How does exercise affect your self esteem

1. 8/8/2018 How Does Exercise Affect Your Self-Esteem? | LIVESTRONG.COM
https://www.livestrong.com/article/438937-how-does-exercise-affect-your-self-esteem/ 1/4
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It's probably safe to surmise that sitting in front of a screen all day at work and in front of the
TV all night isn't doing much for your physical health or self-image. A sedentary lifestyle, the
default for many office workers, students and retired people, does little to raise your fitness
level, your energy, your self-confidence or your general sense of well-being. But looking good,
feeling strong and having a positive attitude, the attributes of self-esteem, are all benefits of a
regular exercise regime.
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2. 8/8/2018 How Does Exercise Affect Your Self-Esteem? | LIVESTRONG.COM
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Regular exercise makes your heart and bones stronger, lowers your risk for chronic disease
right along with your blood pressure, keeps your weight under control and reduces feelings of
anxiety and depression. While you're boosting your energy levels, oxygen capacity, muscle
tone and general fitness, a side benefit is an increase in self-esteem. Just the success of
creating an exercise plan and sticking to it allows you to enjoy a sense of achievement.
Getting a move on is good for your body and mind. The Cleveland Clinic suggests exercising
for 20 to 30 minutes every day, picking an activity you enjoy so you'll stick with it, varying
what you do to ward off boredom, and mixing classes, sports and exercise with friends, and
individual workouts to keep things interesting, keep pounds off and keep your confidence
high.
Society is obsessed with body image and, for many people, how they look has a direct bearing
on self-esteem. Idea Health & Fitness Association notes that your personal body image --
toned, balanced weight, pleasing proportions, posture, vitality and other factors -- is as
important as your strength, competence at sports and other measures of physical fitness.
Regular exercise, with an emphasis on aerobic exercise, can have a positive effect on self-
esteem -- especially for those who suffer from low self-esteem -- as fitness and appearance
improve. There is no proven formula for how much or how often to exercise to affect self-
esteem so Idea Fit recommends following the American College of Sports Medicine
guidelines: 20 to 60 minutes of dynamic activity that challenges major muscle groups, 3 to 5
days a week; 8 to 10 resistance exercises for strength-building practiced 2 to 3 times a week;
and a stretch session for flexibility at least twice a week but, ideally daily.
Thirty minutes of moderate aerobic exercise is enough to release the beta-endorphins that
increase feelings of well-being, and to lower levels of cortisol, the hormone associated with
stress and anxiety. In studies evaluated by scientists at Nova Southeastern University and
published in "The Internet Journal of Allied Health Sciences and Practices," researchers
concluded that low- to moderate-intensity aerobic exercise produced positive results in mood
improvement and psychological functioning. High-intensity exercise did not decrease stress
and anxiety and, in the context of challenge and competition, appeared to increase anxiety in
some cases. The psychological benefits of physical activity lasted longer after moderate
exercise than after high-intensity exercise. However, research into the mood effects of high
intensity exercise is less prevalent than other research. For an experienced exerciser in a non-
competitive situation, one can leave open the possibility that mastering intervals of high
intensity exercise can add to the sense of accomplishment.
Yoga, meditation, tai chi and qigong decrease tension, anxiety, depression and anger and
improve psychological functioning. A yoga practice, according to "Yoga Journal," lowers levels
of cortisol and adrenaline, and helps to regulate blood sugar, blood pressure, insulin
resistance and the "food seeking behavior" inspired by stress that leads to weight gain and
added abdominal fat. Meditation stimulates the prefrontal cortex that controls happiness
levels and healthy immune function. Sit on a cushion and focus on your breathing, stretch up
into a backbend, even chill in Corpse or Child pose, and you calm down, release tension, and
improve coordination, quick reactions, IQ and memory. You'll also sleep better and regulate
your emotions, leading to more effective social interactions and a positive self-image.
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3. 8/8/2018 How Does Exercise Affect Your Self-Esteem? | LIVESTRONG.COM
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