What's good for the heart is good for the head
Self-esteem and self-acceptance are two terms that you might have heard before but not known what they really mean. Or, more importantly, what you can do to improve them....
That’s where walking might help!
Walk for self-acceptance and self-esteem
Self-esteem is the term we use to describe how we feel about ourselves. While self-acceptance is about recognising our weaknesses or limitations and fully appreciating ourselves as we are. Both self-acceptance and self-esteem play an important role in developing strong mental health.
There is a strong link between walking, self-esteem, and self-acceptance. Studies show walking can help us take control of our internal thoughts and develop a more positive inner voice.
Engaging in regular physical activity and achieving small walking goals can boost your confidence and self-esteem. This is true for people of all ages and abilities [1]! Accomplishing daily walking targets gives you a sense of achievement and empowerment.
Knowing that taking a daily walk can have such a powerful effect on our mood, mental health and well-being can become a great motivator.
Improve mental health
Each year, 1 in 5 people living in Australia will experience a mental illness [2]. Mounting evidence indicates exercise can be an effective treatment method. Some studies even suggest that exercise eases depressive symptoms more effectively than medication [3]. Exercise can also reduce the side effects of some medications in helping control body weight and increased blood pressure.
Depression has become one of the most common mental health conditions, and people living with depression can feel it affects in everything they do. Studies show even small amounts of exercise can provide significant protection against depression [4], and this is regardless of the intensity of the exercise - even a light stroll for 10 minutes will make a difference [5].
Grow new brain cells!
The positive impact that regular exercise has on mental health, may be linked to your actual brain health. It promotes the growth of new brain cells [6], strengthens existing connections, and enhances overall cognitive function [7]. Exercise improves blood flow to the brain [8], delivering essential oxygen and nutrients vital for brain health. Additionally, it triggers the release of hormones that protect the brain, reduce inflammation, making exercise a key factor in maintaining and enhancing brain health.
It is amazing to realise the effects a daily walk can have on our mental health and well-being. Scientists have even shown that you can tell how strong someone’s self-esteem is by the way they walk [9]!
So, if you have fallen behind, don’t worry. Just pick up where you left off, stand tall, and get back on track.
References
- Ekeland E, Heian F, Hagen KBCan exercise improve self esteem in children and young people? A systematic review of randomised controlled trialsBritish Journal of Sports Medicine 2005;39:792-798.
- Australian Bureau of Statistics. National Study of Mental Health and Wellbeing. 5 September 2023. Accessed 15 November 2024. www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/2020-2022.
- Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine 2023;57:1203-1209.
- Robertson R, Robertson A, Jepson R, et al. Walking for depression or depressive symptoms: a systematic review and meta-analysis. 2012. In: Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK99429/
- Edwards MK, Loprinzi PD. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health Promot Perspect. 2018;8(3):171-178. Published 2018 Jul 7. doi:10.15171/hpp.2018.23
- Colmenares AM, Voss MW, Fanning J, et al. White matter plasticity in healthy older adults: The effects of aerobic exercise. NeuroImage. 2021;239:118305.
- Wojtys EM. Keep on Walking. Sports Health. 2015;7(4):297-298. doi:10.1177/1941738115590392
- Boere, K., Lloyd, K., Binsted, G. et al. Exercising is good for the brain but exercising outside is potentially better. Sci Rep 13, 1140 (2023). https://doi.org/10.1038/s41598-022-26093-2
- Liu X, Wen Y, Zhu T. Ecological recognition of self-esteem leveraged by video-based gait. Front Psychiatry. 2022;13:1027445. Published 2022 Oct 10. doi:10.3389/fpsyt.2022.1027445
