328 • Part IV: MINDFUL SELF-CarE FOr StUDENtS aND tEaCHErS
Exercise
A review of the literature indicates that the association between exercise and well-being has
been well-documented (Cook-Cottone, 2015; Norcross & Guy, 2007). Exercise reduces stress
by releasing endorphins into the blood stream, decreasing muscle tension, increasing alpha
wave activity, improving strength and flexibility, lessening fatigue, increasing resting metab-
olism, ridding your body of toxins, improving blood flow to the brain, and reducing risk for
those with stress-related medical conditions (Cook-Cottone, 2015; Davis et al., 2008). Further,
you learn lessons on your mat, in your running shoes, and at the gym that you can apply to
your life (e.g., persistence pays off, my breath is powerful, I can handle this; Cook-Cottone,
2015; Davis et al., 2008). The beneficial effects of regular exercise include improvements on
measures of cognition and psychological well-being in healthy individuals (Cook-Cottone,
2015; Hopkins, Davis, VanTieghem, Whalen, & Bucci, 2012). The items following address
planning, duration, frequency, and quality of exercise, as well as the amount of sedentary
activity present. Assessment can aid in the development of specific physical activity goals.
taBLE 14.3 Self-Care Exercise Items
Ask yourself, “This past week how many days did I do the following?” You can give yourself
the following scores: 0 = never (0 days), 1 = rarely (1 day), 2 = sometimes (2–3 days), 3 = often
(4–5 days), and 4 = regularly (6–7 days). For the items that state “reverse score” score as:
4 = never (0 days), 3 = rarely (1 day), 2 = sometimes (2–3 days), 1 = often (4–5 days), and
0 = regularly (6–7 days). Your score for this section can range from 0 to 28.- I exercised at least 30 to 60 minutes.
- I took part in sports, dance, or other scheduled physical activities (e.g., sports teams, dance
classes). - I did sedentary activities instead of exercising (e.g., watched TV, worked on the computer)
(reverse score). - I sat for periods of longer than 60 minutes at a time (reverse score).
- I did fun physical activities (e.g., danced, played active games, jumped in leaves).
- I exercised in excess (e.g., when I was tired, sleep deprived, or risking stress/injury)
(reverse score). - I planned/scheduled my exercise for the day.
taBLE 14.2 Self-Care Nutrition/Hydration Items
Ask yourself, “This past week how many days did I do the following?” You can give yourself
the following scores: 0 = never (0 days), 1 = rarely (1 day), 2 = sometimes (2–3 days), 3 = often
(4–5 days), and 4 = regularly (6–7 days). For the items that state “reverse score” score as:
4 = never (0 days), 3 = rarely (1 day), 2 = sometimes (2–3 days), 1 = often (4–5 days), and
0 = regularly (6–7 days). Your score for this section can range from 0 to 28.- I drank at least six to eight cups of water.
- Even though my stomach felt full enough, I kept eating (reverse score).
- I adjusted my water intake when I needed to (e.g., for exercise, hot weather).
- I skipped a meal (reverse score).
- I ate breakfast, lunch, dinner, and, when needed, snacks.
- I ate a variety of nutritious foods (e.g., vegetables, protein, fruits, and grains).
- I planned my meals and snacks.