Sessile Being cannot Sustain Durable Better Well-Being - Case Study Example

Student Name: Instructor’s Name: Title: Psychology Course: Institution: Question 1 I am worried that my sedentary life cannot maintain long term better health. I feel that I don’t exercise well enough to boost my health. Basically, my exercise involves simply walking. I am therefore concerned about the type of exercise that can make me feel peaceful and fit. I would like to improve on my exercises since I realize it has various benefits, including: control blood sugar control blood pressure decrease the possibility of cardiovascular disease encourage the production of endorphins that increase our sense of joy and well being Reduces the number of stress hormones such as adrenaline and cortisol, making one feel more peaceful and safe. Keeps the body sturdy and elastic, making life more pleasurable experience (Hardman, and Stensel, 2009). Exercises can make one feel peaceful, lively and re-energized. There are various strategies you can use to improve your exercise: 1. Introduce fun into your exercise You can try to look for friends to accompany you or else find a dog and take a walk together. You can also exercise to your preferred music. Several old classics such as Louis Armstrong make excellent exercise as well as dance music. You may also try a little Tchaikovsky ballet music, the Beatles or else the BeeGees (Wilmore and Knuttgen, 2003). 2. Doing different exercise and trying new activities To achieve best results, it is important to vary the activities you carry out as well as the speed which you go with. Sometimes you need to be faster and sometimes slower. Regular varying exercise has a number of benefits including conditioning your body to adjust to a wider variety of circumstances and reduces boredom and hence you are more possible to be enthusiastic to exercise. You should take into account the season and weather when varying your exercise. For example, during summer you can engage in cycling, hiking and swimming while during winter you can do ice skating and skiing. Moreover, you can consider outdoor exercise, such as yoga, palates, tai chi or calisthenics, as they provide you with a natural scenery and fresh air (De Vos, Singh, Ross, Stavrinos, et al. 2005). 3. Make good use of all the 4 types of exercise Generally, a well rounded balanced exercise program includes: 1. Aerobics to enhance cardiovascular health and patience, 2. resistance training to enhance muscle mass and strength and 3. Stretching to support joint mobility and suppleness. 4. Mind body integration training to enhance balance, response time and synchronization between mind and body (Wilmore and Knuttgen, 2003). 4. Exercise regularly Exercising regularly can promote good health and cheerfulness. But you should shun an all or zero, or perfectionist attitude. Even a modest exercise, such as a 30 minute hike may create a big difference. Normally, exercising at the same time every day in the morning can help you stay on track. Also, engaging in activities which you actually like can make exercising much more possible to take place. 5. Set exercising goal to keep your motivation up Setting exercise goals can motivate you to exercise regularly. For example, you can set a goal to hike a local mountain path, or to take part in a local race or else on a games team. To achieve good result, you should come up with realistic goals that match your age and body type. For instance, if your body is big and strong, playing professional football can be your most suitable goal. If your body is small, choosing to become a ballerina may be wise (Hardman and Stensel, 2009). 6. Exercise reasonably and responsibly While exercise can be very effective in promoting good health, if carried out inappropriately or too forcefully it may increase stress and injury. Therefore, you should exercise in ways that are suitable for your age and body type. Individuals who are youthful or have a solid, strong build might need more intensity exercise for best health. Individuals who are elderly, or who have a more weak build might succeed on slower, gentler exercise schedules. Exercises do not work automatically; it takes time before you notice change. Therefore, you need to be patient and contented to advance at a modest, safe speed. Most importantly, don’t be very much concerned as relate to your appearance compare yourself to someone else. You should be more concerned about how your body feels. For greater outcomes, carry out a few minutes of moderate warm up activity accompanied by more strenuous challenging exercise, accompanied by a slower, gentler episode of cool down activity. The warm up episode helps to prevent strain and injury while the cool down episode helps to reduce muscle pain later (De Vos, Singh, Ross, Stavrinos, et al. 2005). Question 5 How stress can influence an individual’s health Finding out how stress influences our health is a major step towards managing stress and feeling healthier. Such knowledge might result in better choices and wellbeing. Stress can basically influence mental, physical and emotional health. When one is stressed, his/her body is also affected. There is a significant association between brain and body. Normally, when one is stressed he/she experience a decreased sense of mental lucidity, physical health and emotional joy (Dimsdale, et al. 2009). The body appears to have an inborn wisdom. It has complex mechanisms for maintaining stability even when going through change. This is known as homeostasis. However, once the power of change overcomes the body’s capacity to maintain stability, the body experiences stress reaction. As a result, the body feels threatened; making its inborn wisdom to rearranges its priorities. As a result, energy is transferred from a number of biological systems to others so as it might handle the perceived emergency well (Dimsdale, et al. 2009). Stress influence health in a number of ways: Decreased digestion and elimination Decreased immune system activity Low energy goes into growth and development and reproduction Neurotransmitters – the chemical messengers in our brain shift to produce a heightened state of mental alertness. Increased heart rate and high blood pressure Increased muscle tension Changes in hormonal system. Increased adrenaline causes metabolic changes to access reserved energy. Though temporary stress reaction is a normal process and can be beneficial to the body, chronic or regular stress reaction can be detrimental to an individual’s health. Persistent stress might lead to high risk of many diseases, such as heart disease, obesity, cancer and depression (Bower & Segerstrom, 2004). Below are several typical signs of being severely stressed: Sleeping Problems Headaches Eating troubles like eating too much or eating less Emotional troubles like resentment, anxiety, sorrow and hopelessness Heart and cardiovascular troubles like high blood pressure, increased heartbeat and heart failure Digestive troubles like cramps, diarrhea, constipation or irritable bowel Aches and pains Skin troubles such as hives or inflamed rashes 5 Strategies for Managing Stress Stress can be minimized by: 1. React to change proficiently The major cause of stress is change. At times, we may minimize stress by preferring less change and greater stability. Greater stability can lead to reduction of stress. However, it is important to understand that some changes are unavoidable like birth, birth, flood and storms and hence trying to prevent them can result to more stress. Understanding the unavoidability of various changes might save your energy, uphold peace and help you cope with inevitable changes successfully (Dimsdale, et al. 2009). 2. Select attitudes and expectations realistically Other major causes of stress are attitudes and Expectations. This may have an effect on your personal relationships, wellbeing and work. Usually our view regarding how life “ought to be” fails to match reality. Often, we tend to view life through rose-tinted glasses. Idealistic attitudes encourage unnecessary distress, and anger when life doesn’t turn out the way we would like. One significant aspect of leaning how to handle resentment is by being realistic. Once we learn how to realistically handle life it becomes simple to overcome various types of fear as well as other depressing emotions. Accepting truth minimizes stress and assists us to calmly recognize the reality of a situation, assess situations more properly and respond more efficiently (Bower & Segerstrom, 2004). 3. Avoid working too hard and fatigue Normally, fatigue is counter productive since it leads to decreased production. You can assist counteract and balance the inclination to work too hard and fatigue by pursuing a reasonable plan of relaxation and work, believing in Divine Providence as well as setting realistic expectations and objectives for what you can achieve each day (Bower & Segerstrom, 2004). 4. Manage your money astutely Another major cause of stress is improper management of money. A lot of individuals do not actually understand their money. They are unsure as regards what they make, and how they use it, and what their monetary responsibilities are. Most people ran out of money barely 2 weeks into after payment and they seem not to understand where the money went. As a result, they feel pressured, puzzled and anxious as regards money. Developing better clarity and understanding concerning money habits may actually help minimize stress. It is important to maintain a day by day written record of your earnings and everyday expenditure to find out the reality of what is actually happening (Dimsdale, et al. 2009). 5. Decrease the delusion of time Another major cause of stress is struggling with our thoughts of the past as well as of the future. It is important to create peace with our past by accepting our past since it cannot be changed and making wiser decisions in the future. Also, it is important to make peace with the future by not worrying about it and setting realistic goals and prospect for the future. Most importantly, make use of your time meaningfully, that is on things that ad value to your life (Dimsdale, et al. 2009). \ Bibliography Bower, J. E. & Segerstrom, S.C. (2004). "Stress management, finding benefit, and immune function: positive mechanisms for intervention effects on physiology". Journal of Psychosomatic Research 56 (1): 9–11. De Vos N., Singh N., Ross D., Stavrinos T. et al. (2005). "Optimal Load for Increasing Muscle Power during Explosive Resistance Training in Older Adults". The Journals of Gerontology 60A (5): 638–647. Dimsdale, J.E. et al. (2009). Stress and psychiatry. In BJ Sadock et al., eds., Kaplan and Sadock?s Comprehensive Textbook of Psychiatry, 9th ed., vol. 2, pp. 2407-2423. Philadelphia: Lippincott Williams and Wilkins. Hardman, A.; Stensel, D. 2009. Physical Activity and Health: The Evidence Explained. London: Routledge Wilmore J., Knuttgen H. (2003). "Aerobic Exercise and Endurance Improving Fitness for Health Benefits". The Physician and Sports medicine 31 (5): 45. Read More

5. Set exercising goal to keep your motivation up Setting exercise goals can motivate you to exercise regularly. For example, you can set a goal to hike a local mountain path, or to take part in a local race or else on a games team. To achieve good result, you should come up with realistic goals that match your age and body type. For instance, if your body is big and strong, playing professional football can be your most suitable goal. If your body is small, choosing to become a ballerina may be wise (Hardman and Stensel, 2009). 6. Exercise reasonably and responsibly While exercise can be very effective in promoting good health, if carried out inappropriately or too forcefully it may increase stress and injury.

Therefore, you should exercise in ways that are suitable for your age and body type. Individuals who are youthful or have a solid, strong build might need more intensity exercise for best health. Individuals who are elderly, or who have a more weak build might succeed on slower, gentler exercise schedules. Exercises do not work automatically; it takes time before you notice change. Therefore, you need to be patient and contented to advance at a modest, safe speed. Most importantly, don’t be very much concerned as relate to your appearance compare yourself to someone else.

You should be more concerned about how your body feels. For greater outcomes, carry out a few minutes of moderate warm up activity accompanied by more strenuous challenging exercise, accompanied by a slower, gentler episode of cool down activity. The warm up episode helps to prevent strain and injury while the cool down episode helps to reduce muscle pain later (De Vos, Singh, Ross, Stavrinos, et al. 2005). Question 5 How stress can influence an individual’s health Finding out how stress influences our health is a major step towards managing stress and feeling healthier.

Such knowledge might result in better choices and wellbeing. Stress can basically influence mental, physical and emotional health. When one is stressed, his/her body is also affected. There is a significant association between brain and body. Normally, when one is stressed he/she experience a decreased sense of mental lucidity, physical health and emotional joy (Dimsdale, et al. 2009). The body appears to have an inborn wisdom. It has complex mechanisms for maintaining stability even when going through change.

This is known as homeostasis. However, once the power of change overcomes the body’s capacity to maintain stability, the body experiences stress reaction. As a result, the body feels threatened; making its inborn wisdom to rearranges its priorities. As a result, energy is transferred from a number of biological systems to others so as it might handle the perceived emergency well (Dimsdale, et al. 2009). Stress influence health in a number of ways: Decreased digestion and elimination Decreased immune system activity Low energy goes into growth and development and reproduction Neurotransmitters – the chemical messengers in our brain shift to produce a heightened state of mental alertness.

Increased heart rate and high blood pressure Increased muscle tension Changes in hormonal system. Increased adrenaline causes metabolic changes to access reserved energy. Though temporary stress reaction is a normal process and can be beneficial to the body, chronic or regular stress reaction can be detrimental to an individual’s health. Persistent stress might lead to high risk of many diseases, such as heart disease, obesity, cancer and depression (Bower & Segerstrom, 2004). Below are several typical signs of being severely stressed: Sleeping Problems Headaches Eating troubles like eating too much or eating less Emotional troubles like resentment, anxiety, sorrow and hopelessness Heart and cardiovascular troubles like high blood pressure, increased heartbeat and heart failure Digestive troubles like cramps, diarrhea, constipation or irritable bowel Aches and pains Skin troubles such as hives or inflamed rashes 5 Strategies for Managing Stress Stress can be minimized by: 1.

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