is written in three
sections: 1. The research behind stress reduction through physical fitness; 2. My personal
wellness plan that aims to relieving some of the daily stress in my life through exercise; 3. A
reflection of how my wellness plan affected me both positively and negatively, and ways to
revise it to bring more success in the future. While I learned a great deal during this wellness
plan, it is obvious to me that I have a lot more to learn about what plan will actually fit into my
life and be successful at creating a healthier me.

STRESS REDUCTION THROUGH PHYSICAL FITNESS

Stress Reduction Through Physical Fitness

Being active has always been second nature to me. I have been an athlete since the third
grade when I began my career in wrestling. I loved sports. I loved being outside. I was a threesport athlete starting in middle school. I lifted weights and ran to get an edge on my opponents.
By the end of high school, I was in some of the best shape I had ever been. This continued into
college when I wrestled for Michigan State University. I felt good; I looked goodat least in
my mind! I remember thinking that there would never be a day that Id let myself go; that I
would always partake in exercise. Let me be clear, I am not saying that Ive let myself go, but I
certainly have lost the desire and drive to exercise, particularly in the areas of running and
weightlifting.
Since I left the sport of wrestling, I no longer have the purpose for exercise that I had
throughout my entire life. Seeking an edge over my opponent was gone, and athletic ability has
not found its place on the teacher evaluation! So what will drive me? Thats my ultimate
problem. Luckily, with the help of some good genes, young age (kind of), and attempting to stay
active in more fun ways, I have been able to maintain a healthy mind and body. With this said, I
believe thats where my problem liesI can get away with little exercise and unhealthy eating.
Why start if I dont necessarily have to right now? Thats where this wellness plan comes into
play. I found a new purpose for exerciseto decrease the stress levels in my life and bring some
newfound energy back. To test this out, I created a plan to exercise for six straight weeks.
Throughout the program, I will document daily my exercises, stress level, energy level, and body
weight, and conclude the program with a rating of my overall self-confidence of my physical
appearance. I am seeking eye-opening results that create permanent change in my way of living.

STRESS REDUCTION THROUGH PHYSICAL FITNESS

Literature Review
The majority of the stress in my life comes from my career in teaching. Studying the
research about the effects of stress, specifically stress in the education field, is a bit frightening.
According to Espinoza (2015), Growing stress is the leading reason for teachers taking time off
work or leaving the profession entirely, new data has revealed. Furthermore, he revealed the
results of a teacher survey that found 67 percent of teachers said their job was having an
adverse effect on their mental health. A similar survey was conducted by the National
Education Association (NEA) in 1996 that concluded, The majority of teachers chose to leave
the profession because of stress factorsAnd a lot has changed since then (as cited in
Education World, 2015). That, of course, brings us to the famous statistic made public by
Richard Ingersoll regarding the percentage of teachers leaving the profession in their first five
years. Ingersoll and Smith confirmed from their research, The data suggest that after just five
years, between 40 and 50 percent of all beginning teachers have left the profession (2003). Liz
Riggs adds on to this surprising number by stating, Certainly, all professions have
turnoverBut, turnover in teaching is about four percent higher than other professions (2013).
While these numbers are alarming and dont sit well with a teacher aspiring for administration, I
believe the key to solving any problem is to know the root of it.
What is stress? Is all stress bad? What are ways to relieve the stress one faces each day?
WebMD describes stress as a:
Physical, mental, and emotional response to lifes changes and demands. Stress is
experienced in levels. Low levels may not be noticeable at all. Occasional, moderate
stress can be positive and challenge people to act in creative and resourceful ways. High
levels can be harmful, leading to chronic disease. (as cited in Sloan, 2012)

STRESS REDUCTION THROUGH PHYSICAL FITNESS

In 2010, the American Psychological Association (APA) conducted a survey called Stress
in America. The results from this survey were very compelling. It showed that most Americans
are suffering from moderate to high stress, with 44 percent reporting that their stress levels have
increased over the past five years (as cited in Sloan, 2012). According to the APA, Money,
work, and the economy are the top stressors (as cited in Sloan, 2012). TeensHealth.org explains
how these stressors speed up the heart rate, breathing rate, blood pressure, and metabolism (as
cited in Sloan, 2012). Sloan states:
When youre stressed out, your body remains in a heightened state, which can cause
damage to the nervous system, wear out your bodys reserves, weaken your immune
system, elevate your blood pressure, and leave you feeling completely overwhelmed.
Therefore, its important to learn how to step back, breathe, and manage your response to
lifes stressors. (Sloan, 2012)
The question is simplewhat will this response be? Sloan later answers this by saying, Experts
agree that managing your health will help you to manage your stress. So eat healthy, exercise,
and get plenty of sleep (2012).
Many people handle stress differently, but the key is managing it using multiple strategies.
While I could list many research-based techniques, such as the three Sloan mentioned, I would
like to focus on just one: healthy living, specifically exercise. Looking at the APAs 2010 Stress
in America survey, I found the following statistics quite intriguing:

When asked about positive effects of exercise, 53% said they felt good about themselves,
35% said they were in a good mood, and 30% said they felt less stressed.

Of the adult participants who responded that they use exercise as a form of stress relief,
62% stated that it was an effective strategy for relieving stress (APA, 2013).

STRESS REDUCTION THROUGH PHYSICAL FITNESS

This survey shows that exercise can be an effective strategy for relieving stress, but as you can
see, it doesnt work for everyone. See Appendix A for the graphs from the survey analysis
relating to these two areas.
What do researchers have to say about stress relief and exercise? The Mayo Clinic
(2015) claims, Exercise in almost any form can act as a stress relieverincreases your overall
health and your sense of well-being. In addition, the Mayo Clinic mentions some helpful tips
for allowing exercise to enter seamlessly into your schedule. They include: Build up your
fitness level gradually; do what you love; pencil it in; set SMART goals; find a friend (Mayo
Clinic, 2015). They advise 150 minutes a week of moderate aerobic activity (i.e. walking,
swimming) or 75 minutes a week of vigorous aerobic activity (i.e. running). In addition, the
Mayo Clinic recommends incorporating strength training exercises at least twice a week (2015).
Regardless of the exercise plan, the Mayo Clinic suggests:
Whats most important is making regular physical activity part of your lifestyle.
Whatever you do, dont think of exercise as just one more thing on your to-do list. Find
an activity you enjoyand make it part of your regular routine. Any form of physical
activity can help you unwind and become an important part of your approach to easing
stress. (2015)
A meta-analysis on the anxiety-reducing effects of exercise closely resembles the amount
of exercise minutes noted above by the Mayo Clinic. The study showed, Exercise of at least 21
minutes (per day) seems necessary to achieve reductions in state and trait anxiety (Petruzzello,
Landers, Hatfield, Kubitz, & Salazar, 1991).
Furthermore, Dr. Fox (2015) states, Exercise has a moderate reducing effect on state and
trait anxiety and can improve physical self-perceptions. Also, there is now good evidence that

STRESS REDUCTION THROUGH PHYSICAL FITNESS

aerobic and resistance exercise enhances mood states. Dr. Fox later suggests, Moderate
regular exercise should be considered as a viable means of treating depression and anxiety and
improving mental well-being in the general public (2015).
The Clinical Psychology Review also presented research on this topic of stress reduction
and exercise, noting, Aerobic exercise training has antidepressant and anxiolytic effects and
protects against harmful consequences of stressevidence suggests the theory that exercise
training recruits a process which confers enduring resilience to stress (Salmon, 2001).
In addition, the Santa Clara University Wellness Center (SCUWC) had exercise as one of
their top ten stress management techniques. They state, Exercise your body since your health
and productivity depend upon your bodys ability to bring oxygen and food to its cells.
Therefore, exercise your heart and lungs regularly, a minimum of three days per week for 15-30
minutes (SCUWC, 2004).
Finally, I would like to conclude my literature review with the research from Hoffman
and Collingwood (2015). They note, Exercise is an effective way to reduce the negative aspects
of stress. They list six primary ways exercise can be an effective stress management tool:

Exercise can serve as a release. It can release tension and anxiety and, in many respects,
can substitute for the fight-or-flight mechanism.

Exercise can be a method of relaxation. Regular exercise can be a diversion from day-today stress and can provide a sedative effect through natural physical movement.

Exercise can increase energy and fatigue tolerance. A major effect of stress over time is
that it uses up energy and leads to fatigue. By maintaining your energy, you heighten
your tolerance for stress.

STRESS REDUCTION THROUGH PHYSICAL FITNESS

Exercise can aid in maintaining muscle elasticity and minimize the muscle-shortening
effect of inactivity.

Exercise can increase physiological control. By following a regular exercise program,

you can gain control over your body. That tones up the bodys stress reaction (adrenal
glands) by helping to normalize heart rate, blood pressure, and muscle tension.

Exercising on a regular basis increases emotional well-being. Studies have shown that
self-esteem and self-confidence are increased and that officers with high self-esteem have
fewer stress-related problems. Fit individuals who exercise regularly appear more relaxed
and less anxious and depressed. Active individuals report less stress in their lives. One
study found that exercise was significantly more effective than tranquilizers for reducing
anxiety associated with prolonged stress. (Hoffman & Collingwood, 2015)

Hoffman and Collingwood conclude by stating an interesting effect of exercise on stress. They
state, It alters the perception of stressthe causes of stress (dont) change but the perception of
it (decreases) (2015). In other words, stress will always present itself in our lives; its how we
handle it and perceive it that ultimately determines our physical and emotional well-being.
My Personal Wellness Plan
As you can see in the ample amount of research above, developing and implementing a
wellness plan into ones life is extremely important to decrease the daily stress that unfortunately
finds its way in. Being in education, a field at the top of the list in regards to attrition rates, it is
even more important that I develop such a plan. This six-week plan, however, has multiple
objectives: 1. decrease stress levels; 2. increase energy levels; 3. weight loss; and 4. improve
physical self-confidence. I plan to measure these areas at the end of each day. This data will
help me as I analyze and reflect on the success of the plan at the conclusion of the program.

STRESS REDUCTION THROUGH PHYSICAL FITNESS

The schedule has been developed with the research I stated above in mind. In addition, I
had to take into account two major facts: 1. I have not been active in organized exercise (i.e.
running, weightlifting) in a long time; 2. My lifes schedule right now (family, work, class, etc.)
is not ready to take on a huge cultural shift of added responsibilities. Therefore, I will need to
scaffold this plan, easing into it by increasing the amounts every two weeks. The plan will
include three days of cardiovascular workouts (i.e. elliptical, running, rollerblading, biking).
This will occur on Mondays, Wednesdays, and Fridays. On Tuesdays and Thursdays, I will
complete my strength training (pushups, sit-ups, pull-ups, and arm curls). Saturdays and
Sundays will be rest days or days to catch up any exercises that I didnt have time to complete
during the week. The six-week plan can be found below:
Week

Sunday

Tuesday

Wednesday

Thursday

Friday

Saturday

Rest/CatchUp

Cardio
(run)
15 min

Pushups (2x30)
Situps (2x50)
Pullups (2x8)
Arm Curls
(2x10- 25lbs)

Cardio
(rollerblade)
15 min

Pushups (2x30)
Situps (2x50)
Pullups (2x8)
Arm Curls
(2x10- 25lbs)

Cardio
(bike)
15 min

Rest/CatchUp

Rest/CatchUp

Cardio
(run)
15 min

Pushups (2x30)
Situps (2x50)
Pullups (2x8)
Arm Curls
(2x10- 25lbs)

Cardio
(rollerblade)
15 min

Pushups (2x30)
Situps (2x50)
Pullups (2x8)
Arm Curls
(2x10- 25lbs)

Cardio
(bike)
15 min

Rest/CatchUp

Rest/CatchUp

Cardio
(run)
20 min

Pushups (2x40)
Situps (2x60)
Pullups (2x10)
Arm Curls
(2x12- 25lbs)

Cardio
(rollerblade)
20 min

Pushups (2x40)
Situps (2x60)
Pullups (2x10)
Arm Curls
(2x12- 25lbs)

Cardio
(bike)
20 min

Rest/CatchUp

Rest/CatchUp

Cardio
(run)
20 min

Pushups (2x40)
Situps (2x60)
Pullups (2x10)
Arm Curls
(2x12- 25lbs)

Cardio
(rollerblade)
20 min

Pushups (2x40)
Situps (2x60)
Pullups (2x10)
Arm Curls
(2x12- 25lbs)

Cardio
(bike)
20 min

Rest/CatchUp

Rest/CatchUp

Cardio
(run)
25 min

Pushups (2x50)
Situps (2x70)
Pullups (2x12)
Arm Curls
(2x15- 25lbs)

Cardio
(rollerblade)
25 min

Pushups (2x50)
Situps (2x70)
Pullups (2x12)
Arm Curls
(2x15- 25lbs)

Cardio
(bike)
25 min

Rest/CatchUp

Rest/CatchUp

Cardio
(run)
25 min

Pushups (2x50)
Situps (2x70)
Pullups (2x12)
Arm Curls
(2x15- 25lbs)

Cardio
(rollerblade)
25 min

Pushups (2x50)
Situps (2x70)
Pullups (2x12)
Arm Curls
(2x15- 25lbs)

Cardio
(bike)
25 min

Rest/CatchUp

Monday

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10

My SMART goals for this plan address the four objectives I listed above (decrease stress
levels, increase energy levels, weight loss, improve physical self-confidence). Let me describe
the details of each using the SMART goals framework:

Specific- Decrease stress levels by an average of two points (out of ten); increase energy
levels by an average of two points (out of ten); weight loss of five pounds; overall higher
self-confidence of physical appearance.

Measureable- All four areas will be identified using numerical data, which can lead to
quantitative data analysis. I will evaluate my overall self-confidence of my physical
appearance at the conclusion of the program by using a 5-point likert scale.

Attainable- I believe all four objectives are at a realistic, attainable level. They are
moderate improvements, but nothing overwhelming.

Results-Oriented- This plan is developed around achieving results. It is not meant to

have me just go through the motions. If Im not seeing results, then I will need to
investigate why and possibly adjust the plan in order to get the desired results.

Time-Bound- This plan is scheduled to last six weeks, with my objectives being met by
the conclusion of the final week. Once my initial plan is completed, I will decide how I
will move forward with implementing a more permanent wellness plan into my daily
schedule.
Reflection/Conclusion
This wellness program provided me a very interesting experience. I learned a great deal

about not only the importance of bringing exercise into my life, but also how to engage in such a
program in a way that will be successful. While I wish I could say that my program was a huge

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11

success, I unfortunately cannot make that claim. In order to explain the reason for this, let me
start with the quantitative data I was able to collect from my experience.
Data Analysis
The table below outlines the effects of the wellness plan on the areas of: stress level,
energy level, weight, and overall self-confidence of my physical appearance. For reference of
the daily measures, see Appendix B.
Table 1
The Effects of the Wellness Program on the Focus Areas
Focus Area

Start of Program (Average)

End of Program (Average)

Stress Level (out of 10)

5.8

Energy Level (out of 10)

5.5

Weight (pounds)

176

176.3

Overall Self-Confidence of
Physical Appearance
3
4
(out of 5)
Note: A rating of 5 (out of 10) was considered average. The likert-scale rating for the overall
self-confidence of physical appearance was on a five-point scale (1= Much Worse; 2= Remained
the Same; 3= Much Better).

Stress level. One of the major reasons for implementing this program was to test how it
affects my current levels of stress. As you can see in the table above, my average stress level
actually increased. According to the research, this should not have happened. However, when I
looked into this particular statistic, I found many variables. First, this program was implemented
during the heart of this fall term, along with the first marking period of my school year. I was
not only taking on multiple assignments for my Education Specialist program, but I was also
enduring the stress of the beginning of a school year, which includes parent-teacher conferences
and report cards.

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12

In addition to my increased professional demands, I also found that implementing a brand

new exercise program into my already busy schedule was not conducive to minimizing my stress
levels. I felt that it actually caused more stress at night because I had to fit one more thing in
instead of being able to sit down and relax, or even be able to enjoy the limited time I get with
my two sons prior to them going off to bed. If I didnt have time to finish an exercise during a
week night, then I pushed it to a weekend day, which did not allow me to experience a break on
the weekend.
Furthermore, the biggest problem I found with my plan was that it was too ambitious. I
was coming from nothing, and tried to fit a daily exercise routine into an already packed
schedule. I feel this was a mistake in my planning. As Chade-Meng Tan states in Search Inside
Yourself (2012), Do less than you canThe idea is to do less formal practice than you are
capable ofThe reason is to keep the practice from becoming a burden. If mindfulness practice
feels like a chore, its not sustainable (p. 67). Though he is referring to the practice of
mindfulness, I feel there is a parallel to exercise. Had I placed less required exercises into my
plan, or made a plan that required less time out of my day, I may have been able to sustain the
daily exercises more effectively.
Ultimately, it was the timing of the program and the culture shock of the additional
demands on a packed schedule that were factors in the increased stress level rating.
Energy level. According to the data, my energy level had an average increase of onehalf point throughout the program. The research shows that a positive side effect of exercise is
increased energy levels. While my energy level increased, I anticipated a larger increase than
one-half point. I feel the minimal increase may have been the result of the increased stress levels
and demands I was facing. Where I noticed the majority of my increased energy levels was after

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13

I exercised for the night. I then felt as though I experienced a deeper sleep, which seemed to
help extend my energy into the next day. However, it is clear that the daily schedule I was
enduring minimized the positive effects of exercise on my energy level. Moving forward, I
believe that if I alter the schedule to be one that creates less stress, then it will lead to higher
energy levels. I will discuss this further in my recommendations section.
Weight. My weight had an average increase of 0.3 pounds. While this does represent an
increase in weight, I believe the small increase is a non-factor. My weight has always fluctuated
around plus/minus 2.5 pounds (total range of about five pounds). With that said, in order to
understand why there was an increase instead of a decrease in weight, I can think of two reasons:
1. Increased stress levels caused an increase in weight; 2. Replaced fat with muscle, which
weighs more. I feel if I continued this exercise program using a revised schedule, then I would
eventually see a decrease in weight.
Overall self-confidence of physical appearance. The table above shows that I felt
slightly better when comparing my overall self-confidence of my physical appearance prior to
the start of the program with that of how I felt at the end of the program. At the start of each
week, I took a picture of myself to have concrete evidence of the effect of the program on my
body. When I look at each picture, I can see a slight increase in muscle tone, and a slight
decrease in the amount of body fat. I dont feel it is a significant difference, but I didnt expect a
huge change after only six weeks, especially with the program that I was employing. A change
in my physical appearance was not a major focus of this wellness plan, thus I dont feel I would
make any revisions to the plan that would create a better effect in this area. Extending the plan
to go beyond six weeks is all that I would consider as a revision.

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Recommendations
The education world is an amazing field to work in, but it comes with its own problems.
One of the major problems is stress. You saw in the research noted earlier that stress can take a
toll on a persons body and mental health. As a teacher and aspiring administrator, I feel it is
imperative that I implement a stress reduction routine into my daily life to help minimize this
inevitable effect of working in the education field.
The key there is the word routine. The problem I had with my plan was that I tried to
jump into a daily exercise routine. I feel I basically set myself up for failure. Moving forward, I
am going to reduce it down to two days per week to start. Once it feels more routine, then Ill
move it up to three days per week. I dont feel I need to decrease the amount of time for each
daily exercise (ranging from 15-25 minutes) because I believe it wont be such an inconvenience
to do if I dont have to do it every night. As I mentioned earlier, the more of a burden or chore it
feels, the less likely it will be sustainable (Tan, 2012, p. 67). That was my problem; it always
felt like a chore for me. As a way to alleviate this, I could always replace a nights workout with
a physical activity that I did during the day. For example, throughout the school year, I run a
flag football program and a dodge ball program. I get great workouts on those days, and I have
fun doing it. Those days of practice could satisfy my exercise for that day, which would help
decrease some of that stress I feel at night trying to get an exercise in.
In addition, having an exercise buddy would help (Tan, 2012, p. 66). Of course, Tan was
referring to the practice of mindfulness, but I again see the parallel to exercise. My wife did her
own exercises, but we never did them together. Most of this was due to the fact that I completed
my exercises while our kids were still awake since I had to work on class work or school work
after they were in bed. Therefore, my wife would have to be with our kids during that time; then

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15

she completed her exercises after they were in bed. I feel a better routine would be to find a way
to have us both exercise after the kids are in bed. Doing class work first, and then exercising
second would enable us to each have a workout buddy.
Finding an exercise routine that works with my schedule (and desires) will be my next
challenge. If I revise my current plan using the recommendations I suggested above, with the
research I referenced in mind, I believe I can find a plan that works for me. This will enable me
to handle and react to the stress found in education in a more effective manner, while also
improving my mental and physical healthwith a boost of energy to boot!

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References
American Psychological Association. (2013). Stress and exercise. Retrieved from
http://www.apa.org/news/press/releases/stress/2013/exercise.aspx
Education World. (2015, April 18). Ideas for stress relief. Retrieved from
http://www.educationworld.com/a_issues/issues/issues181.shtml
Espinoza, J. (2015, March 18). 'Stress pushing teachers to leave profession,' figures show. The
Telegraph. Retrieved from http://www.telegraph.co.uk/education/educationnews/
11480108/Stress-pushing-teachers-to-leave-profession-figures-show.html
Fox, K.R. (1999, March). The influence of physical activity on mental well-being. Cambridge
Journals: Public Health Nutrition, 2 (3a), 411-418. http://dx.doi.org/10.1017/
S1368980099000567
Hoffman, R., & Collingwood, T. (2005). Reduce stress through exercise. Fit for Duty (2nd ed.).
Champaign, IL: Human Kinetics. Retrieved from http://www.humankinetics.com/
excerpts/excerpts/reduce-stress-through-exercise
Ingersoll, R.M., & Smith, T.M. (2003, May). The wrong solution to the teacher shortage.
Educational Leadership: Keeping Good Teachers, 60 (8), 30-33.
Mayo Clinic. (2015, April 16). Stress management. Retrieved from http://www.mayoclinic.org/
healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Petruzzello, S.J., Landers, D.M., Hatfield, B.D., Kubitz, K.A., & Salazar, W. (1991, March). A
meta-analysis on the anxiety-reducing effects of acute and chronic exercise. Sports
Medicine, 11 (3), 143-182. Retrieved from http://link.springer.com/article/10.2165/
00007256-199111030-00002

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Riggs, L. (2013, October 18). Why do teachers quit? The Atlantic. Retrieved from
http://www.theatlantic.com/education/archive/2013/10/why-do-teachers-quit/280699/
Salmon, P. (2001, February). Effects of physical exercise on anxiety, depression, and sensitivity
to stress: A unifying theory. Clinical Psychology Review, 21 (1), 33-61.
http://www.sciencedirect.com/science/article/pii/S027273589900032X
Santa Clara University. (2004). Top 10 stress management techniques. Retrieved from
http://www.scu.edu/wellness/topics/stress/toptenstress.cfm
Sloan, W.M. (2012, January). How to manage your stress. ASCD, 54 (1).
http://www.ascd.org/publications/newsletters/education-update/jan12/vol54/num01/Howto-Manage-Your-Stress.aspx
Tan, C. (2012). Search inside yourself: The unexpected path to achieving success, happiness
(and world peace). New York: HarperOne.

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Appendix A
Stress in America Survey Results by American Psychological Association (2013)

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Appendix B
Wellness Plan Schedule and Recorded Data

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