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Page 1: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Thriving in turbulent times- can physical activity help us

cope?Nanette MutrieProfessor of Exercise and Sport Psychology, University of Strathclyde, Glasgow

Director of the Scottish Physical Activity Research Collaboration (www.sparcoll.org.uk)

Page 2: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

World Health Organisation 2004Global Strategy for Diet and Physical Activity

Appropriate regular physical activity is a major component in preventing the growing global burden of chronic disease.

At least 60% of the global population fails to achieve the minimum recommendation of 30 minutes moderate intensity physical activity daily (60 minutes for children).

The risk of getting most major diseases increases by around 2 times in people who do not follow minimum physical activity recommendations.

Page 3: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

What can be done- WHO 2004

Increasing physical activity is a societal, not just an individual problem, and demands a population-based, multi-sectoral, multi-disciplinary, and culturally relevant approach.

Opportunities for people to be physically active exist in the four major domains of their day:

At work (whether or not the work involves manual labour).

For transport (walking or cycling to work, to shop etc).

During domestic duties (housework, gathering fuel etc).

In leisure time (sports and recreational activities).

In Scotland we have a physical activity policy ‘let’s make Scotland more active’

– By 2022 50% of adults will meet minimum recommendations

Page 4: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Technological advances and changing lifestyles

Fewer active jobs Greater reliance on motorised transport Energy-saving devices in the home, at

work and shopping environment Attractive and cheap home screen

entertainment

Page 5: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

lifestyle activity has been engineered out of our lives…

Page 6: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

What do we mean by regular physical activity? – Adults (from ‘let’s make Scotland more active’)

For general health benefit, adults should achieve a total of at least 30 minutes a day of at least moderate intensity physical activity on 5 or more days of the week.

The recommended levels of activity can be achieved either by doing all the daily activity in one session, or through several shorter bouts of activity of 10 minutes or more. The activity can be lifestyle activity or structured exercise or sport or a combination of these.

Page 7: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Physical Activity and Good Mental Health

The feel good effect– People report that being active makes

them ‘feel good’– People who are regularly active ‘feel

worse’ when they are not active– Large scale surveys and experimental

studies show that activity is positively linked to psychological well being

Self esteem is higher among active children than non active children

Cognitive function improves for older adults who begin to exercise

People who remain regularly active have less risk of age related cognitive decline

Biddle, S. J. H., & Mutrie, N. (2008). Psychology of physical activity: determinants, well-being, and interventions (2nd edition ed.). London: Routledge.

Page 8: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Turbulent times are stressful times

somatic: headaches, muscle tension, back pain, dry mouth, heart racing, going ‘red’, exhaustion...…...

cognitive: worrying, doubting, fearing, poor concentration, panicking.......................

behavioural: poor sleep, eating badly, drinking too much, stop exercising, irritable, poor time-keeping ................……...

Page 9: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Physical activity (PA) could be a ‘stress buster’

moderate PA can reduce stress indices – BP, HR, RR, Adrenaline, stress hormones

active people recover from stressful events more quickly than less active people - homeostasis

PA can provide a positive distraction from work and other stresses

PA is associated with good mental health and positive mood states

PA can make you feel better about yourself PA can help some people sleep better

Page 10: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Walking for Well-being in the West

Some evidence

Page 11: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Purpose of WWW

• A recent review we published in the British Medical Journal examined the different ways in which walking can be promoted

• Lack of long term

findingsOgilvie, D., Foster, C. E., Rothnie, H., Cavill, N.,

Hamilton, V., Fitzsimons, C. F., & Mutrie, N., on behalf of Scottish Physical Activity Research Collaboration,. (2007). Interventions to promote walking: systematic review. BMJ, 334, 1204-1207.

• One way was pedometers

Page 12: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

12-week Results step-counts

0

2000

4000

6000

8000

10000

Baseline Week 12Time-point

Mean daily step-counts

Intervention Control

Ste

ps/d

ay

Intervention groupSignificant increase of 3,175 steps/day

Page 13: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

12-week Results health related outcomes

25

27

29

31

33

35

Baseline Week 12Time-point

Mean positive affect scores

Intervention Control

Mea

n sc

ore

Page 14: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

90

80

70

60

50

40

30

20

10

100

Worstimaginablehealth state

0

Best imaginablehealth state

Average health score over 12 months

66

68

70

72

74

76

78

0 4 8 12 16 20 24 28 32 36 40 44 48 52

Time

All people

Well-beingover 12 months

Sc

ore

(o

ut

of

100

)

Page 15: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Preventing Poor Mental Health and Providing a Therapeutic Role in

Chronic Disease States

Several epidemiological studies show a protective effect for PA on depression

Physical activity has been shown to improve quality of life for those coping with:– Mental health problems – Type ii diabetes – Cardiac Rehab – Pregnancy – Alcohol abuse – Breast cancer

Mutrie & Faulkner, 2004 in Linley and Joseph (Eds) Positive psychology in practice. Wiley:NJ

Page 16: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,
Page 17: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Quotes from focus groups:Emslie, C., Whyte, F., Campbell, A., Mutrie, N., Lee, L., Ritchie, D., Kearney, N. (2007). “I wouldn’t have been interested in just sitting round a table talking about cancer”; exploring the experiences of women with breast cancer in a group exercise trial Health Education Research, 2007 available on line.

Perceived benefits of the exercise intervention

You felt better after it.. lifted. I just felt generally that my health had improved in that hour. Aye, I think I was on a high possibly! (Respondent 3, group 3, intervention arm)

I might have had to crawl down (to the class) but when I came out after it was over I felt totally different. I had so much more energy. (Respondent 1, group 6, intervention arm)

Page 18: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

How can this happen?The somatopsychic rationale

Psychosomatic rationales suggest that the mind can influence the body

Somatopsychic suggests the other way round- the body influences how we think and feel

So there may be a somatopsychic rationale for psychological benefit from being physically active

Mens sana in corpore sano William James (1899) ‘our muscular

vigor will…always be needed to furnish the background of sanity,and cheerfulness to life, to give moral elasticity to our dispositions, to round off the wiry edge of our fretfulness, and make us good-humoured

Neuroscience: being physically active increases neurotransmission, releases mood enhancing substances (endorphins, serotonin), changes the pattern of brain activity

Page 19: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Technological advances and changing lifestyles

Fewer active jobs Greater reliance on motorised transport Energy-saving devices in the home, at

work and shopping environment Attractive and cheap home screen

entertainment

Page 20: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Eight million years 20 years!

Page 21: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Social psychology

Food production

Food consumption

Physiology

Physical activity environment

Individual physical activity

Individual psychology

Page 22: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

What can we do?

Do some more walking every day

Find activities that are fun to do

Page 23: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

• Week 1 and 2:

– an additional 1,500 steps at least 3 days/week• Week 3 and 4:

– increase to 5 days/week• Week 5 and 6:

– an additional 3,000 steps on at least 3 days/week• Week 7:

– increase to 5 days/week• Week 8-12:

– maintain week 7

Walking Goals

Page 24: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

“One of my greatest achievements was completing the Walk Leader training last year” John, Walkaboutabit, Islay

“Its not only the physical health reasons that make walking so good for everyone but also the benefits to your inner self by sharing our beautiful countryside with other like-minded people” Danny, Renfrewshire walks, Renfrewshire

“Walking keeps you young and allows you to do other things. It’s pure, dead, brilliant” Chris, Next Steps, Blairgowrie

Paths to Health train walk leaders

Page 25: Thriving in turbulent times- can physical activity help us cope? Nanette Mutrie Professor of Exercise and Sport Psychology, University of Strathclyde,

Conclusions And Discussion

Physical activity can help some of the pressing issues of these ‘turbulent times’

– Stress management – Improving physical and mental

health– Obesity prevention

You can start by – increasing the amount of walking

you do – find some fun in your activity

sessions!

Over to Sharon McNeish [[email protected]]


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