Exercise for Physical and Mental Health | Marianne Blackham

In This Webinar You Will Learn…

How exercise affects the respiratory system.
How exercise affects the cardiovascular system.
How exercise protects against certain cancers.
How exercise affects anxiety.
How exercise affects depression.

Benefits of Attending This Webinar

Discover the best way to encourage friends & family to start exercising.
Determine which exercise modality fits your friends & family best.
Understand why investing in exercise is the best thing to do despite the economic downturn.

Who Is Marianne Blackham?

Marianne Blackham is a certified Group Fitness Instructor through Athletics Fitness Association of America and a certified Personal Trainer through National Academy of Sports Medicine. She loves helping everyone achieve a healthy lifestyle. In particular, She loves working with pre/postpartum individuals and retiree age individuals.

Credentials:

Owner of Blackham Fitness https://www.blackhamfitness.com/
NASM Certified Personal Trainer
AFAA Group Fitness Instructor
Certified Zumba Instructor marianneblackham.zumba.com
Certified Zumba Gold Instructor
Certified Aqua Zumba Instructor
SilverSneakers Classic Certified
SilverSneakers Stability Certified
SilverSneakers EnerChi Certified
SilverSneakers Splash Certified
SilverSneakers Yoga Certified

Webinar Slides

Webinar Notes

Exercise for Physical & Mental Health

Exercise Preparedness

Stages of Change (Transtheoretical) Model

Precontemplation–do not intend to change
Contemplation–aware of problem, thinking about overcoming problem but have not committed to change, ambivalent
Preparation–info gathering & planning. (Those who skip this oftenrelapse)

Stages of Change (Transtheoretical) Model

Action–behavior modification; considerable commitment of time & energy; implementation of the plans developed and info gathered in the Preparation stage
Maintenance—work to prevent a relapse; occurs after 6 months of the new behavior
Termination–people rarely get to this stage; no desire to return to unhealthy behaviors or relapse

Exercise Preparation

Stages of Change (Transtheoretical) Model

Precontemplation benefits from helping relationships, environmental re-evaluation, and social liberation.
Contemplation benefits from consciousness raising, dramatic relief, self liberation, and helping relationships.
Preparation benefits from self re-evaluation, self liberation, and helpingrelationships.
Action benefits from self re-evaluation, helping relationships, counter-conditioning, and stimulus control.
Maintenance benefits from helping relationships, reinforcement management, and stimulus control.

Definitions

Consciousness Raising–increasing awareness about the healthy behavior
Dramatic Relief–emotional arousal about the healthy behavior, whether positive or negative arousal
Self Re-evaluation–self re-appraisal to realize the healthy behavior is part of who they want to be
Environmental Re-evaluation–social re-appraisal to realize how their unhealthy behavior affects others
Social Liberation–environmental opportunities that exist to show society is supportive of healthy behavior
Self Liberation–commitment to change behavior based on belief that achievement of the healthy behavior is possible
Helping Relationships–finding supportive relationships that encourage the desired change
Counter-Conditioning–substituting healthy behaviors and thoughts for unhealthy behaviors and thoughts
Reinforcement Management—rewarding the positive behavior and reducing the rewards that come from the negative behavior
Stimulus Control–re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior

Exercise Investment

Why to Invest

Health
Emotional
Person to bounce problems off if working out with someone
Weight loss
Athletic performance
Confidence

Exercise Modalities

Aqua
Pilates
Yoga
Resistance Training
Cardio
HIIT

Aqua

Can include resistance training, cardio, and/or HIIT

Pilates

Controlled movement workout
Focuses on flexibility, and strength through endurance
Emphasis on alignment, breathing, core development, coordination, & balance
Goes from beginner to advanced
Can increase intensity as the body adapts

Yoga

Physical discipline that originated in Asia
Posture-based physical fitness
Stress relief & relaxation
Flexibility
Core strength
Strength through repetition

Resistance Training

Muscular strength & endurance
Muscle hypertrophy
Power
Uses bodyweight, gravity, resistance bands, Olympic bars and plates, barbells, dumbbells, kettlebells, sandbags, tires, sleds, battle ropes, landmines, machines

Cardio

High intensity to work heart
Includes brisk walking, running, cycling, swimming, rowing, skiing, snowboarding, jogging, dancing (Zumba, Belly Dancing, Hula)

HIIT

Favorite exercise modality
Intervals of intense anaerobic exercise with less intense recovery periods
Falls under cardio
Length depends on intensity and participant’s current fitness level
Way to improve athletic capacity and/or glucose metabolism

Exercise & Mental Health

Exercise helps with:

Decreasing the risk of dementia and Alzheimer’s
Increasing attention
Reducing stress
Decreasing anxiety
Decreasing risk of depression

How Exercise Helps Mental Health

Release of endorphins
Is meditation in motion
Improves mood and sleep
Diverts thoughts
Decreases muscle tension to lower anxiety
Activates the frontal region, which controls the amygdala (reacting system to real or perceived threats)
Improvement in brain function makes people feel better with the release of neurotrophic factors, which cause nerve cells to grow and make new connections (especially in the hippocampus—in depressed people the hippocampus in the brain, the region that regulates mood, is smaller)

Exercise & Mental Health with COVID

Exercise is a way to maintain a sense of control
Exercise relieves stress & anxiety over the situation
Exercise fills open time
Exercise relieves depression over the situation

Exercise & Physical Health

Exercise affects:

Musculoskeletal System

Cardiovascular system

Respiratory system

Development or progression of certain types of cancer

Exercise & Musculoskeletal System

Prevents or slows down osteoporosis
Prevents or slows down arthritis

Exercise & Cardiovascular System

Exercise:

Lowers blood pressure
Lessens the risk of developing diabetes
Leads to ideal weight maintenance
Reduces inflammation
Improves the muscles’ ability to pull oxygen out of the blood, and reduces the need for the heart to pump more blood to muscles

Exercise & Cardiovascular System

Exercise:

Reduces stress hormones, which can burden the heart
Works like a beta-blocker to slow heart rate and decrease blood pressure
Increases HDL cholesterol (the good cholesterol) and helps control triglycerides (harmful)
Reduces the chance of suffering a heart attack or other cardiac event

Exercise & Breast/Ovarian Cancer

Exercise:

Decreases ovarian cancer mortality risk
Benefits ovarian cancer patients
Decreases breast cancer risk
Helps with weight control
Lowers blood estrogen levels
Boosts the body’s immune system so it can possibly help slow the growth of cancer cells

Exercise & Colon Cancer

Exercise:

Decreases the risk of developing colon cancer
Decreases the risk of colon cancer coming back
Increases survival odds

Exercise & Respiratory System

Exercise:

Makes lungs stronger through work
Helps the body become more efficient at getting oxygen into the bloodstream and transporting oxygen to working muscles
Depending on type done, can strengthen neck, chest, intercostal, and diaphragm muscle(s)
Decreases the risk of certain forms of lung cancer

COVID & Respiratory System in Obese Individuals

https://www.blackhamfitness.com/blog/vqgve73k8eyepvumka847de8zp4fqg

Exercise for Physical and Mental Health | Marianne Blackham