VIGOUR:LETS GET

PHYSICAL!

Dr. Kate Hefferon, PhD

URBAN WOOTOn the Couch Salons

Blacks Club

Vigor“The sense of possessing physical strength, emotional energy and cognitive liveliness”

(Shirom and Shragra, 2009, p. 1008).

Exercise has been ‘more popularized

than popular’ (Berger et al., 1992 as

cited in Hays, 1999, p. 7) Do you exercise…on a regular basis… Why or why not?

Physical activity paradox: Half would regard themselves as “inactive” (Acevedo, 2012)

How do you compare?

Definitions

Physical activity is defined as ‘any bodily movement produced by skeletal muscles that results in energy expenditure’

Exercise is defined as ‘a form of structured physical activity with a specific

objective of improving or maintain physical fitness or health’

Recommendations (ACSM)

1) Minimum of 30 (and up to 60) minutes of moderate-intensity exercise 5 days a week (150 minutes or 1000 kcal/week)

2) The 30 minutes can be broken down into shorter sessions (3x10 mins) over the course of the day (Accumulation)

3) Also, adults can choose to engage in 20-60 minutes of vigorous intensity exercise on three days a week (Garber et al., 2011; Hardman & Stensel, 2009, p. 274)

Cardiorespiratory exercise

Recommendations cont…

Resistance exercise Each major muscle group

on 2-3 days a week, with 2-3 sets (8-12 repetitions), creating increases in power and strength

Older adults (and previously sedentary) engage in light to very light intensity in 15-20 reps

There should be a 48-hour break between sessions

Recommendations cont…

Flexibility exercise In order to improve range of motion

adults are recommended to conduct flexibility exercises (e.g. static, dynamic, ballistic and stretches) on at least 2-3 days a week.

Stretches should be held in 10-30 second stints, and repeated 2-4 times (60 second in total per stretch)

Neuromotor exercise Adults should engage in Neuromotor

exercise, which engage motor skills (e.g. tai chi and yoga) for 20-30 mins/day, 2-3 days a week

First Impressions?

The truth about exercise

When it comes to exercise ‘some is good; more is better’ (Garber et al., 2011, p. 1338)

Greater physiological benefits from higher intensity training

Sitting for long periods of time over the day has been found to be dangerous to our health

Although we may reach recommended daily guidelines, this doesn’t negate the detrimental effects of a sedentary work lifestyle (ACSM, 2012)

The known benefits Individual

Society

Physical and psychological functioning

Prevention of mental illness & disease

Physical benefitsReduces the risk of developing: Obesity Cardiovascular disease Coronary heart disease Stroke Diabetes (type 2) Osteoporosis Sleep disorders High blood pressure Increase immune system functioning

(J-shape relationship) (Hamer, 2012)

Certain cancers (Colon, breast; rectal, lung, prostate, endometrial)

Premature death (Salonen et al, 1983; Paffenbarger et al. 1986)

Enhanced positive emotion (Biddle & Mutrie, 2008; Hellmich, 2009; Mayo clinic; as cited in Rath & Harter, 2010; Reed & Buck, 2009; Reed & Ones, 2008)

Reduced anxiety (McDonald & Hodgdon, 1991)

Reduced depression and stress (Steptoe, Wardle, Pollard, Canaan, & Davies, 1996; Babyak et al., 2000; Hassmen, Koivula, & Uutela, 2000; Kritz-Silverstein, Barrett-Connor, & Corbeau, 2001)

Enhanced body image, self-esteem and self-perceptions (Fox, 2000; Moses, Steptoe, Mathews, & Edwards, 1989)

Improved general cognitive functioning (children, older adults) (Lautenshlager et al., 2008; Boutcher, 2000; Rejeski & Mihalko, 2001; Rejeski et al., 2001)

Again….

Then and now…

Men and women average +12,500 steps/day (Tudor-Locke & Bassett, 2004)

Majority of today <5000 steps/day

Is food to blame?

http://www.youtube.com/watch?v=4N5i-0t8m94

Does it matter?

Urban exercise

V.S.

How did it change you?

Ready For change?

1) Pre-contemplation: This stage represents when an individual is currently not engaged in physical activity and not even contemplating engaging at that point in time or in the near future. At this stage, the cons of engaging in activity far outweigh the pros (decisional balance).

2) Contemplation: The individual is not engaging in activity but has contemplated the idea of starting to engage in such behaviours)

3) Preparation: The individual has started to engage in small steps to start their behaviour changes (e.g. buying a membership, getting new trainers). The pros of engagement start to balance out the cons.

4) Action: The individual has started to engage in the desired level of activity and continues to do so for up to and les than 6 months)

5) Maintenance: The individual continues their exercise regime and meets the criteria for being physically active for more than 6 months. The pros far outweigh the cons within this stage.

WHERE ARE YOU AT?

Marshmallows (Mischel,

1970)

http://www.youtube.com/watch?v=6EjJsPylEOY

Self-Regulation Process by which we can seek to have control

over thoughts, our feelings and impulses

“When people’s self-regulatory resources have been depleted, the non-optimal inner motivations exert a greater influence on behavior. The stronger the desire, the greater the releasing effect of ego depletion.”

e.g. alcohol, restrained eating, prejudices, sexual infidelity, self presentation, etc.

(Baumeister, Gailliot, DeWall & Oaten, 2006).

What can we do? Evidence indicates

that self-regulation functions like a muscle

It gets tired right after use, but over time it can be strengthened

Spill-over effect •healthy eating•study habits•chores completion•caffeine, alcohol and tobacco consumption•emotional control •budgetary abidance

Routine, Routine, Routine

Further Suggestions (based on research) Individualise your programme

Find a buddy Declare to the masses Track tangible and measurable

achievements Be flexible and use accumulation Make it a lifestyle, not a fad

A final note: There are risks to participation Myocardial infarction Musculoskeletal injury (plus dehydration,

hyperthermia and hypothermia, amenorrhea, anaemia and suppression of immune functioning)

Exercise dependence Overall, the risks do not outweigh the benefits of

participation for the majority

References and Resources

http://www.johnratey.com/newsite/index.html

http://www.acsm.org BBC 2 Horizons- The truth about exercise Biddle, S. J. H. and Mutrie, N. (2007)

Psychology of Physical activity: Determinants, well-being and interventions (2nd ed.): Routledge.

Acevedo, E. (2012). The Handbook of Exercise Psychology. Oxford University Press.

Thank you!

k.hefferon@uel.ac.ukwww.katehefferon.com

@katehefferon