Exercise & Self Esteem
by Robert D. Rice • Little Falls, NJ

Self-esteem is defined as the experience of being capable of meeting life's challenges and being worthy of happiness. Developing healthy self-esteem is a critical component of any program aimed at self-improvement. Exercise greatly enhances a person’s self-esteem and mental outlook while reducing stress. It releases pent-up, nervous, energy that would otherwise fester within a person’s psyche. Furthermore, we know that endorphins, chemicals released by the pituitary gland during vigorous exercise, improve one’s mood. Regular exercise also decreases the risk of chronic health conditions such as heart disease and cancer.

Being physically fit is good for your back, especially your lower back. An exercise program that emphasizes cardiovascular strength, flexibility and strength training is good for your back health. Activities that are least likely to cause chronic lower back pain include biking, hiking and swimming. Activities with more risk for creating back problems are baseball, basketball, bowling and golf.

Oxygen is the key to life. How well we perform during exercise depends at least in part upon our oxygen intake. It is important to breathe properly. Always breathe through your nose rather than your mouth. Oxygen absorbed through the nose reaches the blood many times faster than air absorbed through the mouth. Breathing in this way greatly reduces your recovery time.

Be certain to warm up before you exercise and cool down when you're finished. Done properly, stretching can prevent injuries like strains, sprains and shin splints. It also increases the range of motion in joints and increases blood circulation. Try to hold your stretches—bouncing is not beneficial, and may even be harmful. Over-stretching can also cause injury, so if you're stretching to the point where you feel pain, stop. Don’t overdo it. If you begin to feel pain in your joints or your muscles, give yourself a few days of rest until the pain goes away. If the pain continues, or if your legs or feet become cool or pale, see your doctor.

If you don’t have a regular exercise routine, here are some simple suggestions for adding more activity into your daily life: Park your car farther away from your destination than you normally do and give yourself extra walking time. If possible, take 15 minutes before or after you eat lunch to go for a quick walk. Exercise with a group, as this ads peer pressure to not quit. At work, walk the halls briskly or go up and down the stairs to get your blood pumping a little faster. When the weather is bad, go to the nearest mall and walk briskly. Add some fun to your routine by taking a dance class. It's a great way to socialize and exercise at the same time.

Remember exercise needs to feel a little bit like work. You can challenge yourself by performing your regular exercise more quickly than usual or doubling the amount of time you usually devote to it. You can also add weight training to your routine.

A 2002 study by The National Academy of Health showed teens who did not exercise were five times more likely to engage in overuse of alcohol, drugs and crime than were those who were already committed to a regular schedule of exercise. It comes naturally to send kids outside to play during the warmer months. In the winter, you have to make more of a conscious effort. Consider making exercise a family thing. Go skating, take a winter hike or just a nice long walk. The cold fresh air will invigorate everybody and make sleep come a little easier too.

Once you are exercising, you will realize that it makes you feel better. Make a commitment that for the next few months, you are going to exercise on specific days, every week. After three months, you probably won't want to break this habit.

Robert Rice is a freelance writer who graduated from Bowling Green University. You can contact him at: laker@crisp.net