In the first part of this blog post series, we explored how physical activity regulates the nervous system and builds resilience against stress. Now, let’s turn our focus to the psychological benefits of exercise—through its mechanisms of boosting self-esteem, recognising transferable strengths, and experiencing positive emotions. Understanding these mechanisms reveals another avenue through which regular movement is not just about physical fitness but also about fostering mental well-being.
Accomplishment and Self-Esteem
One of the most significant psychological benefits of engaging in physical activity is the opportunity to experience a sense of accomplishment. Whether it’s improving a skill or achieving a fitness goal—such as running a mile without stopping, completing a workout routine, or hitting a basketball hoop for the first time—these successes can have a profound effect on self-perception. These moments, no matter how small, build self-efficacy: the belief in one’s ability to achieve specific outcomes.
For people of all ages, this sense of accomplishment boosts self-esteem. When we achieve something physical, we experience the satisfaction of meeting a challenge head-on. This positive experience can spill over into other areas of our lives, increasing confidence in professional settings, social interactions, or personal goals. High self-esteem is a foundation of mental health, helping us manage life’s inevitable setbacks and stresses. By incorporating physical activity into daily routines, we give ourselves more opportunities to experience these moments of success.
Recognising Transferable Strengths
Another essential psychological benefit of physical activity is the ability to recognise strengths that can be applied to different areas of life. Physical accomplishments often reflect qualities such as perseverance, focus, adaptability, discipline, and strategic thinking. When people of all ages recognise that these strengths are not confined to sports or exercise, but can be used to succeed in other aspects of life—like career projects, social relationships, or personal challenges—they develop a more holistic sense of their capabilities.
For example, an adult who shows perseverance in training for a marathon might realise that the same determination can help them tackle a long-term work project. A person who has developed the discipline to maintain a consistent fitness routine might apply that focus to studying for an important exam or managing a complex household task. By connecting physical activity to these everyday strengths, individuals can build a stronger sense of self and feel more empowered to face challenges in various contexts.
The Power of Positive Emotions: Enjoyment and the Broaden-and-Build Theory
Finally, there is the powerful experience of enjoyment that often accompanies physical activity. When we engage in activities, we find fun or satisfying, our bodies release endorphins and dopamine—chemicals that promote a sense of well-being. But beyond the immediate mood boost, these positive emotions have long-lasting benefits.
Psychologist Barbara Fredrickson’s Broaden-and-Build Theory explains how positive emotions expand our awareness and open us to new possibilities. When we experience joy, excitement, or satisfaction, our thinking becomes more creative and flexible. We’re better able to see solutions to problems, connect with others in meaningful ways, and take actions that improve our lives.
For people of all ages, experiencing positive emotions during physical activity can lead to a broader and more adaptable perspective. For instance, someone who feels exhilarated after a dance class might later approach a work challenge with renewed motivation. A person who enjoys hiking may feel more open to trying new hobbies or making connections with like-minded individuals. Enjoyment also makes physical activity more sustainable: when we associate movement with fun, we are more likely to maintain it as a regular habit, continuing to support both physical and mental well-being over the long term.
Practical Takeaways
Understanding the psychological benefits of physical activity can inspire everyone to incorporate more movement into their lives. Here are a few practical ways to embrace these benefits:
- Celebrate Accomplishments: Acknowledge and celebrate all achievements, no matter how big or small. Whether it’s mastering a new skill, staying committed to a routine, or showing perseverance, recognising these moments builds self-esteem and motivation.
- Focus on Transferable Strengths: Reflect on the strengths developed through physical activity, like discipline or problem-solving, and consider how they can be applied to other areas of life. This connection reinforces a sense of competence and capability.
- Create a Safe Space for Exploration: Remember that it’s okay to try new things and that failure is a part of growth. Embrace activities that encourage stepping out of comfort zones, knowing that each effort is a step toward self-improvement.
Conclusion
Physical activity does much more than strengthen muscles and improve cardiovascular health—it shapes our minds and builds a foundation for lifelong well-being. By creating opportunities for accomplishment, recognising our transferable strengths, and promoting enjoyment, we can harness exercise as a powerful tool for mental health support.
In our next instalment, we will explore how exercise can help manage emotions and reduce symptoms of anxiety and depression. Stay tuned for more insights on how movement can be a key component of mental well-being for everyone.