Productive Behaviors

 

Exercise 

Everybody knows that exercise has tremendous benefits for the body. In fact, the FDA recommends only 75 hours a week to maintain good health. However, most don't know that studies have additionally shown a strong correlation between exercise and mood alteration. When compared with ten other mood-regulating behavioral techniques, Thayer and colleagues concluded in 2004 that exercise was the most effective in regulating mood.

​

Berger et al. (2008) made the following recommendations when designing a program to enhance mood:

​

Practice Requirements

• Moderate intensity

• At least 20-30 minutes

• At least 3 times per week

• ​

Mode Requirements

• Rhythmic abdominal breathing

• Absence of Interpersonal Competition

• Closed, predictable, rhythmic, and repetitive movement

​

Here is a Word document containing a weekly routine that meets these requirements and can be performed literally anywhere!  Choose one of the three workouts to do each of your three workout days:

​​

​

​

​

​

 Yoga 

In three separate studies (Venkatesh et al., 1994; Cramer et al., 2013; Gill & Kumar, 2014) personality correlations amongst yoga practitioners were studied. Venkatesh et al. found that practitioners scored lower on neuroticism questionnaires, compared to non-practitioners. Cramer et al., a study of German medical patients, Yoga practitioners – regardless of actual health – reported feeling better about various medical conditions compared with their non-practicing counterparts. That’s a pretty good case for yoga as a stress reliever! Gill & Kumar as well found in 2014 that yoga practice amongst college students was associated with a higher “internal locus of control” compared with not practitioners. Simply stated, yoga practitioners subjectively feel less stressed.

​

Ross et al., 2012 found that both frequency of practice and term of practice in years were both predictors of mindfulness. While Yoga has not been shown to offer higher levels of mindfulness than any particular lifestyle, it has been shown to increase individual mindfulness over time.

The research on Yoga as a stress-coping mechanism is limited. Survey data across India found that yoga practitioners reported fewer stressful life events (Venkatesh et al., 1994). The strongest support for yoga as a coping mechanism comes from a convenience sample examining coping styles, with yoga practice as one of those styles. Yoga practice showed a negative correlation with dysfunctional coping. That is, more yoga practice is correlated with less destructive behavior.

​

Yoga as a practice is plagued with limited research, low interest, and some cultural stigma. However, the evidence that does exist suggests Yoga may be a powerful coping mechanism. To that end, you can click here to see our video demonstrating a short, full-body stretching sequence called “Sun’s Salutation. “ Namaste!

​

​

 

​

​

​