The Benefits of Exercise – Improved Self-Esteem
In a world full of almost constant advertising and social media taking shots at our self-esteem, what can we do to improve how we feel about ourselves?
What is self-esteem?
Self-esteem is our opinion of ourselves.[i]
People with high self-esteem value their achievements and like themselves.
Those with persist low self-esteem often:
Ignore or downplay their strengths,
Are extremely critical of themselves,
Don’t believe compliments from others,
Have negative self-talk,
Assume their achievements are due to luck, and
Blame themselves for bad events.[ii]
This can lead to
Relationship problems,
Fear of trying,
Fear of judgement,
Lack of self-care or
Self-harm.[iii]
If you are worried about your mental health please contact emergency services in an emergency (000 in Australia), your medical professional or contact a crisis support line (Lifeline in Australia 13 11 14).
The Benefits of Exercise on Self-Esteem
Research has found that exercise significantly improves self-esteem.[iv][v][vi]
While the evidence regarding children and adolescents is fairly conclusion, some studies that have looked into adults struggled to find a relationship between exercise and self-esteem.[vii][viii] One the reasons for this was the huge variety of different types of exercise that have been looked at which might act to ‘dilute’ the data. Some types of exercise may improve self-esteem while others may not.
How does it work?
As with many of these things, there is a complex interrelation that occurs between exercise and self-esteem.
Research has found that physical activity directly influences self-esteem. It has also been found the indirectly influence self-esteem.[ix]
Perceived Physical Fitness
Perceived physical fitness is assessed using a questionnaire that asks people to reflect on their aerobic endurance, muscular strength, flexibility and body composition.
Physical activity has been found to be associated with an increase in perceived physical fitness which in turn is associated with increased self-esteem.[x]
The next two are specifically looking at how exercises helps the self-esteem of kids.
Skill Building
It has also been proposed that physical activity helps kids to improve their balance and coordination which decrease the chances of being embarrassed.[xiv]
Resilience
Exercise provides kids the chance to fall down and to then pick themselves up again. This helps them to learn disappointment and resilience which can transfer to other areas of life.[xv]
Conclusion
Self-esteem is our opinion of ourselves and people with high self-esteem value their achievements and like themselves. Research has found a relationship between exercise and improved self-esteem. The evidence in children is especially compelling. It is thought that exercise directly improves self-esteem but also helps to improve body image, perceived physical fitness, skill-building and resilience which all contribute to improved self-esteem.
[i] https://www.betterhealth.vic.gov.au/health/healthyliving/self-esteem
[ii] https://www.betterhealth.vic.gov.au/health/healthyliving/self-esteem
[iii] https://www.betterhealth.vic.gov.au/health/healthyliving/self-esteem
[iv] Zade, T. T., Mahmoodi, M., & Hashemi, L. STUDY OF THE EFFECTIVENESS OF EXERCISE ON THE SELF-ESTEEM, HAPPINESS AND QUALITY OF LIFE OF YOUNG.
[v] McAuley, E., Blissmer, B., Katula, J., Duncan, T. E., & Mihalko, S. L. (2000). Physical activity, self-esteem, and self-efficacy relationships in older adults: A randomized controlled trial. Annals of Behavioral Medicine, 22(2), 131.
[vi] Zamani Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016). Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatric disease and treatment, 12, 2617–2625. https://doi.org/10.2147/NDT.S116811
[vii] Rivers, C., & Dilger, J. (2015). The Effects of Exercise on Self-Esteem, General Happiness, and Body Image.
[viii] Elavsky S. (2010). Longitudinal examination of the exercise and self-esteem model in middle-aged women. Journal of sport & exercise psychology, 32(6), 862–880. https://doi.org/10.1123/jsep.32.6.862
[ix] Zamani Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016).
[x] Zamani Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016).
[xi] https://www.medicalnewstoday.com/articles/317958#Post-exercise-positive-effects-can-be-immediate-and-long-lasting
[xii] https://www.medicalnewstoday.com/articles/317958#Post-exercise-positive-effects-can-be-immediate-and-long-lasting
[xiii] Zamani Sani, S. H., Fathirezaie, Z., Brand, S., Pühse, U., Holsboer-Trachsler, E., Gerber, M., & Talepasand, S. (2016).
[xiv] https://www.acefitness.org/education-and-resources/professional/certified/may-2019/7277/how-to-help-kids-gain-confidence-through-physical-activity/
[xv] https://www.acefitness.org/education-and-resources/professional/certified/may-2019/7277/how-to-help-kids-gain-confidence-through-physical-activity/