Exercise Improves Self-Esteem! Research on Methods Explained

Self-esteem is the feeling that you yourself are a valuable being.

However, recent research has revealed that children’s self-esteem is showing a declining trend.

When this is low, various problems arise, such as becoming more susceptible to stress and decreased motivation to learn.

In such circumstances, research is increasingly showing that exercise has the effect of enhancing children’s self-esteem.

A study titled “Exercise to improve self-esteem in children and young people” reports that “exercise” improves it.

We adults are required to support children so they can enhance their self-esteem while enjoying the fun of exercise.

I think it’s important to provide appropriate exercise programs tailored to each child’s individuality.

Once again, personality researcher and author of Villain Encyclopedia, Tokiwa (@etokiwa999), will provide the explanation.
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What is Self-Esteem

Definition of Self-Esteem

It is the feeling that you yourself are a valuable being.

In other words, it refers to recognizing your good points and evaluating yourself positively.

This is a concept that is often studied in the field of psychology and has a major impact on personality development and mental health.

Having confidence in yourself and believing in your abilities forms the foundation of this.

On the other hand, when this is low, you perceive yourself negatively and become unable to have confidence.

This is not determined from birth but changes depending on the surrounding environment and experiences.

Valuing your individuality and focusing on your strengths will be the key to nurturing this.

Why Self-Esteem is Important

When this is high, you can take on challenges positively even in difficult situations.

Because you can act believing in your own power, you become able to cope well with stress too.

Also, people with high self-esteem have smooth communication with others.

Because they have confidence in themselves, they can accept others’ opinions honestly.

Furthermore, it is deeply related to motivation to learn. You can believe in your own potential and learn with an attitude of self-improvement.

In other words, self-esteem can be said to be important in the following ways:

• Stress coping ability improves
• Interpersonal relationships become better
• Motivation to learn increases
• You can work positively toward goals

This is an indispensable mental strength for living.

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Current State of Children’s Self-Esteem

Children’s Self-Esteem is Declining

In recent years, it has been pointed out that children’s self-esteem is showing a declining trend.

Social changes and increased stress seem to be having an impact.

For example, the emphasis on academic ability and excessive competitive consciousness might be taking away children’s confidence.

Also, with the spread of social media, comparisons with others have increased, and there are probably children who can’t have confidence in themselves.

Changes in family environment also have an impact. Nuclear families are increasing, and the time children spend with their families is decreasing.

They may not be getting sufficient love and support, making it difficult for self-esteem to develop.

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Problems Caused by Low Self-Esteem

When self-esteem is low, various problems arise.

For example, children with low self-esteem are susceptible to stress and tend to become anxious.

Because they don’t have confidence in themselves, they worry about even trivial things.

Also, low self-esteem leads to decreased motivation to learn. They might feel that studying is difficult and avoid making efforts.

In interpersonal relationships too, low self-esteem casts a shadow. When you don’t have confidence in yourself, communication with others becomes difficult.

Furthermore, when self-esteem is low, it becomes difficult to have dreams and goals for the future. They can’t believe in their own potential and become afraid to take on challenges.

Effects of Exercise on Self-Esteem

The Relationship Between Exercise and Self-Esteem

It is known that these two have a close relationship.

Exercise is believed to enhance self-esteem.

For example, when physical fitness and athletic ability improve through exercise, one can gain confidence in their body.

Additionally, successful experiences in exercise can also be expected to have the effect of enhancing self-esteem.

Exercise also helps relieve physical and mental stress.

By reducing stress, it becomes easier to view oneself positively.

Furthermore, exercise provides opportunities for communication with others.

Experiences of cooperating with teammates and encouraging each other can be said to foster self-esteem.

Through exercise, it is expected that we can promote physical and mental health and cultivate the ability to view ourselves positively.

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Mechanisms by Which Exercise Enhances Self-Esteem

There are several factors in the mechanism by which exercise enhances self-esteem.

First, improvements in physical fitness and athletic ability through exercise can be mentioned.

By experiencing the strength of one’s own body, confidence is born.

Exercise also affects neurotransmitters in the brain. Exercise promotes the secretion of serotonin and dopamine.

These substances improve mood and generate positive emotions. As a result, self-esteem is thought to be enhanced.

Exercise is also effective for stress relief. By reducing stress, the mind becomes stable and it becomes easier to view oneself positively.

Exercise has mechanisms that enhance self-esteem from physical, physiological, and psychological aspects.

By utilizing this effect, we can expect to cultivate the ability to view ourselves positively.

Differences in Effects on Self-Esteem by Type of Exercise

It is known that there are differences in effects on self-esteem depending on the type of exercise.

For example, aerobic exercise improves cardiopulmonary function and helps with stress relief.

On the other hand, anaerobic exercise is effective for building muscle strength, allowing one to experience the power of their own body.

Additionally, team sports foster cooperation and communication skills.

Experiences of cooperating with teammates may enhance self-esteem.

Individual competitions provide opportunities to face oneself.

By challenging one’s limits and experiencing achievement, self-esteem might be enhanced.

Artistic exercises like dance and yoga become means of self-expression.

By expressing one’s inner self, the ability to affirm one’s individuality will be acquired.

Impact of Exercise Frequency and Duration on Self-Esteem

The frequency and duration of exercise also affect self-esteem.

Generally, the higher the frequency of exercise, the greater the effect is thought to be.

For example, exercising three or more times per week may enhance it.

Also, continuing exercise long-term is important. The effect of enhancing it gradually appears through continuing exercise.

Research Results on Exercise Programs to Enhance Children’s Self-Esteem

Effects of Exercise-Only Programs

To enhance children’s self-esteem, the effects of exercise-only programs have been studied.

As a result, the possibility that exercise alone can improve it has been suggested.

For example, one study reported that it was enhanced by continuing aerobic exercise three times a week for 8 weeks.

Also, another study obtained results showing that it improved by focusing on daily physical education classes.

Exercise-only programs directly work on children’s physical fitness improvement and stress relief.

As a result, children may gain confidence in their bodies and develop positive feelings.

Effects of Combined Exercise and Counseling Programs

Programs combining exercise and counseling can also be expected to have effects on enhancing children’s self-esteem.

While exercise works on the physical aspect, counseling provides psychological support.

By combining both, it can be enhanced more effectively.

For example, one study reported that children’s self-esteem greatly improved after continuing exercise twice a week and counseling once a month for 3 months.

In counseling, they empathize with children’s concerns and provide opportunities to reflect on their own strengths.

The sense of achievement and confidence gained through exercise may be further strengthened by verbalizing it in counseling.

Effects of Combined Exercise and Skill Training Programs

Programs that combine exercise and skill training can also be expected to have the effect of enhancing children’s self-esteem.

Skill training refers to practice methods for improving exercise techniques.

By combining exercise and skill training, children’s athletic abilities can be effectively enhanced.

As a result, children can feel their own growth and enhance their self-esteem.

For example, by incorporating dribbling and shooting technique training into soccer practice, children’s soccer abilities improve.

Effects of Combining Exercise and Social Skills Improvement Programs

By combining these two approaches, we can also expect effects that enhance children’s self-esteem.

Social skills improvement programs refer to activities for developing communication abilities and cooperation skills.

By combining exercise and social skills improvement programs, children’s social skills can be effectively developed.

As a result, children can feel their own value through interactions with others and enhance their self-esteem.

For example, by incorporating group work and dialogue time into team sports practice, children’s communication abilities can be developed.

Through cooperation with teammates, children will be able to realize the importance of their own role.

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Differences in Exercise Program Effects by Age

Depending on the child’s age, there are also differences in the effects of exercise programs on self-esteem.

Early childhood is an important period for forming the foundation of self-esteem through physical play.

By experiencing the joy of moving their bodies through play, children can develop positive feelings toward their own bodies.

In childhood, improvements in athletic abilities have a significant impact on self-esteem.

In adolescence, achieving self-realization through sports leads to self-esteem.

It is important to appropriately set the content and purpose of exercise programs according to the child’s developmental stage.

Differences in Exercise Program Effects by Gender

Differences in the effects of exercise programs on self-esteem can also be observed depending on the child’s gender.

Boys generally have strong competitive spirits and tend to have improvements in athletic abilities directly connected to self-esteem.

On the other hand, girls are said to have a strong tendency to develop self-esteem within relationships with others.

For boys, programs that develop individual athletic abilities may be effective.

For girls, programs that emphasize cooperation are recommended.

By engaging in exercise while helping each other with friends, they should be able to realize their own value.

Key Points for Exercise That Enhances Children’s Self-Esteem

Emphasizing Fun

When children engage in exercise, it is important to emphasize fun.
If children find exercise enjoyable, they will spontaneously start moving their bodies.
While enjoying and engaging in exercise, children will discover the potential of their own bodies.
To provide exercise programs that children can enjoy, the following approaches are effective.

• Incorporating children’s interests and concerns
• Adding game elements
• Utilizing music and rhythm
• Incorporating activities that can be done together with friends

Supporting children to experience the joy of exercise is the first step in enhancing their self-esteem.

It will be necessary to provide attractive exercise programs that can bring out children’s smiles.

Enabling a Sense of Achievement

It is also an important point to enable children to experience a sense of achievement while engaging in exercise.
A sense of achievement refers to the feeling of fulfillment and satisfaction felt when accomplishing a goal through one’s own efforts.
The following approaches are important so that children can gain a sense of achievement.

• Setting goals that match the child’s abilities
• Breaking down the process to goal achievement into small steps
• Evaluating the effort process
• When achieved, giving proper praise

The experience of achieving goals through one’s own efforts is essential for developing self-esteem.

It can be said that our role as adults is to warmly watch over children’s challenges and support them so they can experience a sense of achievement.

Gradually Increasing Difficulty

To naturally develop children’s athletic ability and confidence, it’s important to gradually increase the difficulty level.
By matching the child’s current abilities and gradually leveling up, children can feel their own growth.
When increasing difficulty, it’s good to follow these steps:

1. Start with what the child can already do
2. Gradually have them challenge more difficult tasks
3. Even when they stumble, encourage them not to give up and keep trying
4. Recognize and praise the results of their efforts

It’s important to adjust the difficulty level of physical activities according to the child’s growth.

Creating Opportunities for Cooperation and Interaction with Peers

Creating opportunities for cooperation and interaction with peers through physical activities is also important for enhancing children’s self-esteem.
By engaging in physical activities together with others, children can feel their own sense of worth.
Experiences of helping each other and recognizing one another have great significance in fostering self-esteem.
To promote cooperation and interaction with peers, the following approaches would be effective:

• Incorporate team games and activities
• Create opportunities to find and share each other’s good points
• Clarify each individual’s role
• Create an atmosphere where everyone’s individuality is respected

Interactions with peers through physical activities are essential experiences for developing children’s social skills and self-esteem.
It will be necessary to build cooperative relationships while valuing each individual’s existence.

Continuing with Appropriate Frequency and Duration

To enhance children’s self-esteem, it’s important to continue physical activities with appropriate frequency and duration.
The effects of exercise gradually appear through continuation.
It’s crucial to adjust frequency and duration so that children can continue exercising without strain while enjoying it.
Specifically, it’s good to pay attention to the following points:

• Make reasonable plans that match the child’s physical strength and interests
• Provide programs that can be continued daily, even for short periods
• Respect the child’s pace and respond flexibly
• Be creative to maintain motivation for continuation

Making exercise a habit and engaging in it long-term is the key to enhancing children’s self-esteem. It will be necessary to provide exercise programs that can be continued without strain, matching the child’s lifestyle rhythm and interests.

Choosing Activities Based on Children’s Interests and Characteristics

To effectively enhance their self-esteem, it’s important to choose physical activities that match children’s interests and characteristics.
Each individual has different favorite and preferred physical activities.
It’s important to understand each child’s individuality and provide activities that suit them.
To choose physical activities based on children’s interests and characteristics, the following approaches would be effective:

• Listen to children’s conversations and understand what interests them
• Create opportunities to experience various physical activities
• Observe children’s reactions and identify what they’re good at
• Respect children’s opinions and give them choices

Supporting each individual‘s uniqueness and finding physical activities that allow them to express their individuality is essential for fostering self-esteem. We should aim to provide detailed support so that children can expand their possibilities and gain confidence in themselves.

Summary: To Foster Children’s Self-Esteem Through Physical Activity

Children’s Self-Esteem Can Be Improved Through Physical Activity

Physical activity can be said to be one of the effective means for enhancing children’s self-esteem.

Through physical activity, children become aware of their body’s potential and gain confidence.

Moreover, successful experiences in physical activity have great significance in fostering self-esteem.

Many studies have shown that physical activity promotes children’s physical and mental health and cultivates positive self-awareness.

It can be said that utilizing the power of physical activity to enhance children’s self-esteem is important.

It’s required to create opportunities for children to experience the joy of physical activity and support their challenges.

Effects Vary Depending on the Content of Exercise Programs

To enhance children’s self-esteem, it’s important to devise the content of exercise programs.

While exercise-only programs can be expected to have improving effects, combining them with other elements is thought to yield greater results.

For example, programs that combine exercise with counseling, or programs that combine exercise with social skills development, have been shown to effectively enhance children’s self-esteem.

To foster children’s self-esteem, it will be necessary to carefully examine the content of exercise programs and provide optimal ones tailored to children’s developmental stages and individuality.

Psychological Support is Important, Not Just Physical Activity

To enhance children’s self-esteem, psychological support is essential, not just physical activity.

While physical activity plays a major role in fostering children’s physical confidence, that alone is not sufficient.

Supporting children’s inner selves and helping them discover their own good qualities is important for fostering self-esteem.

Listening to children’s concerns and understanding them empathetically will be the first step in providing psychological support.

It is also important to recognize children’s strengths and potential and communicate this to them through words.

Using exercise and psychological support as two wheels, we are required to nurture children’s self-esteem.

It can be said that our role as adults is to stay close to children’s hearts while warmly watching over and supporting them.

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Devising ways for children to engage voluntarily is important

To enhance their self-esteem, it is important to devise ways for children to voluntarily engage in exercise.
By choosing exercise of their own will and engaging proactively, self-esteem is nurtured more strongly.
The following approaches will be effective to help children voluntarily engage in exercise.

• Draw out children’s interests and curiosity
• Create opportunities for children to make choices
• Incorporate children’s ideas
• Respect children’s autonomy

Creating an environment where children can engage in exercise of their own will is essential for nurturing self-esteem. We should strive to provide detailed support so that children can experience the joy of exercise while valuing their autonomy.

In Conclusion

Now, we have looked at the effects that exercise has on children’s self-esteem, so let’s organize the key points once again.

Exercise is one of the effective methods for enhancing children’s self-esteem.

By moving their bodies, children become aware of their physical potential and gain confidence.

However, to maximize the effects of exercise, it is important to devise the content of programs.

It is required to choose appropriate exercises that match children’s developmental stages and interests.

Also, psychological support is indispensable in addition to exercise.

By staying close to children’s feelings and recognizing their good points, self-esteem will be further nurtured.

What is most important is to create an environment where children can voluntarily engage in exercise.

It can be said that our role as adults is to respect children’s autonomy and support them so they can experience the joy of exercise.

※This article is based on research papers published in the following book. Please take a look.