Judul : Zebra Yoga Floor
link : Zebra Yoga Floor
Zebra Yoga Floor
>> john sonnega: ...are back. so what we'll do is, if at any time you have any problems, viewing the screen or audio, just please, again, type in, let us know. but we're
Zebra Yoga Floor, gonna get started. first slide here is kinda talking about the outline of how this webinar will go. we're gonna talk about what stress is.
which i'm sure none of you have in your life. so this is, you know, just gonna be, "eh, i don't really need this." we're gonna talk about what stress is. maybe it's the little stressors, the big stressors. things like that. the relationship between stress and exercise. that's where i'll come in as a specialist.
exercise is a coping mechanism. and then turning that coping mechanism into regular exercise. ok? and it kinda seems confusing right now but it will make sense. i'm gonna start off talking about stress in the sense of the non-expert. life is filled with it. big and small. i love it when i sit down with the pre-consult
people and i ask them, "well, what stresses you out?" and they say, "ah, i don't have much stress in my life." and i say, "really? could you help me with that?" because tons of big and small stressors. examples of everyday: emails, telephone calls, conversations that i have on that telephone, things that i just go
to my daily routine that i might not think are stressing me out but can add up over a big chunk of time. or examples of big stressors: finances at home, relationships, responsibilities. tons of things that can weigh on us everyday. does that seem about right? then, ... bout right! it's a good way to think about it. we
have stressors. which are things that happen to you that stress is the reaction that you have. the way we usually think about it,... you can think about stress, do your demands exceed your resources? so we have all these demands, and that list of small ones which we often call daily hassles. that
come on, what are these daily hassles. those can have real strong effects on you. you say, "oh, i'm not stressed, i got a bunch of little things." little things can add up. then we have big events. where things happen to you. which we talk about life events. >> brett knight: yea, but effects how?
like, what actually happens in the body when i have stress? >> john: well you can tell me what happens too you. >> brett: is it cortisol level? i've heard of this cortisol thing. and it can be dangerous. and it can lead to all these different things. but so can not exercising.
[laughs nervously] >> john: yea, but this is the ...the..the, right. cortisol level goes up and catecholmines go up. now what happens? i your body. there's a wonderful book called, "why zebras don't get ulcers." >> brett: huh. >> john: you know, that...that's
because we're back on the plain. the zebra's chased by a lion. boom! the cortisol goes up, the catecholmines go up. it's a wonderful thing, cause you have to run away. those stress hormones send all the blood to your muscles. away from your core, shut down your brain. cause you don't wanta be
thinking when your somebody's chasing your. also suppress your immune system, cause we need to have that energy coming forward. but it's great for running away. now the zebra, what do they do? they run a way, their right back to normal afterwards. that's not what happens to us.
>> brett: so when i'm reading an email and i'm stressed out. what happens? >> john: the same exact response. >> brett: really? >> john: if you're being chased...[garbled] ... you get a bad email. and this is
actually in the literature. people have studied this. email itself is a stressor sometimes. which we all know. you can get miscommunication or request from a boss. your stress hormones go up. just like you're being chased. but, you know, it's goin to your muscles. so it goes away
from your brain. and that sits there and when we're bathing, think about this, bathing in stress hormones. >> brett: all day. >> john: all day long. just...and those truncate your neurons in your brain. they age the body. depress your immune
system. stress is a terrible thing in terms of health effects. >> brett: and it can also lead to things that we definitely don't wanta do. [laughs] >> john: not only is it harming your body... >> brett: ok. >> john: but there's this...
we get into this relationship why stress and exercise are so related. cause it has to do.. >> brett: sure. >> john: stress is preparing your body to move. >> john: but we also look at, well what do we do when we are stressed. we all have
coping methods, and the literatures pretty strong on this. it's a wonderful thing. i do this myself. we eat higher fat diets. more fast food. the more stress you have of smoking, the more we wanta drink, and a pretty strong literature that if you have a lot of stress,... >> brett: you're less likely
to listen to the [garbled] of the experts on fitness. right? you're not gonna move very much. right? >> john: you're not gonna move, and we have level lower levels of physical activity. so, this wonderful stress exercise relationship. is more stress means lower activity. but, more activity means lower
stress. it goes both ways. it's kind of a conundrum. >> brett: so, exercise and stress. the relationship here is, i often tell people when i sit down with a consult. and we wanta get more movement out of them and i'll say, "you're training that physical body."
you know we're strengthening the muscles or we're improving the cardiovascular system. well, we're also training all the other systems of our body when we exercise. and we train more than just the muscles or that cardiovascular system. we help our nervous system. our endocrine
system, our digestive system. which then helps our stress. you know, right? that you were...you were talking about hormones and stress and different things. if i train my body with exercise, that should be able to help with my stress levels. right? >> john: this is...i...i
look at the literature, and it's a wonderful thing. people who are fit, and people who do exercise and move, their bodies respond better to stress. >> john: so, let's take our scenario with email. if you're a fit person, you exercise a lot, you move a lot, you're body is not
only healthier, obviously,... >> john: but your systems communicate better with each other. your nervous system, your immune system, your endocrine system. and this [garbled]...so, psychologically you might be stressed, but your body is trained to handle that stress. because exercise does the
same thing. when we exercise, our stress hormones go up. because we want to send messages to our muscles. but now, your body's working well. >> john: so.. >> brett: so even if i'm doing exercise just for my looks, i'm still getting all these benefits?
>> john: your getting the benefit cause, ...your getting the.... you know, i'm interested in people you know, being resilience. building their resources for stress. and folks who exercise, their bodies in particular, even when we, [chuckles] we all have thoughts, you know, feeling we're stressed. but your
body responds more appropriately to stress so that all these bad outcomes tend not to happen as much. even though you're stressed. >> john: you're responding to stress less. >> brett: and, the first way that you're gonna be able to put exercise into stress, or the
way i do it is, i need to address my mood. i need to know how i am affected by the stresses of my everyday life. am i affected by those emails? am i affected by those phone calls? or, when my supervisor tells me something that didn't go right. or what ever it may be. i need to rate that mood or that
stress. i need to identify the level of intervention that i may need. and the type. so, hey maybe it's,...i know every 10 emails i'm gonna need some kind of intervention because i know 10 emails is my limit. you know, i might need to get up and move for a little bit or do something
like that. how else do you have people rate their moods? >> john: well ...first we rate our stress. >> john: you know, um, there's all these wonderful apps for those who have phones now. you know how we track our exercise, we track our eating. there are
stress apps. that you track what is stressful to you. so you have to figure out what's that. there's also things where you rate your moods. up and down. [garbled]...at the moment. but i do tell people that they imagine tracking your stressors. how stressful is you day? on a scale
of 1 to 10. i do this. you know, i look at myself. i might not exercise as much but i do track my stress. and i look at where i am over the course of the week, and when i see myself on a 1 to 10 scale. anything above 7 is considered high stress. 10 is high and if i can see several days in
a row of 8, 9, 8. i have to step back and say, "what's going on here?" >> john: and it's always good to do that. some days you're able to identify that stressor. but also, you know, that...so that's the stress, but then you have to do your own emotional response.
>> brett: and as the exercise person, what i would tell people is during those, ...or even you. we were talking, you know, hey i know during my moments of high stress, maybe i should go out and get some movement. i should go out and move a little bit. and it doesn't have to be long bouts
of activity. i don't have to go to the gym for 45 minutes to decrease that stress. right? >> john: right. >> brett: i mean in the exercise community we have research on the short bouts vs. long bouts of activity. and short bouts of activity can be just as beneficial
as long bouts of activity. if done in certain heart rate ranges and what ever else it might be. but can i use exercise and not even think about the fitness benefits? can it just be for the stress benefits? >> john: i love that approach. that's exactly, you know,
we might even take the word exercise out of it. let's just call it movement. >> brett: oh, cool. >> john: or activity. and you're exactly right. when you're keeping track of your stress, that, one of the first things i tell people is to get up, move.
we have all these wonderful new things for it. such as standing work stations, or getting out, walking around. moving is a wonderful way. it has multiple benefits. but number 1 is it distances you from whatever that mood is. that you can go right to move. you know, it's a wonderful activity
to do in the context. i like how you [garbled] ...talk about short bouts. >> brett: yea. >> john: can also just we just kinda getting into this. be pre-emptive. i know i'm gonna be stressed. coming up over my day, so i wanta build my energy.
because i want to be able to do the 45 minutes at the end of my day. right? >> brett: yes. i keep my energy up. and i keep that up all day long. i may be more productive at the end of the day. >> john: so, if you look on this slide. brett's brought in
the word energy. coming out today, [garbled] to maintain energy through out the day. and that to me is the third component of stress. cause we talk about, "what are your demands?" after identifying your stressors. we identify, "well what do i want to do?" you know in terms of coping with stress. and
the third one is, i often hear people say, "i know what to do, i just don't have any energy to do it. >> brett: [chuckles] >> john: so we can use movement to help build energy. so that we're able to cope. cause a lot of times people have a pretty good idea of
what they should do. myself included. if i'm wiped out, if i've had a difficult day. i don't do the right thing. [laughs] >> brett: yea. and and,...a this,... i mean this slide shows it right here. if i know, i get into the office and i'm gonna answer 10 emails right away. or i'm gonna have 20
emails waiting for me. i know that maybe i'll answer those emails and get up and just move my body for a minute. to, ...just to move around, to clear my head after that ...that stressful experience. right? and that can keep my emotional level positive. i planned that short bout of movement. and notice
it doesn't say exercise here. it says, movement. i planned that movement around that stressful time. when i know my mood will be not as good. >> john: right, or that wonderful idea, we're building in. you know, you're identifying your stressor. it's probably the thing i recommend
most. when we're dealing with stressful situations is movement. >> brett: not smoking right? [both laughing] >> brett: drinking. [laughing] >> john: you know, we have a tendency to [garbled]...for food, but the literature shows it is the most
effective thing. when we're stressed my movement's to get up and move. now what often happens. when i'm in a room speaking or talking about stress. people who are not moving will sometimes say, "that's really hard to do." and it is. but it is a factor. so, making that leap we know from the literature, movement
and stress are so intertwined. the more we move, the less stressed we are. the better we handle stress. the better we plan. >> brett: we keep that emotional level up. right? >> john: well we want to keep our emotion good. so that we're able to do that.
>> brett: ok. what i'll...well me and john have been talking. the big things that i would plan. activities that you could do that would help with that stressor. is plan a route around your building. maybe a route in your building. maybe you take the stairs up 1 floor. and you walk around and you come
back down the stairs. or some kind of activity that ...that will help right in,...right at work. it may be going for a run. or going for a bike. these are biking... these are things that will add one to...you know your stress. help reduce your stress level but also maybe increase your fitness
level as well. yoga, meditation. that's something people can do. right? where they can do it right at their desk. >> john: it's often hard but you can work on it to do it at your desk. some kind of meditations a very good thing to do. >> brett: but if i'm sitting in
a cubicle with a lot of people, it might be a little bit tougher. right? >> john: we've tried this myself, you know, i'll have a little reminder on my computer that will have the chime to remind me to meditate. but usually i don't. i use that to get up and go. >> john: ...chime so.
>> brett: get up and move, and do your planned walking around. or whatever. right. um, group sports are also great. anything that could be...doesn't have to be competitive. but as long as it's maybe structured. tennis, playing catch with someone. we had a ping-pong tournament right
here in the office that john beat me in. >> john: [laughs] >> brett: but, you mean just getting up and moving and not thinking, "hey will this activity...how is this activity benefiting my overall cardiovascular health?" it's, "how is this activity just helping me
get through my day?" >> john: thinking about it is stressful. >> brett: yes, thinking about it and that's what takes us to thinking about it as a coping strategy. >> brett: you know, and i think i wanted you to talk a little bit about that coping strategy.
because you have a lot of these coping strategies for people, but how does exercise work into it? >> john: it's the number 1 thing we've talked about here. so, we'll give a little review here. brett and i talked about how stress promotes physical and psychological arousal. our
demands exceed our resources. exercise is the resource. it's building up your margins so that we're able to cope. you want more resources and usually when we're stressed we try to reduce that through coping. we have lots of coping exercise, eating, smoking we've talked about.
and exercise is the best way to cope with stress. but it's often difficult. as i've said, i like to think of exercise that way because i've...that's what i'm trying to do, as brett says. i'm not thinking about getting fit. or thin, or healthy. i just want to reduce my stress. and i think to think
of exercise as a coping mechanism. >> brett: i think it's just sometimes daunting for people. when their like, "i have to think of this exercise as i be fit, i have to be this certain way." where as if we look at it in a different light, like your saying, like, hoping. i think it would help.
>> john: very much. it's cause we know number 1, it's a great way to reduce stress. number 1 thing i recommend, but obviously for many people, myself included, might not be my first choice... >> brett: [laughs] >> john: ...for coping. there are other things that i want to do.
so what i like,...think about it, for just thinking about coping behaviors, cause i'm always thinking about reducing stress. i'm not thinking about fitness so much. which [garbled]..that can we pair exercise with other ways of coping, that again, what do i like to do for you know, reduce my stress.
so if you look at the slide, exercise can be paired with a lot of things. so, i'm a very social person. you know i like to talk, >> brett: if you couldn't tell. >> john: i like to do ...i like to do things in groups. i like that. so i really look for team sports or group walking activities. activeu
is great when we can all do it together. so i'm thinking of pairing socialization, which social support also reduces stress. talking with somebody reduces stress. now i'm getting the synergy, the double whammy of exercise and socialization. brett and i have talked about how if you plan your exercise, if
you like time management. planning your day. fitting exercise in can really help structure your day. and help you be better at time management. >> brett: sure. if your one of those people that likes to check things off of a list. or plan my day completely. i often tell people that, that's how exercise gets
done. when people are like, "i don't know how i'm gonna fit in 30 minutes a day of exercise." i say, "well you're never gonna fit it in if you don't plan it into your day. it'll never be there if you don't plan." >> john: and the way i think about, if you like to plan >> john: cause planning helps you
reduce stress, exercise is another way to help you reduce stress. we have to get the 2 ...and then i usually talked about all the positive emotions. >> john: that ...and we talk ... positive emotions are great to build energy and reduce stress. and exercise ...some of the literature
on endorphins, you gotta do too much. now that's ...a little out there as far as evidence. but there's plenty of evidence that exercise boosts mood. >> brett: well i do now with exercise and i often tell this to people, is if i get up from my desk for 2 minutes and i come back
and sit down at my desk. i some times think a little more clearly. because i walked around. because those endorphins have cycled. now, that's different than a 45 minute workout where i making >> brett: some of the muscles sore. [both laugh] but it can help with that coping ...that coping mechanism.
>> john: just taking a break. i try to get positive emotions all through out the day, cause they're energizing. >> john: and a little, you know, walking up...and i'm walking up and down the stairs here at... we're at wolvereen towers. goes up to the tenth and i'm usually
huffing by the time i get up there. but it's a beautiful view. and i enjoy myself. and that little change makes me work better. we talked about also ...we talked about meditation and mindfulness. >> john: some folks...i know some of the folks here who are yoga folks. it's very hard to sit.
and maybe waking meditations and running meditations. and some people, unlike me who likes to big groups and socialize, really enjoy that personal time. when you compare the meditation and thinking ... >> brett: with physical activity. >> john: with physical activity.
and both of those. the physical activity itself, and the mindfulness, reduce your stress. so if people are interested in mindfulness, then have you thought about pairing... doing walking meditation. cause then your getting double the benefits. >> brett: and then, exercise and
better sleep, there is a lot of good research that promote, "hey if i exercise more, i actually end up just sleeping better without even thinking about it." right? >> john: we have to sleep. for stress reduction. if we're not sleeping, our stress hormones go up. we're less able to deal with
the day. and i use to work with stress, do a lot of sleep education and much like with stress, i can talk about all the things we recommend in terms of sleep hygiene. >> john: but they're not effective as moving your body at gettin to sleep. which is what we found.
if you... >> brett: but how does that work? does that make me more tired? or does it...is there anything on that? or is just saying, because i move more, i sleep a little bit better. >> john: that's pretty much we know. we don't know if it's movement reduces your stress and the lower
stress lets you sleep more... >> brett: oh. >> john: or...or just rather the movement. [garbled] we do know that people who move more tend to have better sleep than those who try lots of other things that we recommend. you know, during the evening to help you
get to bed. so exercise is a great way to... >> brett: so, notice here in the main slide, exercise can be paired with all these different mechanisms of coping. i mean it really is one of the...probably the best way to deal with stress. >> john: right and if you..what
ever your other coping styles are, i've...the way to get into exercise you know, this what i'm interested in is, this helps me manage stress. and i want to pair movement and exercise with that. >> brett: with my socialization. with that walk with colleagues. >> brett: or [garbled] time management.
what ever. >> john: ...thinking about feeling better and less about fitness. >> brett: i think kinda just recaps what we've been talking about. >> brett: but focusing on reducing stress will help you exercise more. so if you ...i...i constantly tell people, "don't think about
the daily movement as, it's helping your fitness. think about it as, 'i plan it here to train for the stuff i wanta do later.'" you know? >> john: the last thing that you want is...and this has happened to me, cause i'm not a fitness person, "oh..i've gotta exercise!" it's another stressor!
>> brett: yes. >> john: and if i'm thinking about exercise as another stress in my life. i'm less likely to do it. >> brett: exactly. >> john: yea, cause you always give the message, you know, cause sometime we have to start and so i think about whenever i want to
exercise, i think about "who do i get to talk to?" >> brett: perfect. >> john: cause that gets me moving. >> brett: cool. >> john: and i mean monitoring your energy during the day. i think is a big thing. i've often told people to journal their,...how
they feel after they go for a small movement. like if they go walk, journal how they feel when they get back or when they left. "hey i was really stressed out, and when i get back, i have some more energy now." and that may help me towards the end of the day, create that upward spiral of
this positive emotion towards exercise, towards my day, whatever it may be. yea and this is upward spiral where we do 2 things or 3 things together then exercise just becomes a part of our life, rather than a focus... >> brett: yep. >> john: a stressor, a focus
on fitness. it's what we do to feel better all around. >> brett: so this is kinda, how do i turn what we just talked about as exercise as a coping strategy, but how do we turn that into daily exercise? the way it happens is turning those small bouts of enjoyable movement. so often i'll
tell people "just start with 10 minutes a day of exercise." start with 10 minuets and that can turn then into an exercise routine by saying "hey i really like these enjoyable stairs that i do, or these walks that i have with my colleagues. and that turns into now, "let's do it 3 times a week."
and it turns into a 20 minuet walk or we get together after work and go to the gym or whatever it may be. but i planned those small bouts and they flourish into bigger bouts. so what was happening with the coping strategy now, i'm fulfilled on the fitness end. where i'm getting people to exercise more.
which is what i want. >> john: which is a wonderful thing. >> brett: what i want. >> john: cause it's...it's building that upward spiral. that the more pleasurable and the more effective our movement is... >> john: so, as i say. when i'm liking sports and socialization,
the more i do that, the more i wanta move, i'll be running to the gym to play ping-pong, to exercise, ... >> john: ...cause that to me ... and...but i find i'm moving a lot more which is what we want >> john: ...in fitness perspective. and so many benefits that we need
to do more of it. >> brett: and again, with keeping your mood positive. keeping that if you like time management and planning. all those things can really help. >> john: yea. >> brett: and that can turn from the coping into now, i do a regular
exercise program because i do 5 days a week of this. i it helps to plan and it just all meshes together really well. >> john: serving multiple purposes. so we're not siloing our exercise as something separate from our coping with stress. that...i never like to put, oh here's my workout
is separate from my life. >> brett: cause then it seems like you're job. i have to do on top of my other job. >> john: ...job, yea we do not wanta make it a job. >> brett: so, what we're gonna do is we're gonna open it up to any questions. you've got a couple
minuets left here, if you wanta type in questions. that would be great. and we'll answer anything you have for the last 5 minuets here. and then we'll talk about what's coming up next. so... [pause] feel free to type in anytime. um..a question that i do think
we have is "you say movement is great for stress management, right?" we said that. >> john: we do. >> brett: "but, the thought of it stresses me out." >> brett: "the thought of doing that...that brett told me to do 3 days of movement per week. he
wants me to do that, but that [garbles as they talk over each other] >> john: ...what we just talked about. >> john: that's a good question somebody has. that this is ... this interplay between stress and exercise. i know exercise can be good for reducing my stress
but i'm so stressed that i don't wanta exercise. and exercise it's self is a stressor, which is why we wanta think of it in not in terms of a stressor, we want to think of it as coping and can i pair that with something else? but you know, that does..we don't want to make it to do, you wanta
make it a benefit. and coping, we think of...you remember, let's go back,...is exercise a demand or a resource. >> brett: yea >> john: cause the resources help us build our capacity to build your reservoir of energy. so coping should help. exercise should be
viewed as coping. cause when we do exactly that we sometimes think, "if i think of exercise as a demand?" nobody wants more demands! >> brett: if i just tell you, you should do this. that's one of the first things i ask people with exercise. i say, um..if you just tell me, "you should do exercise."
that doesn't mean you're gonna do it. like we should do a lot of things in our life, but we don't. >> john: right, it's "why do i do this?" it helps me cope, it helps me do these different things. >> brett: um...any other questions? one question i often get is, "how much exercise is necessary to get
benefits from this? like is it... do i have to do 5 minuets? do i have to do 10 minuets? like, how much is necessary for me to get benefits as a coping strategy and as health benefits?" >> john: well that's a.... >> brett: you do the coping, i'll do the health...
>> john: right. yea. from a coping perspective,...minimal amount...move ...move ...move. has benefits. we talked about. get up those small steps are wonderful things. i get up and walk down the hallway for 2 minuets. it really changes my mood, changes my perspective. my body feels
better. >> brett: now it might not work for everybody. so it's more finding what's good for you. >> john: yea finding what's good for you. but all types of movement are beneficial. you know, you brought that up. in the short term. but if we do those over
the course of the day. there's all this literature on taking breaks and movement. there's a really quite strong in helping stem the tide of, what i...you know the stress storm we often have at work. we wanta keep that cortisol down. [both laugh] but i don't know. but you said,
"what is enough to get a real... >> brett: health benefit. >> john: ...health benefit?" >> brett: well the reason shows to get a real health benefit. what we're looking for is that we can ...to get up and walk for 10 minuets to get your heard rate into a good ...i mean and that's the physiology
of our target heart rate. if i'm walking for the benefit of my cardio vascular system, yes i wanta get that heart rate up. i wanta make sure i'm doing a good 10 minuet stint of exercise. that can add up. so if i get 10 minuets in today, that gets me 30 minuets. and that the same
as going to the gym 1 time for 30 minuets. >> john: i really ... >> brett: exactly the same. >> john: i like that story. cause i can build from 2 minuets to 10. >> brett: yes, it's hard to build from 2 to 30. [laughs] >> john: actually i think it's
easier...the hard one for me is the start. to go from 0 to 2. >> brett: sure, sure. >> john: and once i'm at 2 i can work at getting to 10. >> john: and then to 30. >> brett: [garbled] >> john: but i have to...you know, i keep thinking the..."what will
get you from 0 to the 2?" can be stress relief. just think of movement as stress relief. >> brett: i often get asked "what if i can't get up from my desk?" cause some people they can't move. they can't get up from their desk. their on the phone, what ever it is. >> john: well then that is a good
question. we work on that. i know people that do chair exercises. >> john: trainings for that. um.. we have work [garbled] ...take you breaks. >> john: don't skip your breaks. i always tell people that. i know that's hard in some work environments. that...that...so
we do have difficult situations that...that call for creativity. >> brett: and recognizing that >> john: well if there's any final questions. please send them in. it is 12:30. so we can take one more if need be, but if not we will sign off. and next time you guys can expect to hear 2 more
people talking about getting an exercise program started. and then "how do i keep it going?" like "yea i can get it started over the course of 2 weeks or so, but then' i often find myself not going. or falling off." and next week what we'll do is talk about strategies to keep it going. to keep those
behaviors where you want them to be. and that's really important. >> brett: i totally agree. >> john: that kinda...this is a great series to finish up where... you know, you're talking to brett. ...i'm not the fitness person here. >> john: you know, i'm enjoying this. what will get me to keep it going?
>> john: to set that up. which i'm conceptualizing, "what's reducing my stress?" i'm not even thinking about fitness. >> john: but...it's a good...you know, we all need just a push. >> brett: i think the overall goal today was, just move. >> john: just move.
>> brett: just move. i mean exercise doesn't have to be this daunting thing that everyone is thinking about. so.. >> john: think about it as stress relief. >> brett: yea as part of your life. >> john: you got it. >> brett: thank you for attending
and next week, same time. again keep getting it started and keeping it up. so thank you very much and have a good day.
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