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Jonathan Jaquish
Dr. Cassel
ENG 1201.506
October 24, 2021
How Does Exercise Relate to Mental Health and Self-Confidence?
Exercise has been a large part of my life. I am a very active individual. I love both

physically working outside and working out. I run and lift weights several times a week. I am

into calisthenics and built an outdoor pull-up bar to get into additional exercises. So, I am curious

to learn more about how exactly exercise relates to mental health and self-confidence. I imagine

it has a large influence on both, but how and why exactly it does, I have no knowledge of. I

imagine many are left without a clear understanding of the specific benefits of exercise in these

areas. I would like to reveal the reasons and benefits behind the "if" and "why" of this subject.

Exercise has been proved to benefit individuals in a multitude of ways. Many studies

have been conducted relating exercise and physical activity to improvements in mental and

physical health. Specifically, exercise has been proved to lead to the following: 1.) reduce

depression, 2.) improve self-confidence and body image, 3.) quality of sleep, 4.) increased

mental health, 5.) increased weight loss, and 6.) reduction of health risks. Collectively, these are

influential factors in an individual’s life and lead to an opportunity for a longer life and healthier

lifestyle.

Studies have shown that exercise has a close correlation with depression (Oaklander and

Jones). Exercise gives individuals something to get their minds off issues and other conflicts

currently happening in their life. It gives them a goal, a passion, and a time to clear their mind.

Studies conducted consisted of various age groups performing different exercises during

scheduled times and days (Jade and Keoni Teta). The study focused on measuring the level of
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acute exercise with a decreased level of depression. These studies used the Profile of Mood

States-Short Form Depression scale (POMS) to measure levels of depression and anxiety before

and after individuals completed their 10-week exercise programs. The studied groups had

decreased scores for depression and anxiety. The groups studied also showed significant

improvement in quality-of-life scores.

Many claim that exercise positively affects self-esteem and body image (Dr. Taylor

Barr). Controlled studies have shown evidence of increased levels of self-esteem in individuals

who exercise through circuit training, weight training, and other physical activity programs (Jade

and Keoni Teta). Physical activity can be associated with psychological benefits and trigger

endorphins in your brain (Fulghum). Endorphins are chemicals that interact with your body’s

receptors and alter your perception of pain. Exercising causes endorphins to be released and this

release triggers a positive feeling in your body. This feeling gives you a positive state of mind

and a feeling of energy that drives and encourages you.

Many studies also claim that exercise improves the quality of one’s sleep (Fulghum).

Exercise helps prepare your body for sleep by exhorting stored up energy and momentarily

raising your body temperature (Hendrick). These actions increase your body’s readiness for sleep

and give one increased potential for better sleep. Studies have been conducted and have reported

that after exercising during the day, most persons reported having their sleep quality go from

“fair” sleep to “good” sleep (Hendrick). Exercise has been shown to help one fall asleep faster

and stay asleep longer (“Benefits of Exercise”).

Better sleep has been proved to lead to better mental health. According to the WebMD

article “Exercise Helps You Sleep” written by Hendrick and reviewed by Laura J. Martin (MD),

improved sleep also improves physical and mental health. “Sleep is a barometer of health, like
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someone’s temperature. If a person says he or she isn’t sleeping well, we know they are more

likely to be in poor health, with problems managing their hypertension or diabetes” (Zee). As

previously mentioned, exercise has been shown to lead to decreased levels of depression.

Physical activity also seems to relate to preventive beneficial measures by making individuals

less susceptible to other factors such as reduction of anxiety and improved intellectual

functioning that might produce other mental disorders (Dr. Taylor Barr).

Exercise has been associated with weight reduction. Exercise helps persons control their

weight and prevent obesity (“Benefits of Exercise”). According to the CDC, physical activity

plays a critical role in maintaining healthy body weight. Individuals commonly use exercise

paired with a balanced diet to lose excess body weight. According to Seyed Sani in the article

“Physical Activity and Self-Esteem”, studies have shown that many individuals following

exercise programs have experienced a decrease in their body mass index (BMI). BMI is derived

from a person’s height and weight, and it approximates a person’s level of body fat. Many use

exercise as a method to help get on track to a healthier weight.

Many sources show that exercise leads to a reduction of health risks. According to the

CDC, studies have proved that exercise reduces one’s chances of receiving diseases, diabetes,

some cancers, and metabolic syndrome. This is significant because these health risks (such as

heart disease, stroke, and diabetes) include some of the leading causes of death in the United

States. The ability for exercise to help control such health risks is significant and should be taken

seriously. According to an article written by Oaklander and Jones, “A recent analysis of more

than 300 clinical trials discovered that for people recovering from a stroke, exercise was even

more effective at helping them rehabilitate.” In past years, diseased individuals were advised to
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avoid exercise due to risks. Now, scientists have stated that far more people can and should

exercise (Oaklander and Jones).

Considering the previously mentioned sources used, it is evident that the sources agree

with one another. There are many advantages to regular physical activity. No contradictions are

noticeable and many of the sources share the same or similar statements regarding the benefits of

exercise. The sources mention appropriate studies and evidence for the claims made regarding

the relation exercise shares with mental and physical health. Exercise has a close correlation with

improved health benefits and a better quality of life.

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Works Cited

“Benefits of Exercise.” Medlineplus.gov, National Library of Medicine, 2021,

medlineplus.gov/benefitsofexercise.html. Accessed 17 Oct. 2021.

Bruce, Debra. “Exercise and Depression.” WebMD, WebMD, 18 February 2020,

www.webmd.com/depression/guide/exercise-depression. Accessed 18 Oct. 2021

CDC. “Benefits of Physical Activity.” Centers for Disease Control and Prevention, 5 Apr. 2021,

www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed 17 Oct. 2021.

Fulghum, Debra. “Exercise and Depression.” WebMD, WebMD, 30 May 2008,

www.webmd.com/depression/guide/exercise-depression. Accessed 24 Oct. 2021.

Hendrick, Bill. “Exercise Helps You Sleep.” WebMD, WebMD, 17 Sept. 2010,

www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep. Accessed 24

Oct. 2021.

Oaklander, Mandy, and Heather Jones. “7 Surprising Benefits of Exercise.” Time, Time, Sept.

2016, time.com/4474874/exercise-fitness-workouts/. Accessed 24 Oct. 2021.

Sani, Seyed Hojjat Zamani, et al. “Physical Activity and Self-Esteem: Testing Direct and Indirect

Relationships Associated with Psychological and Physical

Mechanisms.” Neuropsychiatric Disease and Treatment, vol. Volume 12, Oct. 2016, pp.

2617–2625, www.ncbi.nlm.nih.gov/pmc/articles/PMC5068479/, 10.2147/ndt.s116811.

Sharma, Ashish, et al. “Exercise for Mental Health.” The Primary Care Companion to the

Journal of Clinical Psychiatry, vol. 08, no. 02, 15 April 2006, p. 106,

www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/, 10.4088/pcc.v08n0208a.

Taylor, Barr and Sallis James and Needle Richard. “The Relation of Physical Activity and

Exercise to Mental Health.” NCBI, Public Health Reports, April 1985,

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/pdf/pubhealthrep00100-

0085.pdf.

Teta, Jade and Keoni Teta. “Exercise is medicine.” The Townsend Letter Group, Issue 295-296,

March 2008. Opposing Viewpoints.

WebMD Editorial Contributors. “Health Benefits of Exercise.” WebMD, WebMD, 8 Apr. 2021,

www.webmd.com/fitness-exercise/health-benefits-exercise#1. Accessed 24 Oct. 2021.