Exercise and Psychological WellBeing
C.7.1 Define the term mood.
• A state of emotional or affective arousal of
varying, and not permanent, duration.
– Feelings of elation or happiness lasting several
hours or even days are examples of mood.
– Feelings of sadness is a another example.
C.7.2 Outline the effects of exercise
on changing mood states.
• Research suggests exercise is one of the most
effective methods of alleviating a bad mood.
• Research supports the use of exercise in
modifying fatigue, anger, anxiety, depression,
and enhancing the positive moods of vigor,
clear thinking, energy, alertness, increased
sense of well-being.
C.7.3 Outline how exercise enhances
psychological well-being.
• No single theory explains how
exercise enhances psychological wellbeing
• Most likely an interaction between
both physiological and psychological
factors
C.7.3 Outline how exercise enhances
psychological well-being.
• Physiological effects
– Increases cerebral blood flow
– Changes in brain neurotransmitters –
norepinephrine, endorphins, serotonin
– Increase in maximal O2 consumption
– Increase in O2 delivery to cerebral tissues
– Reduction in muscular tension
– Structural changes in the brain
– Increase in core body temperature
C.7.3 Outline how exercise enhances
psychological well-being.
• Psychological
– Distraction from daily hassles and routines
– Enhanced feeling of control
– Feeling of competency
– Positive social interactions
– Improved self-concept and self-esteem
C.7.4 Explain the role of exercise in reducing the effects of
anxiety and depression.
• Anxiety –
1) An unpleasant state of mental uneasiness
or concern that causes physical and
psychological discomfort (New South Wales
government).
2) Arousal associated with negative emotions
such as worry, doubt or nervousness (Davis,
Roscoe, et al. 2005)
C.7.4 Explain the role of exercise in reducing the effects
of anxiety and depression.
• Anxiety reduction –
– Acute effects of exercise on state anxiety
• State anxiety – a state of heightened emotions that
develop in response to a fear or danger of a particular
situation
– Compounding effect of intensity and duration of
exercise
– Chronic effects of exercise on trait anxiety
• Trait anxiety – general level of stress that is
characteristic to the individual
C.7.4 Explain the role of exercise in reducing the effects
of anxiety and depression.
• Depression – a common mental disorder that
presents with depressed mood, lost of interest
or pleasure, feelings of guilt or low-self worth,
disturbed sleep or appetite, low energy, and
poor concentration (WHO).
– Clinical condition often treated with medication
– Can be debilitating
– Can lead to suicide
C.7.4 Explain the role of exercise in reducing the
effects of anxiety and depression.
• Depression Reduction
– Exercise - correlational, not causal
– Factors of the exercise program that appear to be
beneficial are:
• Enjoyment
• Aerobic or rhythmic activities
• Absence of interpersonal competition
• Closed and predictable environment
• Moderate intensity
• 20-30 minute bouts, several times a week
C.7.5 Discuss the potential personal and
environmental barriers to physical activity.
• Personal Factors
– Demographic variables
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Older age
Female gender
Non-white race/ethnicity
Low socioeconomic status
– Cognitive variables
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Greater perceived barriers to PA
Lack of enjoyment of PA
Low expectations of benefits from PA
Poor psychological health
Low self-efficacy for PA
Low self-motivation for PA
Lack of readiness to change PA behaviors
Poor fitness level
Allen & Morey (2010)
C.7.5 Discuss the potential personal and
environmental barriers to physical activity.
• Personal Factors cont’d.
• Past Behaviors –
– Prior PA
– Smoking
C.7.5 Discuss the potential personal and
environmental barriers to physical activity.
• Environmental Factors
– Social
• Lack of social support
• Lack of physician influence/advice for PA
• Lack of cohesion in exercise group
– Physical
• Perceptions of being too old or too fat
– Time
• Perceived lack of time
– Characteristics of PA offered
• perceptions of lack of equipment
– Leader qualities
• Type A behavior – greater overall PA, but not in a program
– Social and cultural norms w/in various ethnic groups
Allen & Morey (2010)
C.7.6 Describe strategies for enhancing
adherence to exercise
• Class Activity with PA & Adherence Chapter
(Allen and Morey, 2010)
• Environmental Approaches
– Prompts, contracting, perceived choice
• Reinforcement Approaches
• Goal setting and cognitive approaches
• Social support approaches
C.7.7 Outline the negative aspects of
exercise adherence.
• Negative exercise addiction – (e.g. anorexia,
escapism)
• Symptoms of negative exercise
– Stereotyped pattern with a regular schedule of
once or more daily
– Increased priority of exercise
– Negative mood affect with withdrawal
– Increased tolerance to exercise
– Subjective awareness of compulsion to exercise