Stress, Exercise, and Making a Change

Josh Burton

4 Steps to Proper Movement

1. Mind to Muscles• Training the subconscious

2. Stabilization• Proper Abdominal Firing

3. Muscular Endurance• Increase muscle stamina

4. Muscular Strength• Increase muscle strength

Dr. Mike Evans, 23 ½ Hours

• Knee arthritis: 47% decrease• Dementia and Alzheimer’s Disease: 50%

decrease• Diabetes: 58% decrease• Anxiety: 48% decrease• Depression: 30-47% decrease• Death: 23% decrease

Cardiovascular Disease Mortality and CHD

• Unfit men had substantially higher cardiovascular disease death rates than fit men in the same body habitus group

• Fit men in the highest body habitus groups had lower death rates than unfit men in the lowest body habitus groups.

• Regular Physical activity helped to provide substantial protection against CHD and heart attacks in overweight men.

• Body habitus group = BMI, percent body fat, fat mass, and fat free mass)

Major Take Away

• Overweight or obese individuals who are active and fit are less likely to develop obesity related chronic diseases and have early death than normal weight persons who lead sedentary lives. --Steven N. Blair

Stress and anxiety

• An organism's total response to environmental demands or pressures.

• Stress Neurotransmitters:– Dopamine: increases endorphins, mood, and pleasure– Serotonin: Aids in maintaining body’s internal clock and

sleep.

• Stress hormones:– Cortisol– Epinephrine (Adrenaline)– Norepinephrine (Noradrenalin)

What happens when we get stressed?

• Increase heart rate• Increase in blood pressure• Increase respiratory system• Increase in muscle strain• Increase in blood glucose to fuel the

body• Decrease in digestion• Decrease immune system

Exercise helps how?

• Conditions the body to stressful events to allow efficient release of stress hormones.

• Increases the amount of serotonin in the brain.

• Increases dopamine production in brain cells.

• Allows dopamine to remain longer.

• Improves self-esteem.

Who can say it better???

• “I just don't think that Brooke could've done this. Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't.”

How long does it take to see results?

How long does it take to see results?

• 3-9 weeks was the average time for research studies.

How long does it take to see results?

• 3-9 weeks was the average time for research studies.

• It takes approximately 21 days to form a new habit.

So what?...

• In order for me to see these results, I have to at least exercise for this long…I need a goal.

Temporary Defeat

• “before success comes in any man’s life, he is sure to meet with much temporary defeat, and, perhaps, some failure. When defeat overtakes a man, the easiest and most logical thing to do is to quit. That is exactly what the majority of men do. More than five hundred of the most successful men this country has every known told the author their greatest success came just one step beyond the point at which defeat had overtaken them.”

- Napoleon Hill

My Goal: Medical School

• Temporary, small defeats were corrected and followed by small rewards.

My Goal: Medical School

• Temporary, small defeats were corrected and followed by small rewards.

• After test two, I did not feel worthy of any sort of reward for my actions.

Questions for thought

• How do I respond when faced with temporary defeats?

• How do I respond when faced with opportunities for personal victories?

• Do I give more attention to my defeats or victories? Why?

Questions for thought

• “Our only limitation are those we set up in our own minds.”

• Napoleon Hill

Share with a friend

• What positive changes am I making in my life?

• Is that worth a reward?

“Set your mind on a definite goal and observe how quickly the world stands aside to let you pass.”

• Napoleon Hill