<table border="0" width="600" cellspacing="0" cellpadding="0"> <tr> <td colspan="2"><img height="117" border="0" width="600" alt="" src="/id0904f67a8014562b" /></td> </tr> <tr> <td width="500"></td> <td width="100"></td> </tr> <tr> <td valign="top"> <h2 class="style1">The Secret to Success</h2> <p class="style2">Mark Applegate<br />Fitness Graduate Assistant<br />SIUE Campus Recreation</p> <p>If you are thinking about good advice to give your student that will ensure a successful second semester, I have the answer for you. I call it the secret to a successful college career.</p> <p>The secret is exercise.</p> <p>Yes, it’s that simple. Someone once said that if exercise were a pill, it would be the most powerful medication known to man. You might ask how exercise plays a role in academic achievement. It is true that exercise will not put the correct answers on a test; however, the peace of mind that can be achieved through a regular exercise program will indirectly affect certain factors (study habits, organizational skills, sleep patterns, diet) that can benefit academic performance.</p> <p>So if exercise is so good, why is it that during an average week, students sit four times longer than they exercise? Too many times a person suffering from high levels of stress believes he or she has run into an exercise roadblock and doesn’t have time to exercise. The fact is that a single bout of exercise could eliminate that stress. The American College of Sports Medicine states that in sedentary persons, improved health, fitness, and well-being can be obtained from moderate activity. Only 30 minutes of physical activity on most days of the week is needed to reap these benefits. That’s 3½ hours out of 168 per week.</p> <p>Regardless of the numbers, your student may need help in adopting and adhering to an exercise program. You might be the only person to motivate your student to develop an exercise-enhanced lifestyle. As college students tend to reisist parental “orders,” the most effective means of motivating your student may be Modeling, Invitation, and Suggestion.</p> <ol> <li><strong>Modeling:</strong> You will always be a role model to your student. Your actions will set the foundation for his or her behaviors. If you strive to pursue an active lifestyle, he or she will too.<br /> </li> <li><strong>Invitation:</strong> Invite your student to join you in your current exercise program or set up telephone calls to discuss exercise progress. This is a great way to add to quality family time and generate better communication between you and your student.<br /> </li> <li><strong>Suggestion:</strong> The power of suggestion can be very effective. When using suggestion, you are not telling your student what to do, but instead are throwing out informed ideas. Although it may take a while, your student probably will end up making the decision you wanted, but in his or her own time and terms.</li> </ol> <p>So, if your student calls and says, “I’m flipping out, what should I do?” just say, “Would you like to discuss it with me during my walk? It always helps to clear my head.” Or discuss this article with your student to show how exercise can help. Listed below are a few examples of how exercise can aid your student.</p> <ol> <li><strong>Detoxification of Stress-Related Compounds:</strong> Stress is probably the number one issue that plagues college students. During the stress response, close to 1,500 biochemical reactions occur in the body. Unfortunately, the byproducts of this response that continue to circulate in the body can create physical illness. Regular exercise is useful in removing these byproducts and allowing the body to return to normal faster.<br /> </li> <li><strong>Outlet for Anger:</strong> Expression or repression of anger can play a role in disease progression. Exercise is a healthy way to curb these emotions. The physical release of energy appears to dissipate feelings of anger in a healthful way.<br /> </li> <li><strong>Meditation:</strong> Exercises with consistent repetitive movements such as jogging or swimming can alter one’s state of consciousness similar to that achieved through meditation practices. Breathing and movement act as a mantra and may in part be responsible for the feelings of calmness and tranquility that some people get following exercise.<br /> </li> <li><strong>Enhanced Feelings of Self Esteem and Self Efficacy:</strong> High levels of self esteem and self efficacy have been correlated with an increased ability to cope with high levels of stress. Exercise can cultivate self-esteem and self-efficacy.<br /> </li> <li><strong>Periodic Solitude and Introspection:</strong> For some people, exercise is a solitary escape from the daily toils and pressures of a stressful society. Other people use this time to self reflect on issues of importance, or to stimulate creative problem solving.<br /> </li> <li><strong>Opportunities for Social Support:</strong> Recreational activities (softball, basketball, a running race, etc.) encourage a sense of fun and play with others who have similar interests and can provide opportunities to discuss life situations. The sharing that ensues can assure a person that he or she is not alone and that help is available.<br /> </li> <li><strong>Endorphin Theories:</strong> Catecholamine, such as ß endorphins, has been proven to increase during physical activity. Chemically similar to opiate compounds, this morphine-like substance has been shown to provide a pain relieving effect and promote a sense of euphoria. The positive mood states associated with frequent exercise are so significant that some people have suggested that exercise is a more effective treatment for clinical depression than either psychotherapy or anti-depressant drugs.<br /> </li> <li><strong>Decreased Boredom:</strong> Too little stress in a persons life can be just as upsetting as too much stress. It is natural for people to seek stimulation and excitement. For some, the opportunity for physical challenges is the most interesting part of life.<br /> </li> <li><strong>Ability to Fight Disease:</strong> A person who is physically fit has internal body systems functioning at an optimal level. If this person becomes ill, injured, or even pregnant, he or she will demonstrate more stamina and a greater resiliency against disease and illness. There is also a greater likelihood that persons who are more fit will recover more quickly.</li> </ol> </td> <td></td> </tr> <tr> <td height="40"></td> <td></td> </tr> <tr> <td valign="top"> <p><a href="http://www.siue.edu/prospectivestudents/parents_newsletter_index.shtml">Click here</a> to view back issues of the Parent Connection newsletter.</p> <p>Published by:<br /> SIUE Office of Student Affairs<br /> 2306 Rendleman Hall<br /> SIUE<br /> Edwardsville, IL 62026</p> <h4></h4> <p></p> </td> <td></td> </tr></table>