Agora: Red Deer Polytechnic Undergraduate Journal
Volume 15:1 2024 Agora Conference Proceedings

Self-Directed Wellness Practice: Aerobic Exercise
Jude Danyau
Introduction
Stress has become a common part of the modern day, impacting individuals with different
backgrounds and experiences. As the demands of daily life increase, life stressors begin to
accumulate. Finding effective strategies to reduce the impact of stress and improve well-being is
important. This proposal outlines the importance of understanding the positive impact of aerobic
exercise on reducing life stressors and improving overall well-being.
Research has suggested that aerobic exercise is a promising avenue for the reduction of
stress and improving well-being. Studies have indicated that even short bouts of aerobic exercise
have a significant calming effect which can last for hours (Bernstein & McNally, 2017). This is
important in helping establish the idea that this wellness practice can be achievable for a wide
variety of individuals. Studies in both humans and animals show that aerobic exercise induces
physiological and neurological changes that can explain stress reduction (Jackson, 2013).
Engaging in regular aerobic activity can enhance emotional well-being and resilience, according
to literature. Longitudinal studies have helped demonstrate that individuals who exercise
regularly experience lower levels of depression, emphasizing the mental benefits of aerobic
exercise (Chen & Nakagawa, 2023).
This proposal aims to introduce the idea of aerobic exercise as a well-being practice.
Analyzing evidence from scientific, peer-reviewed articles, this investigation works to establish
the credibility and effectiveness of aerobic exercise in reducing the impact of life stressors and
improving overall well-being. This proposal aims to provide a comprehensive understanding of
the physiological and psychological foundations that make aerobic exercise an effective selfdirected approach to managing stress and improving well-being. This proposal will analyze
scientific literature supporting the positive effects of aerobic exercise, discuss physiological and
neurological changes induced by exercise, and examine the mental benefits that make aerobic
exercise a valuable self-directed strategy for stress management.

Rational Based on Scientific Literature
Aerobic Exercise Impact on Life-stressors
Aerobic exercise has been proven to decrease the effects of life stressors. Studies have
indicated that people have reported feeling calmer after just 20-to-30 minutes of aerobic exercise,
and this calmness has been reported to last several hours after the initial exercise (Jackson,
2013). This implies that not only is aerobic exercise a good wellness practice for offsetting life
stressors, but it also can be completed quickly, with only short bouts of exercise needed to feel
the calming effects.
To continue, regularly participating in aerobic activity shows resilience against prolonged
and excessive emotional reactions to life stressors (Bernstein & McNally, 2017). Being able to
incorporate aerobic exercise into one’s life as a wellness practice will build resistance against the
negative effects of life stressors and will help one become more mindful. Results from studies
have shown that negativity which may be lingering from a stressor can become diminished with
a session of aerobic activity (Bernstein & McNally, 2017). This indicates that exercise can be
used as a healthy way of coping with life stressors.
These studies imply that not only is the incorporation of exercise as a wellness practice a
good way to buffer the impacts of life stressors, but it also promotes mindfulness. Engaging in
aerobic exercise serves as a constructive, healthy coping mechanism. This wellness practice has
been proven to effectively diminish lingering negativity and promote overall emotional, mental,
and physical well-being.
The Bodies Adaptations to Aerobic Exercise
Stress is a common occurrence, and studies have shown that individuals who experience
acute episodic or chronic episodes of stress are more likely to develop stress-related health
problems (Jackson, 2013). Incorporating aerobic exercise into the lifestyle may help with
decreasing the chances of developing health problems related to stress. Not only does aerobic
exercise help decrease life stressors, but it has also been proven that there is a positive
association between this form of exercise and improved cognitive functioning and reduced
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cognitive impairment (Chen & Nakagawa, 2023). This is crucial as it implies that not only is
aerobic exercise beneficial for decreasing life stressors and improving well-being, but it also has
cognitive benefits.
Even single episodes of physical activity have been shown to improve cognitive
functions and enhance memory (Chen & Nakagawa, 2023). It has been reported that during
physical activity, the body makes several adaptations to enhance physical activity, benefit the
brain and contribute to enhanced exercise performance. Results show that physical fitness is
associated with the working memory and task-switching ability. Individuals who incorporated
aerobic exercise into their lives were more accurate and adept at shifting and updating working
memory, even when stressful stimuli were at play (Bernstein & McNally, 2017).
The evidence supporting the cognitive benefits of even a single episode of aerobic
activity underscores the impact of exercise on cognitive functions and memory. These findings
suggest that aerobic exercise not only contributes to long-term cognitive enhancements but also
provides immediate benefits when faced with stress. Understanding how the brain and body
adapt to aerobic exercise is crucial as it can motivate individuals to engage in even short bouts of
exercise as a practical and readily accessible strategy for optimizing cognitive performance,
overall well-being, and reducing stress.
Accessibility of Aerobic Exercise
Aerobic exercise is defined as a physical activity which increases one's heart rate and
how much oxygen is used to produce energy. In saying this, this form of exercise can be accessed
in many ways and by many different people. For example, parking your car far away in the work
parking lot and briskly walking into work, or even opting to take the stairs instead of an escalator
or elevator would help increase one's heart rate. The gym isn’t the only way to increase heart
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rate, and making simple choices such as these has been proven to be beneficial when it comes to
decreasing life stressors and improving mindset (Jackson, 2013). As proven in multiple articles,
it is evident that short bouts of physical activity, even after one time are proven to help decrease
the feelings associated with stress. It is important when starting aerobic exercise to set realistic
goals, starting with small steps, and gradually increasing the intensity and duration of the
exercise. This creates a positive mindset towards aerobic exercise and reduces the likelihood of
burnout.
Encouraging individuals to find enjoyable and sustainable forms of aerobic exercise that
can accommodate their busy schedules reinforces the idea that every movement counts towards
overall health. This is crucial in helping individuals understand the benefits of aerobic exercise.
Fostering a positive attitude towards aerobic exercise can enhance overall well-being and help
reduce life stressors.

Discussion
In summary, this proposal highlights the significance of aerobic exercise as a practical
and accessible strategy for reducing life stressors and improving well-being. Scientific literature
consistently supports the positive impact of even short bouts of aerobic activity. The
physiological and psychological changes induced by aerobic exercise contribute not only to
immediate calming effects but also to long-term emotional resilience. Additionally, the cognitive
benefits identified further enhance its value in promoting well-being. The accessibility of aerobic
exercise, achievable through simple lifestyle choices, underscores its practicality as a selfdirected approach to managing stress. In a world where stress is pervasive, these findings
emphasize the importance of integrating aerobic exercise into daily life for improved mental and
physical health.
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When considering the effectiveness of this wellness practice it is crucial to have a way to
measure its effectiveness in the future. Using a comprehensive approach for measurement is
ideal as it considers both qualitative and quantitative measures. Quantitatively, health
assessments including cardiovascular markers and fitness data would help offer insight into the
effectiveness of aerobic exercise. Combining this with qualitative measures such as interviews
and focus groups would help provide a valuable approach to measuring the effectiveness of
aerobic exercise. Using longitudinal studies will also help in providing a thorough understanding
of effectiveness on health and stressors. These practices aim to measure the effectiveness of
aerobic exercise on stress reduction, mental health, and overall well-being.

References
Bernstein, E. E., & McNally, R. J. (2017). Acute aerobic exercise hastens emotional recovery
from a subsequent stressor. Health Psychology 6), 560–567. https://doiorg.rdpolytech.idm.oclc.org/10.1037/hea0000482
Chen, C., & Nakagawa, S. (2023). Physical activity for cognitive health promotion: An overview
of the underlying neurobiological mechanisms. Aging Research Reviews, 86. https://doiorg.rdpolytech.idm.oclc.org/10.1016/j.arr.2023.101868
Jackson, E. M. (2013). Stress relief. ACSM’S Health & Fitness Journal, 17(3), 14–19.
https://doi.org/10.1249/fit.0b013e31828cb1c9

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