THE-ROLE-OF-PHYSICAL-ACTIVITY-IN-MANAGING-ONES-STRESS

THE ROLE OF PHYSICAL ACTIVITY IN MANAGING ONE'S STRESS
We commonly hear people talking about exercise in the context of weight loss as the main benefit. While
physical activity can have benefits for weight loss, it has so many more exciting benefits, such as what it can
do for stress, mood, and work performance. Physical activity is one of the best things that you can do for
stress, emotional health, and physical health. Integrating and increasing physical activity is not always easy,
but when we can really understand all the ways that it helps us step into the versions of ourselves? We do
this by understanding:
- How physical activity helps with stress
-How physical activity indirectly helps to manage stress
- How to incorporate physical activity into your routine for all the benefits
THE ROLE OF PHYSICAL ACTIVITY IN MANAGING ONE'S STRESS: HOW IT HELPS
WHAT IS STRESS?
Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a
natural human response that prompts us to address challenges and threats in our lives. Everyone
experiences stress to some degree. The way we respond to stress, however, makes a big difference to our
overall well-being.
Exercise causes physiological changes in the body that directly decrease stress. Not only does exercise
directly decrease stress, it helps our body learn to better respond to stress. Exercise results in the following
3 important changes that work to reduce stress:
1.) ENDORPHINES- Exercise has been shown to increase endorphins, the feel good chemicals in the
brain. When we are feeling a release of endorphins, we are less likely to be stressed. In fact, we are more
likely to feel calm, relaxed, and happy.
2.) NERVOUS SYSTEM TRAINING- Exercise also helps train the nervous system. When our heart rates
rises during exercise, the sympathetic nervous system is activated. This is the same nervous system that is
activated when stress and anxiety are high. The body also works to activate the parasympathetic nervous
system to decrease heart rate, the nervous system responsible for calm and low stress. This training results
in a better response to stress through improved cardiovascular functioning.
3.) MINDFULNESS TRAINING- One of the best ways to reduce stress is to engage in mindful practices
and to be present in the moment. In our busy lives, we are constantly multitasking and doing many things
at the same time, which can increase stress. Focusing on one thing at a time can be helpful for reducing
stress and improving mental clarity.
Not only does exercise directly decrease stress in the body and mind, it also works indirectly in other
important areas of our lives that also decrease stress like sleep, cognitive functioning, and immune system
functioning.
•SLEEP
Regular exercise has been shown to improve sleep quality and quantity. A major source of stress and
anxiety is an inability to receive proper sleep at night. Because exercise can help calm the nervous system,
relieve tension, and clear the mind, it can be especially helpful for improving sleep and therefore stress.
•COGNITIVE FUNCTIONING
Exercise has been consistently shown to be one of the best ways to prevent cognitive decline over time.
Exercise also helps us improve our attention, focus, and mental clarity in our day-to-day lives. A large
source of stress for individuals is poor attention, focus, and productivity in the workplace. Because
exercise can improve cognitive functioning, stress associated with poor performance decreases when
exercise is a consistent part of our lives.
•IMMUNE SYSTEM FUNCTIONING
Exercise has been shown to improve immune system functioning, reducing the rates of illness and chronic
conditions. Dealing with chronic illness and various medical conditions can be very stressful. Therefore,
exercise and it's positive benefits for strengthening the immune system can be helpful for reducingstress
related to physical health and medical issues.
HOW TO INCREASE PHYSICAL ACTIVITY TO MANAGE STRESS

People often struggle to increase physical activity due to unrealistic or vague expectations of how this
will fit into their busy lives. The key to success in increasing physical activity is incorporating it into your
lifestyle in a way that makes sense for us and will help us with consistency.
Set SMART Goals
Vague goals will make it harder to be successful in increasing your activity and receiving all of the great
benefits. It is important to set goals that are specific, measurable, attainable, relevant, and time-based.
Specific- The goal for exercising should be clear and defined.
Measurable- It helps evaluate the performance and stay on track while doing the exercise.
Attainable- The goal for exercising should be realistically reached within the set time frame.
Relevant - The goal needs to feel important to the person and align with other fitness-related aspirations.
Time-based-The goal for exercising that have deadlines or specific timeline.
MAKE IT FUN
Any activity that gets you moving counts. This might be walking, running, biking, swimming, tennis,
dancing, or anything else that you enjoy. If you're not sure where to start, try a variety of different
activities to see what you like best. The more enjoyable it is, the more likely you are to stick to it. If
possible, include friends and family in your workouts to make them more enjoyable.
Regular exercise is one of the best ways to manage stress, improve sleep, and optimize cognitive
performance and work efficiency.
GROUP 5
JOHNICA BERNABE
CHARLYN I. FUENTES
NIKKO T. RUIZ
PAUL JAEMER O. TORIANO

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THE ROLE OF PHYSICAL ACTIVITY IN MANAGING ONE'S STRESS

- How physical activity helps with stress

-How physical activity indirectly helps to manage stress

THE ROLE OF PHYSICAL ACTIVITY IN MANAGING ONE'S STRESS: HOW IT HELPS

•IMMUNE SYSTEM FUNCTIONING

HOW TO INCREASE PHYSICAL ACTIVITY TO MANAGE STRESS

Set SMART Goals

Specific- The goal for exercising should be clear and defined.

Time-based-The goal for exercising that have deadlines or specific timeline.

PAUL JAEMER O. TORIANO

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