Lifestyle - Wk 4 Flashcards
What are the key components of an exercise prescription
- frequency
- intensity
- time
- type
How might an exercise prescription for mental health differ from one for physical health?
May prioritize consistency, variety, enjoyment, and stress reduction over performance goals.
How much daily exercise is needed to support mental health?
15-30 minutes per day can be beneficial.
What types of exercises can support mental health?
A variety, including aerobic, resistance training, flexibility exercises, and mindfulness-based movement (e.g., yoga, tai chi).
How does age influence exercise prescription for mental health?
Age-related physical limitations and preferences may guide exercise choices.
What is the key takeaway regarding exercise and mental health?
Doing something is better than doing nothing.
What is stress?
A threat to the body that triggers endocrine responses (“fight or flight”).
What are the metabolic effects of stress?
- Mobilizes energy
- Induces insulin resistance
- If unused, mobilized energy can be stored as visceral fat
How does physical activity help manage stress?
Acts as a natural stress reliever by using mobilized energy and regulating endocrine responses.
what type of exercise may be best for anxiety?
more intense activity in the morning to reduce sympathetic tone
How can walking or jogging help with anxiety?
Improves glucose disposal and restores metabolism.
What flexibility exercises can aid in relaxation?
Yoga, tai chi.
How does exercise compare to pharmaceuticals for depression?
No set recommendation, but exercise can be as effective as medications.
What additional benefits does exercise provide beyond pharmacotherapy?
Improves overall health (e.g., cardiovascular, metabolic) and reduces side effects of medications.
Why is consistency important in using exercise for depression?
Benefits persist over time and are noted even without weight loss.
What is the relationship between inactivity and depression?
Close (possibly causal) relationship between physical inactivity and depression.
How can aerobic exercise help with depression?
May supplement medical treatment and can be monotherapy in mild depression.
What intensity of resistance training (RT) is most effective for depression?
High-intensity (80% 1RM) is more effective than low-intensity (20% 1RM).
