Exercise And Psychological Health: How Much PA Is Necessary?

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Exercise and Psychological
Health

Why is exercise healthy? n n

Some physiological benefits: q Increased production of endorphins q Improved agility q Improved bone density q Improved strength and flexibility
Psychosocial benefits include: q Feel less stressed and anxious q Better work performance and attitudes q More positive self-concept
Intro & Measuremt

Benefits of
Intro &
Physical Activity Measuremt

2

3

1

Broader View of PA Benefits

Intro & Measuremt

4

How Much PA is Necessary?
Basic Requirements:
 30 min or more of moderate intensity PA performed on most days of the week
Ø ACSM guidelines
Health benefits are related to effort:
 Additional benefits are associated with increased intensity or duration of the activity Intro & Measuremt

5

W.H.O. Guidelines n n

Suggests 30 min only useful to reduce risk of
CVD, DM, cancer
Recommendation for maintenance of healthy body weight q q

1 Hr of moderate-intensity activity on most days of the week
Particularly for people with sedentary occupations
(like students!)
Intro & Measuremt

6

2

n

n

Recommends that to achieve health benefits, adults need to accumulate 30-60 minutes of
PA most days of the week, preferably every day. There should be a mix of endurance activities
(those that work the heart and lungs), flexibility activities, and strength activities

Intro & Measuremt

7

Intro & Measuremt

8

The State of Active Living in Canada n Epidemiological data indicate that only 37% of Canadian adults participate in regular PA

n

63% of the population can be classified as sedentary Intro & Measuremt

9

3

Sedentary Lifestyles – Similar in U.S.
% over 18 y.o. engaging in moderate PA at least 5 days / wk
% vigorous activity

25
16.5

% insufficient activity

45

% no leisure time PA

25

*US CDC, 2001

Intro & Measuremt

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Are People Aware of the
Benefits of PA?
Ask physically active and inactive individuals about their knowledge and beliefs about PA q Do they differ?

Godin, Cox, and Shephard Intro & Measuremt
(1984)

12

4

Are People Aware of the
Benefits of PA?
Inactive people agree with active people that
PA can be used to…
 control

body weight more healthy
 relieve tension
 improve physical appearance
 feel better
 meet people
 be

Yet they don’t exercise !!!
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13

Importance of Psychology of PA n n

n

PA has many health benefits, so challenge is to help a large segment of population become active
Need to understand and modify exercise behaviour, influence public opinion, motivate people, change their attitudes
Psychology is devoted to understanding human behaviour
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Defining Psychology of PA n Field devoted to an understanding of: q Individual attitudes, cognitions (mental thoughts), and behaviours in the context of physical activity and exercise n q

n

q

E.g., barriers to exercise, self-talk

The social factors that influence those attitudes, cognitions, and behaviours
E.g., age, gender, culture

Also what are the mental health benefits of PA? n Depression, stress
Intro & Measuremt

15

5

Why You & Psych of PA??

you exercise, but…

n

We know that

n

Most Canadians don’t
If your goal is to have a career in the helping/health professions, you need to learn how to motivate your clients to adopt and maintain a PA regimen, so they can reap the psychological benefits of exercise too! n

Intro & Measuremt

16

Physical Activity and
Psychological Health - Mood

Interpreting Research:An Example
£

£

£

£

50 experimental studies vary in:

35 studies show ↑ fitness = ↓ anxiety
10 show fitness is unrelated to anxiety
5 show that ↑ fitness = ↑ anxiety

Intro & Measuremt
Show More

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