Building Self Esteem Through Movement

Self-esteem can be lowered after a traumatic event, the effects of childhood abuse or neglect, or a life event. Your self-esteem can change based on your life experiences and relationships. It is how you view and appreciate yourself. Building self-esteem can take time, but it is well worth it.

The Connection Between Self-Esteem and Exercise

Consistent exercise boosts mood, confidence, and self-esteem. When we move our bodies as designed, the brain releases hormones and chemicals that leave us happy and accomplished. Exercise and the endorphins produced affect mindset, anxiety, depression, and body image. McKinney Christian Counseling encourages a holistic approach to well-being, incorporating physical movement alongside faith-based support to foster mental, emotional, and spiritual health.

According to a study published in Neuropsychiatric Disease and Treatment, physical activity directly and indirectly affected self-esteem in participants. The World Health Organization (WHO) recommends 150 minutes of moderate-intensity exercise weekly (or 75 minutes of vigorous activity weekly). Consider working up to 300 minutes of moderate-intensity activity for more health benefits. The WHO also recommends strength training two or more days per week.

How to Build Self-Esteem with Movement

Building self-esteem can be done naturally by incorporating consistent movement into your day. By aiming for at least 150 to 300 minutes of moderate activity weekly, you will reap the benefits of physical and mental health. As you move more and notice changes in your body and emotions, your self-esteem will increase.

The following are tips for building self-esteem through movement.

Get Clearance from Your Doctor

Before embarking on any type of fitness journey, check in with your doctor. Your physician will run tests and check your vitals to ensure intentional movement and more challenging workouts benefit you. Everyone is different, and what works for one person may harm another.

Most people can add more walking into their lives without an issue, so ask your physician if you can start with that. Typically, the benefits of walking far outweigh minor problems. Before adding an exercise program, consult with your physician.

Increase Daily Steps

The simplest way to boost self-esteem is to have small daily wins. You can do this by increasing your step count. Many people have no idea how many steps they take in a day, especially if they work a desk job or have a long commute.

The goal is to aim for 10,000 steps daily. However, start small if you have been getting a much lower number. For example, if your desk job and long commute have you only walking about 2000 steps per day, aim for 3000 or 4000 daily the first week. As you reach your goals, add more steps. You can find devices online that measure steps, including pedometers and fitness watches.

Find Ways to Fit in More Movement

Fitness guru Denise Austin calls them “Fidgetcise” movements. Whatever you call it, find little movements you can do throughout the day. For example, do you usually stand still while brushing your teeth? You can use this time to do leg lifts or squats.

Other ways to fit in more movement include parking further away from your destination, getting off transport earlier during your commute and walking the rest of the way, and making multiple trips through your house or up the stairs to take items to other rooms. These little snippets of exercise contribute to a healthier and more confident you.

Intentional Movement with Walking

Intentional movement with walking means scheduling the activity into your day. Not only are you aiming to increase your daily step count, but you also want to intentionally set aside time for a 20 or 30-minute walk most days of the week.

Some people like to walk first thing in the morning, while others enjoy a walk within an hour of finishing dinner. You can walk on your lunch break if that is more doable with your schedule. Also, do not limit yourself to outdoor walks only, especially in inclement weather. Instead, try a walking video on YouTube in the comfort of your own home.

Add Strength Training

You should perform strength training or muscle-strengthening exercises at least two days each week. You may find that strength training three to five days a week suits you best, depending on your season in life. You can do body-weight resistance exercises, weights, or a combination.

Resistance training changes the shape of the body, which can increase confidence and self-esteem as you continue to like what you see in the mirror. Try lifting weights in the mornings. Strength training is hard, but it will leave you feeling like you have accomplished something hard at the start of the day. This mindset shift will stay with you the rest of the day and give you the confidence to tackle challenging situations.

Stay Flexible

Flexibility and balance are important the older we get. Balance becomes more challenging as we age; a fall can easily lead to a broken bone. To stay flexible and improve balance, incorporate resistance and stretching exercises at least three days a week. Try yoga, stretching, Pilates, or Barre.

Since cardio, strength training, and flexibility training are important to staying physically and mentally fit, you may want to recruit the help of a trainer to get started. A trainer will assess your fitness level and help you clarify your health goals. Together, you can form a realistic plan to reach your goals and see your self-esteem soar.

Invite a Friend

Sometimes, we do not feel like exercising. We might feel tired, overwhelmed with work and family responsibilities, or have relationship problems. We might place working out on the back burner and tell ourselves that we will return to it when life slows down. Unfortunately, we are not doing our physical or mental health any good when we stop prioritizing intentional movement.

To keep yourself accountable, enlist the help of a friend. Do you have someone who could benefit from taking a daily walk with you? What about strength training? Do you have a friend who would like to go with you to the gym or follow an at-home strength training program? Working out with others makes the activity more fun than just going it alone. You are also more likely to stick with it because you do not want to disappoint your friend.

Negative Body Image and Self-Esteem

If you struggle with a negative body image, your self-esteem can drop, and it may be harder to change your mindset with exercise alone. Negative body image can result from:

• Childhood trauma, abuse, or neglect.
• Abandonment
• Toxic relationships.
• Verbal abuse.
• Weight gain.
• Social media influences.
• Peer pressure.
• Societal ideals.

Negative body image can also be related to body dysmorphia, a mental disorder. Counseling can help you align your body image with the truth and regain your self-esteem and self-worth. Negative body image affects physical and mental health as well as relationships, work, school, and social events. When you feel uncomfortable in your skin, you hide it. You are less likely to take chances and risks or grasp good opportunities.

Signs of negative body image include:

• Obsessed with a flaw (or perceived flaw) that keeps you from your daily life.
• Constant worry that people are making fun of you for your flaw.
• You avoid social situations due to embarrassment.
• You pay money or invest too much time into fixing flaws.
• You find yourself looking in the mirror more, focusing on the flaw.
• You feel you are not worthy of love or friendship because of this flaw.

Negative body image can become a deeply rooted belief. A counselor can help you identify the origins of this belief and replace it with the truth. Changing negative beliefs into positive ones is a process that is worth the time.

Building Self-Esteem with Counseling

Low self-esteem can be the result of past problems or current toxic relationships. If you struggle to find worth in yourself, consider Christian counseling at McKinney Christian Counseling for building self-esteem. Rooting out unresolved issues, changing mindsets, and moving forward are steppingstones employed through counseling. Contact our office today to schedule a session.