THE USE OF EXERCISE TO COMBAT THE STRESSORS OF GRADUATE LIFE

Debra Holmes

Sam Houston State University

Frazzled? Stressed Out?

Graduate students juggle many responsibilities.

Family Bills

School Job

Problem Statement

Regular responsibilities

Time constraints

Energy depletion

No family time

Lack of finances

Pressures to do well in school

These all contribute to stress related issues.

Stress Related Issues(Varano, 2009-2010)

Heart attack

Fatigue

Poor sleep

Migraines

Depression

Lowered immune response

Purpose

The purpose of this research is to discover what impact exercise may have to relieve some of the stressors of graduate life in order to maintain optimal health.

This is important to help prepare future students before entering graduate school and to help those in graduate school be better prepared for handling the stressors using exercise which could mean better mental and physical health.

Sympathetic Dominance

Persistent stress leads to the dominance of sympathetic nervous system. Being able to recover and relax is difficult.

Graduate students are guilty of many behaviors that lead to sympathetic dominance such as the following:

Ignoring fatigue in order to get projects done

Not sleeping enough

Using stimulants to keep going

Skipping meals

Not exercising

Worrying

(Varano, 2009-2010)

Stopping the Stress

Sympathetic dominance may predispose graduate students to stress related issues which in turn may bring about more stress. The stress has to be managed. Exercise is one way to control stress.

How Exercise Reduces Stress(How Exercise Reduces Stress, 2010)

Muscles are relaxed by releasing muscle tension.

Uses stress hormones that are secreted into the blood stream when stressed.

Releases endorphins which peak about one hour after exercise and give a person a feeling of positive well being.

Reduces pent up frustration.

Provides a distraction from problems.

May improve your resilience to stress.

The “Tranquilizer Effect”

First exercise- anxiety increases, then anxiety stabilizes

5 to 30 minutes after exercise you will be less anxious

Decrease from anxiety shown to be greater than the tranquilizing drug meprobamate

Relaxation from exercise lasts for only four hours or so

However, anxiety returns to previous level within 24 hours

Exercise every day to see a continuous effect

(ICBS, 1998-2007)

Three Categories of Fitness

Flexibility Weight Lifting

Aerobics

(Burton, 2005)

Exercises Type Notes

Cycling Aerobics Outdoors could be soothing

Swimming Aerobics Low impact

Jogging Aerobics Good endorphin release

Walking Aerobics Scenic route relaxing

Weight training Weight Lifting ½ hr of rigorous training will be refreshing

Cardio workouts Aerobics Usually at a gym

Yoga Flexibility Correct breathing taught with it

Tai chi Flexibility Gentle movements bring a sense of calm

Outdoor sports Aerobics Greater sense of connection

(Tim, 2010)

Seeing & Feeling Changes

To change how you look takes about 6 months to a year (Kolata, 2009)

For strength training results may start as early as 1-2 weeks and cardiovascular can bring increased energy and stamina in 2-3 weeks (Seeing Results, 2011)

Type 2 diabetes may be prevented by altering fat metabolism in muscle after just 1 exercise session (Hareyan, 2007)

Mix up routinesStart slowlyMake timeSet a goalSchedule it inWear Lycra/quick dry gym gear

BoredomIt hurtsTakes too much timeLack of motivationNo good time of dayDo not like to sweatR

easo

ns

to E

xerc

ise

Reaso

ns N

ot to

Exe

rcise

(Muddell, 2011)

Building ResilienceEmotional resilience is the ability to cope effectively with the challenges of life and stay healthy despite stressful circumstances.

Improvements in mood: relaxed & positive

Increased energy: emotionally calm but energized & better concentration

More self-confidence: feel good about progress

Better health: Feel better & able to do what is needed

Less stress, anxiety & depression: May be as effective as medication for mild to moderate feelings of stress, anxiety and depression

(Brehm, 2008)

Conclusion

Graduate life can be a time of great stress due to the many responsibilities of life tugging from all directions.

Exercise may improve health as well as release feel good hormones thus decreasing stress levels.

Also, regular exercise may increase resilience to stress.

Time restraints play a major in not exercising but it is a habit worth scheduling in.

Bibliography

How Exercise Reduces Stress. (2010). Retrieved November 6, 2010, from Stress Management: http://www.stress-management-for-peak-performance.com/exercise-reduces-stress.html

Seeing Results. (2011, February). Retrieved March 11, 2011, from Wilderness Sports Conditioning: http://www.bodyresults.com/e2seeresults.asp

Brehm, B. A. (2008, December). Build Resilience with Regular Exercise. Retrieved March 11, 2011, from Build Resilience with Regular Exercise/ Power Systems: http://www.power-systems.com/n-261-build-resilience-with-regular-exercise.aspx

Burton, R. (2005, September 11). Exercise and Stress. Retrieved November 6, 2010, from Health & Wellness:

http://www.associatedcontent.com/article/9564/exercise_and_stress.html?cat=51

Hareyan, A. (2007, May 22). Dramatic Health Benefits After Just One Exercise Session. Retrieved March 11, 2011, from EmaxHealth: http://www.emaxhealth.com/2/12267.html

ICBS, I. (1998-2007). Exercise. Retrieved March 11, 2011, from Anxiety, Holistic online.com: http://www.holisticonline.com/remedies?Anxiety/anx_exercise.htm

Kolata, G. (2009, January 22). Fitness Isn’t an Overnight Sensation. Retrieved March 11, 2011, from The New York Times:

http://www.nytimes.com/2009/01/22/health/nutrition/22best.htmll?_r=2&ref=fitnessandnut...

Bibliography Continued

Muddell, K. (2011, January 17). Reasons why not to exercise and how to deal with them. Retrieved March 11, 2011, from Australia Lifestyle Yahoo:

http://au.lifestyle.yahoo.com/opinions-health/opinion/show/2441147/reasons-why-not-to-e...

Tim. (2010, July 23). Top 10 Stress Reduction Exercises. Retrieved March 11, 2011, from Outofstress.com: http://www.outofstress.com/stress-reduction-exercises/

Varono, D. (2009-2010). What is Stress? Retrieved October 31, 2010, from Dina Varano, MA, Licensed Mental Health Counselor: http://wwww.dinavarano.net/stress.php