Introduction to Physical Games & Activities for
Groups
Physical movement and exercise is a critical component for
health and well-being. Major dimensions of physical activity
include:
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aerobic/cardiovascular (endurance),
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anaerobic (speed/strength),
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flexibility,
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coordination,
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health & vitality
Some key statements about the reasons for, and benefits of
physical activity come from a position statement by the
International Society of Sport Psychology (1992) ("Physical Activity and
Psychological Benefits"),
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"During the 20th century, human beings have substantially reduced the
frequency and intensity of their lifelong physical activity. This
situation has significantly affected individuals and societies." (p. 179)
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"Studies have shown that the process of exercise brings about both short-
and long-term psychological enhancement and mental well-being.
Physical activity has been found to have a positive causal effect on
self-esteem changes in adults. Aerobic activity can reduce anxiety,
depression, tension, and stress, and it can increase vigor and promote
clear thinking." (p. 179)
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"From the clinical perspective, evidence suggests that exercise can
beneficially affect hypertension, osteoporosis, adult-onset diabetes, and
some psychiatric disorders." (p. 180)
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"It is estimated that as many as 25% of the population suffers from mild
to moderate depression, anxiety, and other emotional disorders. Some
cope with these disorders individually, without professional assistance.
Physical activity in the natural environment can be a promising aid for
such people, as physical inactivity may be associated with symptoms of
depression." (p. 180)
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"Studies on depressed patients have revealed that aerobic exercises are as
effective as different forms of psychotherapy and that the exercises have
had an antidepressant effect on patents with mild to moderate forms of
depression. North et al, applying the meta-analysis technique, found
that exercise activity is more beneficial than leisure activity for all
varieties of depressive disorders." (p. 180)
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"Enhanced involvement in physical activity can be beneficial to the
well-being of the elderly and can positive affect grade scores of students
in primary schools." (p. 180)
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"Individual psychological benefits of physical activity include: positive
changes in self perceptions and well-being, improvement in self-confidence
and awareness, positive changes in mood, relief of tension, relief of
feelings such as depression and anxiety, influence on premenstrual
tension, increased mental well-being, increased alertness and clear
thinking, increased energy and ability to cope with daily activity,
increased enjoyment of exercise and social contacts, and development of
positive coping strategies." (p. 180)
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"Rosenfeld et al report that a physical fitness program can moderate
feelings of emotional and physical burnout and increase feelings of
self-efficiency in the work environment. Moderate to high-intensity
aerobic exercise reduces state anxiety, muscle tension, and blood pressure
for 2 to 5 hours after the activity. For example, the meta-analysis
by Petruzzello et al supported the idea that aerobic forms of exercise are
associated with reduced anxiety." (p. 180)
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"On the other hand, low-intensity and short-duration exercise has failed
to reduce state anxiety. Also, Crews and Landers conclude that
aerobically fit subjects have a reduced psychosocial stress response, and
this is more marked after involvement in exercise on a long-term basis
compared to acute bouts of activity. A positive relationship has
been found between level of physical activity and mental health." (pp.
180-181)
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"The International Society for Sports Psychology (ISSP) recommends all
people to participate in free-choice vigorous physical activity on a
regular basis. It is recommended that they engage in more than one
activity, challenging both aerobic and anaerobic capacities.
Noncompetitive activities are preferred...The physical activities chosen
should be personally pleasing and satisfying, as enjoyment is related to
exercise adherence." (p. 181)
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"In order to benefit from physical activity, deVries has recommended
low-intensity exercise as reflected by 30% to 60% of the difference
between resting and maximal heart rate values. Although 20 to 30
minutes of exercise may be sufficient for stress reduction, 60 minutes may
result in even more psychological benefit. It seems that a duration
of 20 to 30 minutes at least 3 times per week of 60% to 90% of age
estimated HR max could result in desirable psychological benefits.
However, other recreation activities, such as ball games, aquatics, and
the like, can be psychologically advantageous as well." (p. 181)
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"In summary...
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Exercise can be associated with reduced state anxiety;
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Exercise can be associated with a decreased level of mild to moderate
depression;
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Long-term exercise is unusually associated with reductions in neuroticism
and depression;
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Exercise may be an adjunct to the professional treatment of severe
depression;
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Exercise can result in the reduction of various stress indices;
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Exercise can have beneficial emotional effects across all ages and for
both sexes." (p. 183)
The Body Affects the
Mind...And the Mind Affects the Body
Physical movement and exercise bring a host of physical
and psychological benefits, particularly when its aerobic and sustained
for 60+ minutes every day or two over a long period (e.g, several weeks or
months) (International Society for Sport Psychology, 1992). Small
but unusual acts of physical movement also hold promise for bringing
specific benefits. For example, exercise promotes learning by bringing more
blood and oxygen to the brain. And just as physical movement and exercise
have clear impacts on the
mind, so too the mind can have surprising effects on the
body. For example Hendricks and Fadiman (1976, pp. 108-109) describe
one of Feldenkrais' (1972) ingenious exercises which demonstrate that:
by practicing
unusual movements we send new messages to the nervous system that allow
the nervous system to send new messages to the body to release some of the
built-in restrictions and allow the body more freedom and mobility.
Along with the new body freedom many subjects report a feeling of
psychological loosening.
Here is an example of a Feldenkrais exercise (enormously condensed).
Stand with your right arm extended straight out in front of you at
shoulder level. Look at your hand and turn your arm, head, and eyes
together to the right as far as they will go without strain. Note a
point on the wall corresponding to that distance. Now come to the
front position. Let your arm down. Relax. Put it up again to
the front position. Move your arm to the right as before but
simultaneously move your head to the left. Move both head and arm as
far as you can go without strain. Do this five times, returning the
center position between trials. Be aware of the feeling in your
neck, shoulders, and waist during these five movements. Put your arm
down and relax. Now once again try the original motion of looking at
your hand and moving your arm, head, and eyes to rhe right as far
as they can go without strain. Compare it with the original point on
the wall Come back to center position. Put your down and
relax. Again put your arm in the front position. Now move your
arm to the right and your and hip (pelvis) to the left, all as far as they
can go without strain. Do this five times, returning to the center
position between trials. Again be very ware of all your movement.
Put your arm down and relax. Again try the original movement, moving to
the
right as far as you can go without strain. Compare this with the
original points. It is probably that your arm how turns noticeably
farther to the right than it did originally.
Now hold your left arm straight out to front, look at your hand and turn
your head, trunk, and arm to the left as far as you can without strain and
note the point on the wall. Come back to the front. Put your
arm down. Relax. Put it up again in the front position.
Now only in imagination repeat the movement made for right arm, three times
each; that is, imagine your arm going left, and head going right, three
times. Then imagine your arm going left and your head and hips going
right three times. While you do this concentrate on the muscle
feelings. After the imagined movement open your eyes, and your arm down
and relax. Now put your left out in front as before, looking at your
hand, and move arm, trunk , and head to the left and note the
different in the points on the wall. There will probably be about as
large an increment as with the right side, although it was all done
without movement.
Recent work on the Involuntary Nervous System proves an explanation for
this ideational part of this exercise and for the body/mind view generally.
Miller (1969) says:
Cellular electric current can be made to occur in protoplasm by the very
act of
thinking. Thought alone can therefore, in and of itself, be the
stimulus to induce an electric current to flow down any nerve to the
affected tissue - demonstrating that thought is a source of energy...The
Involuntary Nervous System is not necessarily involuntary...it is more under
conscious control than previously believed. (Italics in original.)
References
Feldenkrais, M., (1972). Awareness through movement. New York:
Harper & Row.
Hendricks, G, & Fadiman, J. (Eds). (1976). Transpersonal education: A
curriculum for feeling and being. New York: Prentice-Hall.
International Society of Sport Psychology (1992). Physical activity and
psychological benefits: International Society of Sport Psychology Position
Statement. The Physician and Sportsmedicine, 20(10), 179-184.
Miller, H. B. (1969). Emotions and malignancy
(hypnosis-psychiatry and organic tissue changes). Paper presented at
American Society of Clinical Hypnosis Convention, San Francisco.
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