Exercise seems to be the answer to so many questions, and like this one, the answer is yes! Regular physical activity and sports have the power to empower, boost self-confidence, foster self-worth, and provide opportunities for accomplishment and growth. Let’s take a look at how exercise boosts self-esteem.
Do sports and other physical activities build self esteem? Yes
Put as simply as possible, self-esteem is how a person feels about themselves. It is a key indicator of well-being and of our development as social beings and individuals: studies show that we begin to develop a sense of self-esteem and self-worth around age five.
At its very essence, self-esteem is about safety, love, and acceptance. As children begin to develop and use new skills through development, they feel pride and independence. Self-esteem is nurtured through:
- Trying things
- Learning things
- Doing things
- Making progress towards a goal
- Interacting with others
- Feeling understood and accepted
- Helping, giving, and being kind
You can already see here how sports might become an opportunity for personal development and building a player’s self-esteem! Let’s take a closer look at how we build self-confidence through sports.
How do sports help build self esteem?
Sports help build self-esteem with physical, psychological, and social benefits.
Physical benefits and self-esteem
- Improved Physical Fitness: regular and early participation in sports enhances physical fitness, including strength, endurance, mobility, and overall health. Achieving fitness goals and witnessing improvements in physical abilities can significantly boost self-esteem. For example, an athlete who trains regularly and notices increased stamina or strength will likely feel more confident about their body and capabilities.
- Endorphin release and mood enhancement: exercise triggers the release of endorphins, and the more you exercise, the more endorphins are produced. In turn, endorphins boost dopamine – your feel-good brain chemicals, promoting happiness and well-being! Sports can reduce stress, anxiety, and depression, leading to improved mental health and a more positive outlook on life, which in turn boosts self-esteem.
- Body Image: Sports can positively impact body image, which is another key component of self-esteem. Feeling strong, maintaining a healthy weight, feeling energetic and developing muscle tone – these are all factors that may make a person feel good about themselves.
Psychological benefits and empowerment
- Goal-setting and perseverance: Engaging in sports or physical activities allows you to set long-term goals and work towards achieving them. The process of setting realistic, attainable goals and working diligently to reach them enhances self-efficacy, the belief in one’s ability to succeed. Overcoming challenges and persisting through difficulties in sports can translate to increased confidence in other areas of life.
- Self-discipline and confidence: Consistent exercise requires commitment, discipline, and perseverance. By sticking to a workout routine and overcoming challenges, you build self-discipline and confidence in your abilities, which translates into higher self-esteem.
- Achievement: When you accomplish milestones, such as improving your performance, mastering a new skill, or completing a challenging training session, it boosts your sense of achievement and confidence, leading to higher self-esteem. For instance, scoring a try in rugby or making a successful shot in netball provides immediate, tangible evidence of one’s abilities, reinforcing self-confidence.
- Resilience and Coping Skills: Participation in sports often involves facing setbacks, such as losing games or dealing with injuries. Learning to cope with these challenges builds resilience and emotional strength. Resilient individuals are better equipped to handle stress and bounce back from adversity, contributing to healthier self-esteem.
More about resilience and self-esteem
Resilience and self-esteem go hand in hand, and it’s worth spending some more time exploring this one. One very interesting aspect of self-esteem, especially in children, is giving the child opportunities to fail but framing it positively. Frames self-esteem in children as:
It is important to build a child’s belief that they can handle their life and handle it well. – Sherie Newman of Northern Illinois University Child Development and Family Centre
When children try new things, face challenges, and bounce back, they learn and grow. In fact… this isn’t just limited to children – adults grow best when out of their comfort zone! The Australian parenting website raisingchildren.net.au encourages parents to allow their children to:
- try new things and try again when things don’t go as planned
- do things that they might not enjoy or normally be good at
- face challenges rather than avoid them
Sports’ social benefits and impact on self-esteem
- Sense of Belonging: Being part of a sports team provides a sense of belonging and social
connectedness. This inclusion is particularly important for young athletes who are in the process of forming their social identities. Feeling accepted and valued by teammates and coaches fosters a positive self-image and strengthens self-esteem. - Social Skills and Relationships: Sports offer a platform for developing social skills, such as communication, teamwork, and leadership. Positive interactions with peers and coaches build social competence and confidence. Strong, supportive relationships within a team can act as a buffer against negative experiences and enhance overall self-worth.
- Positive Feedback and Recognition: Receiving positive feedback and recognition from coaches, teammates, and spectators can significantly boost self-esteem. Constructive criticism, when delivered in a supportive manner, helps athletes improve their skills while reinforcing their sense of value and capability.
Mentorship and building confidence through sports
Coaches and mentors play a pivotal role in shaping the self-esteem of young athletes. Their influence extends beyond skill development to include emotional and psychological support.
- Encouragement and Support: Coaches who provide consistent encouragement and support help athletes boost their confidence and self-belief. By recognising and celebrating achievements as individuals and as a team, coaches reinforce the notion that each athlete is valuable and capable.
- Positive Feedback: Praise and rewards for effort and improvement boosts self-esteem. Coaches who focus on effort rather than just outcomes help athletes appreciate their hard work and dedication, fostering a growth mindset.
- Feeling inspired and mentored: Coaches serve as role models, demonstrating confidence, resilience, and sportsmanship. Young athletes often emulate the attitudes and behaviors of their coaches, internalising positive traits and incorporating them into their own self-concept.
Key points for sports and self esteem
Overall, exercise and sports play a significant role in empowering individuals by enhancing physical health, mood, body image, social connections, self-discipline, and overall self-esteem.
Self-esteem, the confidence in your worth and ability, is a crucial aspect of a person’s well-being that is boosted by physical activity. Going far beyond the initial “high” of endorphins released when we are active, exercise leads to long-term empowerment, self-worth, and accomplishment.
Physical, psychological, and social elements of sports – especially team sports – come together to boost a person’s self-worth. Integrating regular physical activity into your routine can have profound benefits for your psychological well-being and empowerment.
Coaches and mentors are instrumental in fostering an environment that enhances self-esteem, emphasising positivity, and providing inspirational mentorship. While challenges exist, a balanced and supportive approach to sports can help young athletes develop healthy self-confidence that extends beyond the playing field.