{"id":4745,"date":"2021-05-03T13:37:54","date_gmt":"2021-05-03T17:37:54","guid":{"rendered":"https:\/\/web.uri.edu\/inside-rec\/?p=4745"},"modified":"2021-05-05T11:14:55","modified_gmt":"2021-05-05T15:14:55","slug":"4745","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/inside-rec\/2021\/05\/03\/4745\/","title":{"rendered":"EIM: Rx for Stress\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4760 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/Rx-for-Stress-232x300.png\" alt=\"\" width=\"160\" height=\"212\">URI endorses <\/span><i><span style=\"font-weight: 400\">Exercise is Medicine <\/span><\/i><span style=\"font-weight: 400\">(EIM), which is a global health initiative committed to the promotion of physical activity for optimal health. We acknowledge and believe that exercise is essential for the prevention and treatment of various medical conditions. One way that exercise enhances health and well-being is through its impact on stress. As we all know, college can be stressful- and finals week, in particular, adds extra stress on top of an already busy schedule. This post will provide you with a workout you can do from anywhere as well as tips for bringing your exercise outdoors for bonus benefits.&nbsp;<\/span><\/p>\n<p><b>Do finals have you feeling stressed out?<\/b><span style=\"font-weight: 400\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">If so, you are not alone. As assignments, exams, and deadlines pile up, students naturally tend to&nbsp; abandon other activities that they normally enjoy. However, now more than ever, it is important to make sure you are getting enough physical activity. Getting adequate amounts of physical activity can decrease stress\u00b9, help with depression and anxiety\u00b2, increase resilience\u00b3, increase your subjective well-being\u2074, and much more.&nbsp;<\/span><\/p>\n<p><b>25-minute stress-smashing workout:<\/b><\/p>\n<p><a href=\"https:\/\/youtu.be\/60lNhrW_kCU\"><span style=\"font-weight: 400\">Warm-up<\/span><\/a><span style=\"font-weight: 400\">: <\/span><span style=\"font-weight: 400\">complete each exercise for 30-60 seconds, take a 1-minute break, and then repeat.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Walking lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Butt kicks<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4748\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/lunges-300x169.png\" alt=\"Walking Lunge Form\" width=\"300\" height=\"169\" srcset=\"https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/lunges-300x169.png 300w, https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/lunges-364x205.png 364w, https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/lunges-500x281.png 500w, https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/lunges.png 512w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><a href=\"https:\/\/youtu.be\/60lNhrW_kCU\"><span style=\"font-weight: 400\">Circuit 1<\/span><\/a><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunge into a forward kick<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cross-body jabs in a squat position<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">High knees<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Push-ups&nbsp;<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4751 size-medium\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/Pushups-e1620063876239-300x266.png\" alt=\"Push Ups Formation\" width=\"300\" height=\"266\" srcset=\"https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/Pushups-e1620063876239-300x266.png 300w, https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/Pushups-e1620063876239-364x323.png 364w, https:\/\/web.uri.edu\/inside-rec\/wp-content\/uploads\/sites\/1178\/Pushups-e1620063876239.png 487w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><a href=\"https:\/\/youtu.be\/p1SJWJ3X62s\"><span style=\"font-weight: 400\">Circuit 2<\/span><\/a><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Burpees&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squat into sidekick<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Plank&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squat jump<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4754\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/burpees-300x204.png\" alt=\"burpee instructions\" width=\"300\" height=\"204\"><\/p>\n<p><span style=\"font-weight: 400\">*Do each exercise for 30 seconds with no rest between. After completing all four exercises rest for 1 minute and then repeat two more times. Rest between circuits if necessary.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">This workout <\/span><span style=\"font-weight: 400\">should take about 24 min for the warm-up, 3 rounds of both circuits, and rests times of about 30 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400\">From my personal experience, working out between long periods of studying is a great way to get your mind off of everything. If your schedule is packed, moving your body for 10-15 minutes at a time throughout the day can be really beneficial and give you a new wave of energy.<\/span><\/p>\n<p><b>Get Outside<\/b><\/p>\n<p><span style=\"font-weight: 400\">As the weather is getting nicer and tempting us to get outside more, I think it is in our best interest to listen! There are many benefits to simply getting outside whether it be sitting and reading a book or going for a walk. Even spending 10 minutes sitting in nature is enough to decrease your perceived stress.\u2075<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4775 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/Yoga-on-the-Quad-300x200.jpeg\" alt=\"yoga on the quad\" width=\"300\" height=\"200\"><\/p>\n<p><span style=\"font-weight: 400\">How spending time in nature can positively affect your mental health:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Improved feelings of mental well-being\u2075<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Improved focus and memory\u2075<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Improved mood and self-esteem\u2076<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">These 5 tips combine the benefits of both movement and nature, so implementing them will help in the reduction of stress, especially during these stressful times. Remember, the goal for any exercise program aimed at the improvement of your mental health should be to enjoy yourself and feel like you are accomplishing something. So find a form of physical activity that <\/span><i><span style=\"font-weight: 400\">you<\/span><\/i><span style=\"font-weight: 400\"> enjoy, and make it a habit to engage in it a few times a week, or as you feel is needed throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">URI will be offering outdoor fitness classes on the quad and other outdoor activities during finals week, so check out <\/span><a href=\"http:\/\/www.imleagues.com\/spa\/portal\/home\"><span style=\"font-weight: 400\">IMLeagues<\/span><\/a><span style=\"font-weight: 400\"> for more information!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4757 alignleft\" src=\"https:\/\/web.uri.edu\/wp-content\/uploads\/sites\/1178\/kate-bio-225x300.jpeg\" alt=\"\" width=\"324\" height=\"453\"><\/span><\/p>\n<p><em><span style=\"font-weight: 400\"><span style=\"font-size: 20px;font-weight: 400\">Hi! I\u2019m Katie, a senior Kinesiology major at URI. I have been a certified personal trainer through the International Sports Science Association since 2017, and I am currently the fitness, health, and wellness intern for URI campus recreation.&nbsp;<\/span><\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400\">I believe that everyone can find their own special place in the world of fitness, depending on what their \u201cwhy\u201d is. And when a client comes to me unsure of what their \u201cwhy\u201d is, I love helping them find it along the way. For me personally, this has looked like many different things:&nbsp; from bodybuilding competitions, to powerlifting, to rehabilitation from an injury, and now to a central goal of overall mental and physical well-being. Aside from working out, I also love to climb mountains, hike and paint. Whatever your \u201cwhy\u201d is, the most important thing to remember is that wellness is for everyone!<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong><i>Works Cited<\/i><\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bland, H. W., Melton, B. F., Bigham, L. E., &amp; Welle, P. D. (2014). Quantifying the impact of physical activity on stress tolerance in college students. <\/span><i><span style=\"font-weight: 400\">College Student Journal<\/span><\/i><span style=\"font-weight: 400\">, <\/span><i><span style=\"font-weight: 400\">48<\/span><\/i><span style=\"font-weight: 400\">(4), 559-568.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Egil W. Martinsen<\/span> <span style=\"font-weight: 400\">(2008)<\/span> <span style=\"font-weight: 400\">Physical activity in the prevention and treatment of anxiety and<\/span> <span style=\"font-weight: 400\">depression,<\/span> <span style=\"font-weight: 400\">Nordic Journal of Psychiatry,<\/span> <span style=\"font-weight: 400\">62: sup 47,<\/span> <span style=\"font-weight: 400\">25-29,<\/span> <span style=\"font-weight: 400\">DOI: <\/span><a href=\"https:\/\/doi.org\/10.1080\/08039480802315640\"><span style=\"font-weight: 400\">10.1080\/08039480802315640<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Emily R. Dunston, Emily S. Messina, Alan J. Coelho, Shelby N. Chriest, Martin P. Waldrip, Annika Vahk &amp; Katrina Taylor<\/span> <span style=\"font-weight: 400\">(2020)<\/span> <span style=\"font-weight: 400\">Physical activity is associated with grit and resilience in college students: Is intensity the key to success?,<\/span> <span style=\"font-weight: 400\">Journal of American College Health,<\/span> <span style=\"font-weight: 400\">DOI: <\/span><a href=\"https:\/\/doi.org\/10.1080\/07448481.2020.1740229\"><span style=\"font-weight: 400\">10.1080\/07448481.2020.1740229<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Zhanjia Zhang, Zhonghui He &amp; Weiyun Chen<\/span> <span style=\"font-weight: 400\">(2020)<\/span> <span style=\"font-weight: 400\">The relationship between physical activity intensity and subjective well-being in college students,<\/span> <span style=\"font-weight: 400\">Journal of American College Health,<\/span> <span style=\"font-weight: 400\">DOI: <\/span><a href=\"https:\/\/doi.org\/10.1080\/07448481.2020.1790575\"><span style=\"font-weight: 400\">10.1080\/07448481.2020.1790575<\/span><\/a><span style=\"font-weight: 400\">&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Meredith, G.R., Rakow, D.A., Eldermire, E.R., Madsen, C.G., Shelley, S.P., Sachs, N.A., (2020) Minimum time dose in nature to positively impact the mental&nbsp; health of college-aged students, and how to measure it: a scoping review. <\/span><i><span style=\"font-weight: 400\">Frontiers in Psychology. <\/span><\/i><a href=\"https:\/\/doi.org\/10.3389\/fpsyg.2019.02942\"><span style=\"font-weight: 400\">https:\/\/doi.org\/10.3389\/fpsyg.2019.02942<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jo Barton and Jules Pretty Environmental Science &amp; Technology 2010 <\/span><i><span style=\"font-weight: 400\">44<\/span><\/i><span style=\"font-weight: 400\"> (10), 3947-3955 DOI: 10.1021\/es903183r<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>URI endorses Exercise is Medicine (EIM), which is a global health initiative committed to the promotion of physical activity for optimal health. We acknowledge and believe that exercise is essential for the prevention and treatment of various medical conditions. One way that exercise enhances health and well-being is through its impact on stress. As we [&hellip;]<\/p>\n","protected":false},"author":3877,"featured_media":4760,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[37],"tags":[],"class_list":["post-4745","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spring-2021"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4745","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/users\/3877"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/comments?post=4745"}],"version-history":[{"count":5,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4745\/revisions"}],"predecessor-version":[{"id":4796,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/posts\/4745\/revisions\/4796"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/media\/4760"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/media?parent=4745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/categories?post=4745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/inside-rec\/wp-json\/wp\/v2\/tags?post=4745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}