Exercise Psychology
Exercise appears to be associated with positive
changes in mood states if it is of sufficient duration
and intensity.
Acute Effects of Exercise on Anxiety
 Aerobic exercise is associated with more consistent
reductions in state anxiety than anaerobic
exercise.
 Reductions in state anxiety after exercise may not
be due to the physical activity but to the “time
out” from daily stress and hassles.
 Exercise intensity of at least 70% of maximal
heart rate appears to be associated with the
greatest reduction in postexercise state anxiety.
 Postexercise reductions in state anxiety return to
preexercise anxiety levels within 24 hours.
 Exercise is associated with reductions in muscle
tension.
Exercise and Depression
 Regular exercise has been shown to be related to
long term decreases in depression.
 The greater the total number of exercise sessions,
the greater the decrease in depression
 Exercise intensity is not related to changes in
depression.
 The longer the exercise program, the greater the
reduction in depression.
 The total exercise time per week is not related to
changes in depression.
 Exercise seems most helpful in relieving
depression for subjects who are clinically
depressed as opposed to “normal”.
Chronic Exercise and Mental Health
 Physical fitness is positively associated with mental
health and well being.
 Exercise is associated with the reduction of stress
emotions such as state anxiety.
 Anxiety and depression are common symptoms of
failure to cope with mental stress, and exercise has been
associated with a decreased level of mild to moderate
depression and anxiety.
 Long term exercise is usually associated with reductions
in traits such as neuroticism and anxiety.
 Severe depression usually requires professional
treatment, which may include medication,
electroconvulsive therapy, and/or psychotherapy, with
exercise as an adjunct.
 Appropriate exercise results in reductions in various
stress indexes such as neuromuscular tension, resting
heart rate, and some stress hormones.
 Current clinical opinion holds that exercise has
beneficial emotional effects across ages and genders.
 Physically healthy people who require psychotropic
medication may safely exercise under close medical
supervision.
The Runner’s High
The runners high is a euphoric sensation,
usually unexpected, of heightened well being,
enhanced appreciation of nature, and transcendence
of time and space. It requires rhythmic, longlasting, and uninterrupted activity.
How Exercise Enhances Psychological Well-Being
Distraction Hypothesis – Distraction from stressful
events rather than the activity itself accounts for the
improved feelings associated with exercise.
Endorphin Hypothesis – Produced in the brain,
pituitary gland, and other tissue, they reduce the
sensation of pain and produce a state of euphoria.
Exercise Addiction
 Addiction to exercise is a psychological and/or
physiological dependence on a regular regimen of
exercise characterised by withdrawal symptoms
after 24 to 36 hours without exercise.
 A positive addiction occurs when exercise
promotes psychological strength and increased life
satisfaction.
 A negative addiction occurs in a small percentage
of people when exercise controls their lives and
eliminates other life choices.
 Exercise addicts who are forced to stop running
for a while often become depressed, anxious, and
extremely irritable.
Exercise and Changes in Personality and Cognitive
Functioning
 Some studies show that exercise produces higher
levels of self-confidence, greater feelings of
control, improved imagination, and a greater
sense of self-sufficiency. Overall the research is
inconclusive and more study is needed in this area.
 Changes in the body as a result of physical fitness
training can alter one’s body image and thus
enhance self-concept.
 Hardiness is a personality style that enables a
person to withstand or cope with stressful
situations. A hardy personality and exercise in
combination are more effective in preserving
health than either one alone.
 Physical fitness level is critical in determining
whether exercise will be beneficial or detrimental
to mental functioning (fatigue offsets the value).
Running provides a natural, practical, inexpensive
and time-efficient adjunct to traditional
psychotherapies.
Although exercise appears to offer some
psychological benefits, it certainly should not be
used in all cases of depression, stress, or other
emotional disorders. Obese people, those with
severe heart disease, or those with high blood
pressure that can not be controlled by medication
should not use it. Exercise may also be
contraindicated for the severely depressed and
those with a tenuous contact with reality or
suicidal tendencies.
Exercise Adherence
Reasons for Exercise
1. Weight control
2. Reduced risk of hypertension
3. Reduction in stress and depression
4. Enjoyment
5. Building self-esteem
6. Socialisation
Excuses for Not Exercising
1. Lack of time
2. Lack of knowledge about fitness
3. Lack of facilities
4. Fatigue
Personal Factors That Influence Exercise Adherence
 Exercise history
 Knowledge and beliefs in the health benefits of exercise
 Personality
Situational Factors That Influence Exercise Adherence
 Social support
 Convenience of exercise facility
 Time
 Climate or region
Behavioural Factors That Influence Exercise Adherence
 Smoking
 Occupation and income
 Programmatic factors
 Exercise intensity
 Group or individual program
 Qualities of the exercise leader
Strategies to Enhance Adherence to Exercise
Emotional Approaches
1. Prompts (a cue that initiates a behaviour)
2. Sign a statement of intent
3. Perceived choice (a choice of activities)
Reinforcement Approaches
1. Rewards for attendance and participation
2. Feedback
3. Self-monitoring/self-reward
Goal Setting and Cognitive Approaches
Martin, et. al. (1984) found that flexible goals
that participants set themselves resulted in better
attendance and 3-month maintenance of exercise
behaviour than did fixed instructor set goals. People
who dissociate have significantly better attendance
than those who associate.
Association is a focus on internal body feedback
(how their muscles feel or their breathing).
Dissociation is a focus on the external environment
(how pretty the scenery is).
Involving people in deciding on a program’s
structure can improve long-term participation.
Guidelines for Improving Exercise Adherence
1. Make the exercise enjoyable.
2. Tailor the intensity, duration, and frequency of
exercise.
3. Promote exercise with a group.
4. Suggest keeping daily exercise logs.
5. Reinforce success.
6. Find a convenient place to exercise.
7. Use music.