The Single Most Important Factor in Sticking with Exercise...

It seems like a cruel irony. The majority of those who suffer from low self-esteem are the ones who stand to benefit the most from exercise. Self-esteem (self-efficacy) appears to be make-or-break factor when it comes to exercise adherence. In fact, a recent study showed self-efficacy alone boosted exercise adherence by 139% over the course of a year. Let's take a look at how to help facilitate better self-esteem and keep with exercise long-term.

7 Tips for Flexing Self-Esteem Muscles

Stop comparing yourself to others: A Pastor friend of mine once told me that comparison is the thief of joy. Comparing your looks, accomplishments, physical stature etc. with others can cause a downward slide in self-worth. By using yourself - and only yourself as benchmark, your self-esteem will improve as you make progress. Stop worrying about what other people think, and what they are doing.

Avoid putting yourself down: Do not indulge in self-criticism - low self-esteem feeds on negative thought-patterns. When the urge to put yourself down hits - strike back with a positive comment (see below).

Use positive affirmations: "Today is a great day to be alive", "I have a lot to be thankful for", "It doesn't matter what others think", "I know I can do this", "I will enjoy today's exercise experience". Train yourself to think these kinds of thoughts first thing in the morning, and then whenever you think about it throughout the day.

Associate with positive and supportive people: Hanging out with encouraging people can do wonders in generating positive self-worth. Accept compliments instead of brushing them aside, or not believing them. Also welcome - and put to use, constructive feedback from those you respect.

Acknowledge your positive qualities and skills: List your talents and skills (drawing, painting, cooking, decorating) things that interest you (things you enjoy reading about, talking about) and something you have done (or are currently doing) that is better than it was 5 years ago (better methods, better relationships, new or improved skills). You likely have more talents than you may have anticipated, which can boost confidence.

Make positive contributions to others: List things you have done for others. Do you have kids? What sacrifices have you made for them - for others?

Take action! Within each of us is the ability to change and grow. Taking action towards things you desire to accomplish will help develop your self-esteem. Make decisions, not wish lists. Persevere, but don't expect everything all at once.

Sources:

Annals of Behavioural Medicine. October 2008

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