Health Psychology: Exercise Concepts

Health Psychology: Exercise

• Warming Up for Exercise:
  • Divide into small groups (no more than 5 people).
  • Discuss reasons for regular exercise, sporadic exercise, and no exercise.
  • List at least 5 reasons for and 5 reasons against exercising.
  • Discuss group findings as a class to identify common themes.

Chapter Objectives (Part 1 of 2)

• Types of Exercise:
  • Describe fitness goals promoted by each type of exercise.
• Reasons for Exercising:
  • Analyze reasons behind exercise choices and link them to health and other goals
• Exercise and Weight Control:
  • Examine the benefits and limitations of exercise in controlling weight.
• Exercise and Cardiovascular Disease:
  • Trace research demonstrating the relationship between physical activity and cardiovascular disease.
  • Describe how physical activity enhances cardiovascular health.

Chapter Objectives (Part 2 of 2)

• Other Health Benefits of Exercise:
  • Evaluate the health benefits of physical activity on population health.
• Exercise Addiction:
  • Contrast symptoms of exercise addiction with drug addiction.
• Exercise Injuries:
  • Describe conditions increasing the likelihood of exercise-related injuries.
  • Outline strategies to mitigate these risks.
• Appropriate Exercise Levels:
  • Describe factors important in determining appropriate exercise levels for health benefits.
• Effectiveness of Interventions:
  • Evaluate approaches such as informational, behavioral, social, technological, and environmental interventions to improve exercise adherence.

Reasons for Exercise

• Various reasons for exercising exist, including health, aesthetics, or social trends.

Early Studies on Exercise

• Research in the 1950s linked sedentary workers with an increased risk of heart disease compared to active workers. Active individuals were less likely to develop a heart attack.

Later Studies on Exercise

• More recent research strengthens the relationship between physical activity and decreased cardiovascular disease (CVD).
• Survivors of heart attacks who actively engage in physical activity are less likely to suffer another heart attack.
• Physical activity protects against premature CVD and stroke.

Do Women and Men Benefit Equally from Exercise?

• Both men and women experience improved cardiovascular health through moderate exercise.
• Average longevity increases by about 2 years for physically active individuals.
• Physical activity enhances quality of life, including mental and cognitive well-being.

Physical Activity and Cholesterol Levels

• Exercise raises high-density lipoprotein (HDL) cholesterol without increasing low-density lipoprotein (LDL) cholesterol.
• A favourable HDL to LDL ratio lowers heart disease risk.
• Beneficial for both children and adults.

Protection Against Cancer

• Regular exercise reduces the risk of several cancers (e.g., colorectal, breast, lung, prostate).
• Exercise is beneficial for cancer patients undergoing treatment, improving strength, side effects, control of weight.

Prevention of Bone Density Loss

• Exercise protects against osteoporosis by maintaining bone density, preventing brittleness.
• Early initiation and continuous exercise throughout life is crucial to prevent bone-density loss.

Control Diabetes

• Regular exercise helps manage diabetes.
• While Type 1 diabetes is incurable, exercise aids in controlling Type 2 diabetes.
• Adequate weight loss can sometimes lead to Type 2 diabetes remission.

Psychological Benefits of Physical Activity

• Exercise significantly reduces depression and anxiety; it's often comparable to therapy.
• Physical activity acts as a buffer against stress and improves cognitive function, including in Alzheimer's disease.

Its a Real Head Scratcher - Why Don't People Exercise?

• Given substantial health benefits, why do many people fail to exercise?

Exercise Addiction

• Some individuals treat exercise as an addiction, experiencing withdrawal symptoms if they cannot exercise regularly or if discouraged.

Injuries from Physical Activity

• Minor injuries (aches, pains) are common, but severe injuries can occur when activity levels are unusually high.
• People not used to exercise are at risk of injury compared to more experienced athletes.
• Additional risks include dogs, accidents by drivers, extreme weather (heat and cold).

Death During Exercise

• Exercise-related deaths are rare but can occur if the exercise is not appropriate for the person.
• Usually, underlying cardiovascular issues contribute to sudden death after strenuous activity, rather than the exercise itself.

How Much Exercise is Enough?

• Healthy adults (65 and under) should engage in 30 minutes of moderate-intensity or 20 minutes of vigorous-intensity physical activity 5 days a week.
• Adults should engage in strength training exercises (8-10 strength training reps) at least twice per week.
• Older adults should exercise as much as possible, performing activities to maintain balance.

How Much Exercise? - Recommendations

• Different age groups require varying levels and types of exercise. This is summarized in a table provided.

Do you think it is better to exercise just a little than not to exercise at all?

• Yes, even a small amount of exercise can be beneficial, but consistent, proper exercise is ideal

Improving Adherence to Physical Activity

• Strategies to motivate and maintain exercise routines are pivotal.
• One must consider what helps people to continue to engage in exercise.

Application Time: Exercise Program Adherence

• Suppose someone is struggling to maintain an exercise program.
• What guidance would you offer, based on the information above?

Informational Interventions

• Public awareness campaigns about the benefits of physical activity, particularly for obese people, sometimes increase exercise levels.
• "Point-of-decision" prompts within environments can encourage more exercise, especially for obese adults.

Behavioral and Social Interventions

• Strategies that support adherence to exercise routines for people who struggle with starting exercise programs, or maintaining programs.
• Educational programs, therapy sessions, personal trainers.

Abstinence Violation Syndrome

• One lapse in exercise can lead to feelings of failure.
• Understanding the psychological aspects of exercise helps people cope with setbacks and maintain long-term adherence.

Environmental Interventions

• Pleasant environments (e.g., parks, trails) enhance activity enjoyment and create a sense of motivation.
• Design strategies that improve access to areas suitable for exercise can increase participation.
• Improving environments around exercise areas can ultimately increase accessibility and reduce costs.

This quiz explores the fundamental concepts of exercise within health psychology, including types of exercise, reasons for exercising, and the health benefits associated with physical activity. Participants will analyze the relationship between exercise and cardiovascular health, weight control, and overall well-being. Engage in discussions about the reasons for and against regular exercise to deepen your understanding.