Exercise and psychological wellbeing Flashcards
What are the health (psychological) benefits of exercise?
Improved mood
Reduced stress
Improved self esteem
Increased focus and motivation
What is the definition of mental health
a person’s condition with regard to their psychological and emotional well-being:
How does exercise affect mental health?
Boosting mood
Reducing stress and anxiety
Enhancing self esteem
Improving sleep quality
Providing distraction from negative thoughts
How does exercise improve anxiety and depression?
Triggering the release of endorphins which can elevate mood, distract from negative thoughts and reduce stress hormones
What type of exercise improves mental health?
The majority of research has used aerobic exercise
Participation in competitive sports has been shown to reduce anxiety
Other activities e.g. strength training and yoga also have produced positive effects
How do injuries affect mental health of athletes?
Depression, anxiety, loss of identity leading to isolation from the team. Fear of reinjury and difficulty coping with the rehab process
How does exercise impact mood?
Exercise can increase positive mood in as little as 10 minutes of mod int exercise
Exercise improves positive mood regardless of the number of positive and negative affective states in a given day
Resistance training maximises a positive mood
What are the 6 dimensions of wellbeing
Self acceptance - positive views of oneself
Positive relation to others
Self determined
Environmental mastery
Personal growth
Purpose in life
Acute anxiety
Acute anxiety is a sudden, intense period of anxiety that can feel like a panic attack.
Aerobic exercise is associated with …..
lower state anxiety and higher
tranquility scores
Postexercise reductions in state anxiety return to pre-exercise anxiety
levels within ______ (maybe as soon as 4 hours)
24 hours
Exercise intensities between _______ of maximal heart rate
appear to be associated with the greatest reduction in postexercise
state anxiety
40-70%
_____________ produced the greatest positive effects in affective responses
Moderate-intensity exercise
How does exercise affect depression
e.g. types of exercise, what age range it affects most
Positive effects of exercise to reduce depression are seen across age groups, health status, race, socioeconomic status and genders
Exercise is as effective as psychotherapy in reducing depression
Both aerobic and anaerobic exercise are associated with reductions in depression
How long and how frequently should you exercise to reduce depression
Exercise produces larger antidepressant effects when the training program
is at least 9 weeks long
Exercising three to five times per week produces significant reductions in
depression compared to once-a-week exercise
