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The speaker introduces chapter 18 and explains why exercise matters for psychological well-being, especially during the pandemic. He also gives course logistics, expectations, and ways students can contact him.
hey class this is uh derek maher i am recording another mini lecture for you to accompany this week's uh chapter and that's chapter 18 and we will be talking about uh exercise and psychological well-being through the course ofthis semester we've talked a lot about leadership we've talked a lot about uh skills and different types of behaviors that we can engage in to increase adherence to help our individuals that we work with perform to their bestcapability now what we're going to talk about is a little of the psychological benefits associated with exercise and i think that this is an extremely important topic and i find it very timely as well as we are allgoing through uh the pandemic that is occurring right now uh one thing that we continuously see from government organizations uh from the cdc from other health organizations is a recommendation to still engage in exercise so even when we're
social distancing most places almost all places have still said you can go outside to get a walk or run in and that is because they want people to experience the positive effects of exercise especially on this psychological well-beingwe know that when we are social distancing from individuals who may increase how we are isolated from uh one another and that could have negative effects on our um well-being also just the stress associated with these times hasa negative effect on it so exercise could be the medicine for this and we will talk about many of these positive benefits um it's important to note that this is not necessarily uh the cure for any individual andmay not be a part of an individual's uh um i guess treatment for the potential psychological disorders or issues but as a general rule of thumb for almost anyone exercise can help you and i tell you what if
not you're still physically getting stronger so what we should do is learn why exercise is so important to our well-being so that then as a future leader and a professional in this field we can advocate strongly for whyit doesn't just help you physically but also psychologically so wow we are getting huge benefits from this so we definitely definitely definitely um should make this a regular part of our day um and heck maybe even a coupletimes a day i know right now uh since i have a lot of flexible time uh we're walking and running two three times a day right now uh we actually popped a couple of uh tires on our joggingstroller as a result of it and i had to change them on the side of the uh trail and i have to carry a little uh emergency pump now uh but regardless i really hope that many of you
are still engaging in regular activity even if your gyms or fitness facilities are shut down you're finding a way to make it work so with that said i have like 51 slides and again i know that uh listeningto me on a video i don't know maybe it's more enjoyable than 8 a.m in the classroom with no windows uh but regardless i know it's a huge info dump i expect that you're also looking at the booki expect that you're going through the powerpoints uh with me and also can go through those at your own pace uh at additional times i'm going to try to add a little bit more information i'm going to tryto avoid just reading all these slides to you but i do want to add that uh additional layer of information if you have any questions feel free to contact me either by a cell phone text message also email
i am more than willing to meet with you virtually as well using google me zoom or facetime if you would like to set that up all right with that said i'm gonna get into this and uh hopefully youfind it quite informative
This section explains how exercise is linked to better mental health and the six dimensions of well-being. It also covers anxiety and depression reduction, emphasizing that many different forms of activity can help.
all right exercise and psychological well-being here we go so when we start looking at this uh one thing that we have found is that the hectic pace of modern life that has a lot of stresses related to itare really having ill effects on our well-being and that's well documented across many areas of study right here so when we start looking at this you know it's 16 million people that are looking at having experiencing anxiety disordersand depression and those numbers keep on going up by year 2020 depression will be second only to cardiovascular disease as the leading cause of death and disability so that's whoa whoa that is concerning right there so if exercisecan help increase our well-being then this is definitely something that we should be advocating for and recommending for everyone to be using when we start looking at the financial toll it's unbelievably great and really what we want to
do is that we find that with epidemiological studies that physical activity is positively positively associated with mental health in both the u.s and canadian populations so yeah let's start uh working on this so we start looking at thesix dimensions of well-being or really breaking down what a well-being is these are the ones that we get to one self-acceptance so we have a positive view of oneself so if we are exercising we typically have that higherself-esteem that higher self-acceptance positive relations with others so we're more likely to be trusting have caring empathetic relationships boy sounds like within exercise we could have that happen maybe it's with your personal trainer or fitness leader or coachum and maybe you're going to have those relationships that are going to be forming maybe it's with training partners wow i think we can hit on that hey autonomy that's that word that we talked about a few lectures
back right there i tell you what that's that's self-determined with intrinsic motivation and self-reference standards exercise can definitely fulfill that need of autonomy right there we can go out there and choose to engage in the activities that wewant to choose to have our own goals we talked about goals very recently ago and be going after those uh with that internal fire environmental mastery so effective mastery of the environment to fulfill one's personal values um sowhat that can mean as well is uh seeking mastery of becoming more proficient in the types of lifts that you're doing or the types of exercises that you're engaging in or maybe it's going and mastering the environment meaningthat you want to get to the point where you can go out and run four peaks just north of town up 550.so go run up sugarloaf and hogs back and top of the world and bareback um or you want to be able to go uh and hike uh some of the different trails that we have around here these are
going to be things that are uh that are involved in environmental mastery personal growth so that sense of development and self-fulfillment over time so i think that exercise definitely leads itself to this we can go and set thesenew goals for ourself and we can see how we continue to grow and that we can continue to expand and purpose in life so directed towards the purpose of goals for living so maybe we start by having amore physical activity starting to see that hey you know what i'm going to be able to have different goals or i'm going to be able to live a longer healthier life and have a higher quality of life sothis is definitely how exercise can hit on all these different dimensions so there's a lot of stats through these slides and i tell you what they're wonderful and i really recommend that you go through them in depth right
here um a little bit about this idea of the reduction of anxiety and depression uh when we start looking at the total hospitalization days 30 of them are mental health issues and it's about 10 of the total medicalcost you can't really get this cause and effect relationship between regular exercise and reductions anxiety and depression i tell you what there's a lot of information that's pointing towards that some things that we find high-intensity aerobic activity isnot absolutely necessary for producing these positive effects i think that's really important to note because so often we talk about uh having to get out there and run or bike or kayak hard but there's other types of exercisesthat you can engage in as well and still have these same effects so we see things like strength training in yoga my big thing and what i share with individuals is find something that you're uniquely interested in that
you are drawn towards that you're intrinsically motivated to go and try and have that be the type of exercise that you start with and then from there start branching out um for me uh it's running i always havebeen drawn towards running but as a result of my pursuit of performing well in running i've also taken up weightlifting i've also uh started doing yoga um and there's a number of different types of other sort of recreationphysical activity that i love to engage in as well such as kayaking and hiking and um oh geez the list just goes on and on and on i think many of us have similar experiences to this as wellyou may be able to identify one thing that is your passion area but then you also do a number of other things so note that although there's sometimes a simplification people will go and say oh well you need
to be doing cardiorespiratory fitness that's not necessarily the case start with what you truly love to do and then expand from there as well competitive sports all right they're also a form of exercise and have been shown toreduce anxiety i think that's really important because some individuals don't necessarily like the structure of most exercise that we think of such as cardio respiratory or muscular strengthening type exercises but maybe they absolutely love competitive sports um theylove that uh camaraderie maybe they love uh the tactics or the strategies associated with it um and i think that so often what we've done within our society has made competitive athletics something that is more for uh youthand that once you graduate from high school if you're not able to go on and play at college in the sport that you are uh participating in or are geared towards then we stop playing i think that it's
really important if you enjoy that to join the men's league hockey for you know 50 year olds plus or to be able to go and have pickup basketball one thing that a number of different universities i've worked atthat they've had and i found it really interesting because they're all over the country but when i was at both northwood university baylor university and heck i think actually at the university of missouri as well they had somethingthat was called noon ball and it's where the athletic department would get together and i'm not talking like well sometimes those coaches but i'm not talking about necessarily former athletes sometimes it was people that worked in the compliancedepartment or in the business office and during their lunch break they would meet up at a practice gym and they would play pickup basketball great form of exercise it definitely can have some of these same effects that we'll
be talking about with other types of structured exercise
The speaker distinguishes between acute and chronic effects of exercise and describes how exercise can lower anxiety in the short and long term. He also discusses muscular tension, rhythmic movement, and how these benefits apply across different populations.
so a little bit about this idea of anaerobic versus aerobic i think that we know what those are and understand those quite well so i'm not going to spend a lot of time talking about it but both ofthem have positive effects on well-being also this idea of these acute versus chronic uh effects right here what we find is short term impossible and possibly but not necessarily temporary effects arising from a single bout of exercise we'llcall that an acute effect chronic is going to be those long-term effects so what we're talking about here is maybe a runner's high we can get that from a short term from one run right there that would bean acute effect whereas a chronic effect may be once you've established yourself as a runner and you're running three days a week minimum for 30 minutes at a time for three months we start seeing maybe reductions in anxiety
or depression so a little bit more about reducing anxiety and depression with exercise right here uh one of the key points here is although a cause-and-effect relationship has not been established regular exercise is associated with that reduction inanxiety and depression some different acute effects of exercise aerobic exercise is associated with lower state anxiety and also higher tranquility scores so that state anxiety is how you feel at that moment all right trade anxiety is are youmaybe an individual that we sometimes say is a little high strung maybe you have chronically high levels of anxiety a state anxiety is at the moment we find that when we have aerobic exercise boom reduces that that's thatidea of go run it off you feel worried about something go run it off because that's going to go and drop that um let's see here post exercise reduction and state anxiety though return to pre-exercise levels within 24
hours and maybe as soon as four hours so that may mean you need to take a lot of runs if you want to keep it down uh but i know anecdotally with my own self i notice it ifi go 24 hours without working out my anxiety goes through the roof if i have that daily bout of either a run a long hike a kayak something where i get that heart rate elevated for a prolonged periodof time that's aerobic exercise i find that i am a much calmer individual when i find myself going away from that i get high strung let's see here some more acute effects of exercise here um this has alittle bit more about what the prescription of that would entail i think that we know that very well so i'm going to skip over that uh so that we're able to make this video effective for you uh one
thing uh that i will bring up here is um when we start looking at things like exercises associated with reducing muscular tension um i love that idea that an anxious mind cannot uh exist in a relaxed body umso what we find is if we can go and get our body to reduce that muscular tension will reduce some of the anxiety as well some different ways to do that heat so thermogenic effect when we warm ourbody up it redu relaxes our muscles that also then uh reduces our anxiety um some other things that we can do is we can actually manually try to release the muscles so massage is oftentimes a really good wayto do that that can also reduce our anxiety as well um what we'll also see is another way that we reduce our anxiety is related to rhythmic motions so that rhythmic motion may mean uh that it's going out
for a run or a cycle or a cardiorespiratory type of workout where there's typically a strong rhythm to it but same thing can be done with lifting weights those reps in those sets typically have a rhythm to themas well um
anxiety reduction after exercise occurs in all types of participants so it's not just for one group here male female fit unfit active inactive um those with or without anxiety disorders so really it affects everyone and it's a greatthing when we flip over into looking into some chronic effects of that exercise um what we're looking at now is how we can go and reduce um well i guess really reduce our anxiety and increase our well-being overa long period of time and anxiety and depression are common symptoms of failure to cope with mental stresses and exercise has been associated with a decreased level of mild to moderate depression anxiety so many individuals that maybe havesevere anxiety there's going to be a lot more to their treatment but for individuals that maybe are just mild moderate this is a great thing to help keep it under control now it's also important to note that maybe
if you seek the help of a psychiatrist or a counseling psychologist they may also prescribe other parts of treatment or even medication they go in in with the use ofexercise
overall that talks a lot more about that i'm trying to be effective with your time here so i don't want to go too long on this this is really good stuff all of it i want to talk abouteach one of these slides for a really long period of time but i do want to also keep this moving um
This chapter focuses on exercise and depression, including factors that strengthen antidepressant effects and the benefits of outdoor activity. It then shifts to mood enhancement, physiological explanations, cognitive functioning, and quality of life.
so we talked about anxiety now moving on to depression there is a moderate relationship between exercise and depression this core this is a correlation though that's not cause and effect so it's important to note that we do notwe are not able to say if you exercise you will reduce your um depression and we can't say if you stop exercising your depression will increase uh but this has been seen across all socioeconomic statuses genders health statusesage groups and it's with both aerobic and anaerobic workouts here so that's really really good to know it's definitely can be used in combination with a number of different types of therapies as well exercise produces larger antidepressant effectswhen training program is at least nine weeks long it doesn't matter what your fitness level is and exercising three to five days per week you'll see the most significant reductions compared to a once a week work out so
really important to do that team sports during high school reported lower depression scores in early adulthood exercising outdoors compared to indoors produce more positive effects excitement less fatigue and reductions in depressive symptoms and a depressed sample so getoutside um i really do love the marquette community because although we have very hard winters i noticed that a lot of people will then find a way to still be outside and be active i know that myself itook up cross-country skiing with my wife and i pulled my kid behind us i mean part of that is because we became uh very frustrated with having to run on snow covered uh trails and we didn't want togo to what uh we oftentimes call a dread mill so getting on a treadmill and running indoors we wanted to still be outside that's part of the reason that we like exercising is to be out in our environment
so find some way to continue to be outside and that's really important all right i'm going to get over a little bit of this because honestly this chapter does a great job of restating the same thing again andagain and again so mood enhancement is another thing that they talk about here um and they have some good recommendations of how to enhance your mood enhancement through exercise um so one use rhythmic abdominal breathing avoid interper personaluh competition make a closed predictable activity use rhythmic and repetitive exercises make it enjoyable and these are common themes that we just keep on talking about throughout this entire uh talk this gets into a little bit more thati started to talk about already so physiological explanations for the psychological enhancement of well-being all right and i love this because it's starting to tie together that body-mind connection right here so some things one increase that blood flow
and increase the blood flow to the brain so it increases that cerebral blood flow which is going to help our our uh well-being it's going to change our neural transmitters endorphins are released released these chemicals start happening whenwe exercise that puts us in a better mood that decreases anxiety and depression that increases our well-being increase in maxiogen oxygen consumption delivers more oxygen to that cerebral tissue to our brain right there so more oxygen to thebrain oh man that's better for us reductions in that muscle tension there will actually be structural changes to the brain as well and also increased serum concentrations of the endocannabinoid receptors some other ones as well some psychological explanationsyou feel more in control you feel more competent you have higher confidence you have positive social interactions you have improved self-esteem and you're going to be hopefully having fun uh so exercise has been linked to positive effects on
people with these conditions as well so geez it's basically everything we talk about coronary heart disease diabetes parkinson's cancer it can really help a lot of individuals in a lot of different types of situations cognitive functioning is alsosomething that can be improved as well so what we will find is we have an enhanced development itself meaning our uh uh self-esteem is higher uh we also find that uh personality we tend to be more self-sufficient andintelligent if we have increased aerobic fitness um other things that we find as well is we have um a higher heartiness so heartiness is a personality disposition that involves a sense of personal control commitment to person purpose anda flexibility to adapt to unexpected changes so individuals that are regular exercisers are more hardy individuals i really wanted to get to this part where we talk a little bit about cognitive functioning because i think that that's really
another benefit we find that acute exercise increases our executive cognitive functioning which includes planning and problem solving which is really really interesting to me aerobic physical activity has a positive effect on cognition and brain functions um and whenwe start thinking about how often uh individuals that are regular exercisers also perform really well in schools we see a correlation there as well i know that there's this book called spark and it got a lot of attentionin the early 2000s and it was based on the naperville area so in chicago naperville is a nice suburb there they instituted a zero hour where the participants did primarily cardio respiratory fitness for about 45 minutes and thenwent to their first hour classes and they found that those students that participated in that zero hour that had that daily uh activity ended up scoring higher on standardized test scores in math and in english so we find
that if we are physically impacted active it increases our cognitive functioning also has been shown to reduce adhd in some individuals it also will increase intrinsic motivation perceived competence and effort um guess what it also helps older individualsas well so we have found that uh it helps the cognition of individuals that are going to be older and still physically active also helps them with things like planning scheduling working memory task coordination so some of thoseexecutive controls for the most part they need to work out for 30 minutes to session um and that would be sufficient for them also exercise and quality of life so we find that those that exercise have a higherquality of life some of that is going to be because you physically are capable of still being able to do many of the things that you want to be able to do but also is going to be able
to help you by enhancing maybe life satisfaction job satisfaction self-worth um and it's really important that we are physically active because we can go on and on and on about this this is a nice kind of summary right
The final section discusses runner's high, the role of mirrors in exercise settings, and how exercise can be used in therapy. The speaker closes by summarizing the chapter and giving assignment instructions and course reminders.
here of the psychological benefits of exercise i've already stated these multiple times that we broke these down into much more detail and shared a lot about some of the studies related to these areas one of those acute thingsthat uh is a niche that oftentimes gets talked about is this idea of a runner's high that's that you euphoric sensation some early studies suggested that that was because of chemical change or endorphins that are released uh whenyou're running uh for the most part when we're talking about runners high there are some conditions that need to be met typically few distractions so if you're running on a really busy road it's hard to get into thatrunner's high typically cool calm weather low humidity i would contest that last one a little bit it's unique to each individual i know i've had runners high when i was in missouri or texas and it was very humid
out and kind of warm but regardless it's typically a sensation that people like and it's probably due to that chemical release associated with that one thing that is a really interesting conversation this idea should you have mirrors orno mirrors within an exercise setting one thing that we find is that people have poor perceptions of themselves maybe low self-esteem especially uh women that are generally sedentary may find it uncomfortable to have the mirror and have itbe a reminder uh to them about what their own physique maybe look like in comparison to maybe their ideal physique uh but we found that in individuals uh especially women uh that were generally more active and more confidentabout their ability to exercise not actually their physique but their ability to exercise there is no negative effect to having mirrors typically what i explain to individuals is that mirrors should be present so that we're able to see
the form that we are executing our exercises with so if we're doing lips or heck i've been had it with runners i know nike oregon project which got in trouble for some doping um but had some of thebest runners in the world as a part of it for the last couple decades when they would have their athletes on a treadmill because the weather was bad outside they would put a mirror in front of them itwasn't to show them their physique but instead was to show them what their running form looked like and for them to be able to make those corrections um so it's really interesting how that works i know our skiteam when they're down on the uh the indoor uh skiing treadmill i don't quite know what ski mill maybe is that what we call it uh but regardless uh they oftentimes are being videoed or maybe even are shown
video of what their technique looks like so they can make those changes so it's actually a useful tool i think sometimes we talk about it on the psychological effects it may have on an individual that is uncomfortable seeingtheir own image but do be aware of that so maybe in certain situations uh removing mirrors maybe if you're working with a beginner's class and you may know that you may have people that tend to have a poorperception of their ability to perform well maybe you reduce the mirrors that you have or explain to them why they are there um exercise can be used in therapy it's not necessarily for everyone so it's important that youknow the individual that you're working with if you were a counseling or a clinical psychologist i'd tell you to spend a lot more time looking into this um but i am going to skip over it since for the
most part we're exercise professionals in this class with that said that is chapter 18 there's a lot of information in there overall what it is is it's saying time and time again exercise decreases anxiety decreases depression enhances ourmoods enhances our well of being it definitely goes and enhances our quality of life as well so regular exercise which we all know but share that let people know why it works as well we're releasing chemicals uh thingslike endorphins and serotonin we are warming the body up which is relaxing our muscles we have that rhythmic nature to it that allows us to get into that zone and it's going to reduce anxiety and depression so pleaseplease please be an advocate for physical activity beyond just the physiological gains that you can have but also for the psychological gains with that said uh we have an assignment that is coming due a couple weeks still but
i hope that you're working on it that observation assignment again we had to adapt it because of the pandemic and because we are now closing down gyms and we are all told to stay at home find an onlineuh fitness class if they have participants in that fitness class you will be able to assess things like whether the leader's instruction was effective i had a student that asked this already on email if not just go andassume the instructions direct towards you and were you able to understand what they're talking about other than that go through that document that's posted on educat do your tally marks just like that have that class be at least20 minutes long if you're having a problem finding a class let me know there's lots of them on youtube i know even things like peloton has an app now and not just for cycling or running workouts they even
do just bodyweight workouts different types of calisthenics they've made that free for like 90 days so you could sign up for that and you could do the assignment on one of those classes there's tons more that also areavailable right now please get working on that assignment we'll also have an exam in this class but i'll be updating you on that via educat all right with that said have a great evening and i will talk toyou next week you