Low confidence
Low confidence? Move.
🌅 Coach Sunny: "You don't have to feel like it. Shoes on, door open. That's the win."
How moving can help
Confidence grows from evidence that you can do hard things. In adults, a review of 113 studies found exercise produced a small improvement in global self-esteem, and the gains were larger when people's fitness actually improved (Spence 2005). A separate meta-analysis in children and adolescents found physical activity improved self-concept and self-worth (Liu 2015, a youth study).
Every completed session is a promise kept to yourself.
Your next 15 minutes
- Do 10 push-ups (knees or wall count).
- Write: 'Today I kept a promise to myself.'
- Next time, do 11.
From the original Exercise Is The Answer: "if you have the time to read this, get off your butt right now and do 10 pushups. Seriously, actually do it. Now."
Start the free 21-day habit builder →The research (verified against the published abstracts)
- Spence JC, McGannon KR, Poon P (2005). The effect of exercise on global self-esteem: a quantitative review. Journal of Sport and Exercise Psychology 27(3):311–334. doi:10.1123/jsep.27.3.311
ADULTS: 113 studies. Exercise produced a small improvement in global self-esteem (d = +0.23). Effects were larger for people whose physical fitness improved significantly. - Liu M, Wu L, Ming Q (2015). How does physical activity intervention improve self-esteem and self-concept in children and adolescents? Evidence from a meta-analysis. PLoS One 10(8):e0134804. doi:10.1371/journal.pone.0134804
YOUTH STUDY (children and adolescents). In RCTs, physical activity alone improved general self outcomes (Hedges' g 0.29) and self-concept/self-worth.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.