Managing Stress Through Sports

Lesson 1: Managing Stress Through Sports

• The lesson focuses on managing stress through individual, dual, and team sports.
• Students are expected to describe the role of physical activity assessments in stress management (PEH11FH-Ilf-5).
• Students are also expected to learn how to manage stress through participating in individual, dual and team sports (PEH11FH-IId-t-14).
• Choosing one thought over another is a key way to manage stress.
• Stress is a feeling of being under abnormal pressure originating from aspects of daily life, such as increased workload, transitional periods, family arguments, or financial worries.

Physical Activity Benefits

• Engaging in individual, dual, and team sports, in addition to exercise improves physical condition and helps fight disease.
• Physicians regularly encourage physical activity.

Types of Exercise and Relaxation

• Exercise: Regular workouts relax the body and mind, improving mood. Aim for 2 hours and 30 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
• Relaxation: Stress can tense muscles. Stretching, massages, hot baths, and adequate sleep help relax muscles and refresh the body.
• Deep Breathing: Deep breathing can alleviate stress immediately. Visualizing a calming place while practicing deep breathing further increases its effectiveness.

Additional Strategies for Stress Management

• Eat Well: A balanced diet contributes to overall well-being and can help control mood swings. Focus on vegetables, fruits, whole grains, and lean proteins.
• Slow Down: Busy modern life necessitates taking time to slow down and relax. Identify small ways to incorporate relaxation into daily routines.
• Take Breaks: Scheduling downtime is critical to relieving stress. Plan moments for mental rest.
• Talk About Problems: Discussing problems can help reduce stress.
• Go Easy on Yourself: Accepting imperfections and acknowledging limitations prevents unnecessary stress.
• Eliminate Triggers: Identifying and minimizing stressors can help significantly in managing stress.

Activities

• Activity 1: Reflection on how properly handled stress affects thinking.
• Activity 2: Listing benefits of physical activity (on separate paper).
• Physical Activity: Defined as any movement using skeletal muscles to expend energy.
• Components of Physical Activity: Aerobic exercise, strength & balance.
• Aerobic Exercise: Moderate or vigorous activity that increases breathing and heart rate.
• Strength and Balance: Components of physical activity with numerous benefits including active recreation, sports participation, cycling, walking, play, dance, gardening, home cleaning and carrying heavy items.
• Sports: An activity involving physical actions and skills where individuals or teams compete within established rules. This can be classified as individual, dual, or team sports.
• Dual Sports: Sports involving two players competing against each other. Examples include badminton, tennis, golf, archery, dance, and table tennis.
• Team Sports: Sports requiring individuals to form opposing teams competing for victory. Team members act collaboratively toward a shared goal.

This lesson explores the significance of managing stress through various forms of sports, including individual, dual, and team activities. Students will learn about the impact of physical activity on stress management and the benefits of regular exercise. Join to understand how choosing positive thoughts plays a role in overcoming stress.