Exercise for Physical and Mental Health | Marianne Blackham
Exercise for Physical and Mental Health | Marianne Blackham
Learn the benefits of exercising in regards to physical health, especially COVID-19, and mental health, especially with people suffering financially with all the business and social distancing shut downs.
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
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
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