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Exercise & Nutrition

Exercise & Nutrition. For Optimal Stress Management. Mental Benefits of Exercise. Self-control Self-sufficiency Self-esteem Alertness Depression/Anxiety Emotional catharsis Well-being. Principles of Exercise for Maximum Stress Reduction. Variety Aerobic Strengthening Flexibility

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Exercise & Nutrition

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  1. Exercise & Nutrition For Optimal Stress Management

  2. Mental Benefits of Exercise • Self-control • Self-sufficiency • Self-esteem • Alertness • Depression/Anxiety • Emotional catharsis • Well-being

  3. Principles of Exercise for Maximum Stress Reduction • Variety • Aerobic • Strengthening • Flexibility • Intensity: target heart rate • (220-age) x 0.75 or 0.80 (vigorous) • (220-age) x 0.50 or 0.60 or 0.70 (moderate) • (220-age) x 0.40 or 0.50 (low) • Regularity • Vigorous: at least 3x/week, 20 min • Moderate: at least 5x/week, 30 min • Low: at least 6x/week, 45 min

  4. Barriers to Exercise • Competitive activities • Self-concept • Self-consciousness • Unrealistic goals • Exaggerated failures

  5. Stress Reduction Nutrition • Reduce consumption of fats & carbohydrates with high glycemic loads • Eat a variety of foods • Limit sodium intake • Avoid/limit caffeine • Avoid or moderate alcohol use • Eat frequent, calm meals • Control portion sizes • Avoid eating when bored or angry

  6. High Baked potato French fries Regular soda Candy bars White bread White rice White-flour pasta Low High-fiber fruits/vegetables Bran cereals Legumes: chick peas, kidney beans, pinto & black beans *Middle: whole grain bread, pasta, oatmeal, brown rice Glycemic Loads

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