Dr Kate Hefferon PhD URBAN WOOT On the Couch Salons Blacks Club Vigor The sense of possessing physical strength emotional energy and cognitive liveliness Shirom and Shragra ID: 438756
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Slide1
VIGOUR:LETS GET PHYSICAL!
Dr. Kate Hefferon, PhD
URBAN WOOT
On the Couch Salons
Blacks ClubSlide2
Vigor
“The sense of possessing physical strength, emotional energy and cognitive liveliness”
(
Shirom
and
Shragra
, 2009, p. 1008).
Slide3
Exercise has been ‘more popularized than popular
’
(Berger et al., 1992 as cited in Hays, 1999, p. 7)
Do you exercise…on a regular basis…Why or why not?
Physical activity paradox:
H
alf would regard themselves as “inactive”
(Acevedo, 2012)Slide4
How do you compare?Slide5
Definitions
Physical activity
is defined as ‘any bodily movement produced by skeletal muscles that results in energy expenditure’Slide6
Exercise
is defined as ‘a form of structured physical activity with a specific
objective of improving or maintain physical fitness or health’Slide7
Recommendations
(ACSM)
1) Minimum
of 30 (and up to 60) minutes of moderate-intensity exercise 5 days a week (150 minutes or 1000 kcal/week)
2) The
30 minutes can be broken down into shorter sessions (3x10 mins) over the course of the day (Accumulation)
3) Also
, adults can choose to engage in
20-60 minutes of vigorous intensity exercise on three days a week
(
Garber et al., 2011;
Hardman & Stensel, 2009, p. 274)
Cardiorespiratory
exerciseSlide8
Recommendations cont…
Resistance
exercise
E
ach
major muscle group on 2-3 days a week, with 2-3 sets (8-12 repetitions), creating increases in power and strengthOlder adults (and previously sedentary) engage in light to very light intensity in 15-20 reps T
here
should be a 48-hour break between
sessionsSlide9
Recommendations cont…
Flexibility exercise
In order to improve range of motion adults are recommended to conduct
flexibility exercises (e.g.
static
, dynamic, ballistic and stretches) on at least 2-3 days a week.Stretches should be held in 10-30 second stints, and repeated 2-4 times (60 second in total per stretch)
Neuromotor
exercise
Adults should engage in Neuromotor exercise, which engage motor skills (e.g. tai chi and yoga) for 20-30 mins/day, 2-3 days a
weekSlide10
First Impressions?Slide11
The truth about exercise
When
it comes to exercise ‘some is good; more is better’
(Garber et al., 2011, p. 1338)
G
reater physiological benefits from higher intensity trainingSitting for long periods of time over the day has been found to be dangerous to our health
A
lthough
we may reach recommended daily guidelines, this doesn’t negate the detrimental effects of a sedentary work lifestyle
(
ACSM, 2012
)Slide12
The known benefits
Individual
Society
Physical and psychological functioning
Prevention of mental illness & disease Slide13
Physical
benefits
Reduces the risk of developing
:
Obesity
Cardiovascular disease Coronary heart disease
Stroke
Diabetes (type 2)
Osteoporosis
Sleep disorders
High blood pressure
Increase immune system functioning (J-shape relationship) (Hamer, 2012)
Certain
cancers (Colon, breast; rectal, lung, prostate, endometrial)
Premature death
(Salonen et al, 1983; Paffenbarger et al. 1986
)Slide14
Psychological benefits
Enhanced positive emotion
(Biddle & Mutrie,
2008; Hellmich
, 2009; Mayo clinic; as cited in Rath & Harter,
2010; Reed & Buck, 2009; Reed & Ones, 2008)
Reduced
anxiety (
McDonald &
Hodgdon
, 1991)
Reduced depression and stress
(Steptoe, Wardle, Pollard, Canaan, & Davies, 1996; Babyak et al., 2000; Hassmen, Koivula, & Uutela, 2000; Kritz-Silverstein, Barrett-Connor, & Corbeau, 2001)
Enhanced body image, self-esteem and self-perceptions
(Fox, 2000; Moses, Steptoe, Mathews, & Edwards, 1989)
Improved general cognitive functioning
(children, older adults)
(Lautenshlager et al., 2008; Boutcher, 2000; Rejeski & Mihalko, 2001; Rejeski et al., 2001)Slide15
Why is it so hard?Slide16
Again….Slide17
Then and now…
Men and women average +12,500 steps/
day
(Tudor-Locke & Bassett, 2004
)
Majority of today <5000 steps/daySlide18
Is food to blame?
http://www.youtube.com/watch?v=4N5i-0t8m94Slide19
Does it matter?Slide20
Urban exercise
V.S.Slide21
How did it change you?Slide22
Ready For change?
1
)
Pre-contemplation:
This stage represents when an individual is currently not engaged in physical activity and not even contemplating engaging at that point in time or in the near future. At this stage, the cons of engaging in activity far outweigh the pros (decisional balance).
2) Contemplation: The individual is not engaging in activity but has contemplated the idea of starting to engage in such behaviours)
3)
Preparation:
The individual has started to engage in small steps to start their behaviour changes (e.g. buying a membership, getting new trainers). The pros of engagement start to balance out the cons.
4)
Action:
The individual has started to engage in the desired level of activity and continues to do so for up to and les than 6 months)
5)
Maintenance:
The individual continues their exercise regime and meets the criteria for being physically active for more than 6 months. The pros far outweigh the cons within this stage.
WHERE ARE YOU AT?
WHERE ARE
YOU AT?Slide23
Marshmallows (Mischel
, 1970)
http://www.youtube.com/watch?v=
6EjJsPylEOYSlide24
Self-
Regulation
P
rocess
by which we can seek to have control over thoughts, our feelings and impulsesSlide25
“
When people’s self-regulatory resources have been depleted, the non-optimal inner motivations exert a greater influence on behavior. The stronger the desire, the greater the releasing effect of ego depletion.”
e.g. alcohol, restrained eating, prejudices, sexual infidelity, self presentation, etc
.
(Baumeister
,
Gailliot
,
DeWall
&
Oaten
,
2006
).Slide26
What can we do?
Evidence indicates that self-regulation functions like a
muscle
It
gets tired right after use, but over time it can be
strengthened
S
pill-over effect
healthy eating
study habits
chores completion
caffeine, alcohol and tobacco consumption
emotional control
budgetary abidanceSlide27
Routine, Routine, RoutineSlide28
Further Suggestions (based on research)
Individualise
your programme
Find a buddy
Declare to the massesTrack tangible and measurable achievements
Be flexible and use accumulationMake it a lifestyle, not a fadSlide29
A final note:
There are risks to participation
Myocardial infarction
Musculoskeletal
injury (plus
dehydration, hyperthermia and hypothermia, amenorrhea, anaemia and suppression of immune functioning)Exercise
dependence
Overall
, the risks do not outweigh the benefits of participation for the majoritySlide30
References and Resources
http://www.johnratey.com/newsite/
index.html
http://
www.acsm.org
BBC 2 Horizons- The truth about exerciseBiddle, S. J. H. and Mutrie, N. (2007) Psychology of Physical activity: Determinants, well-being and interventions (2nd ed.): Routledge.Acevedo, E. (2012). The Handbook of Exercise Psychology. Oxford University Press. Slide31
Thank you!
k.hefferon@uel.ac.uk
www.katehefferon.com
@
katehefferon