The study, done at the University of Florida and published in the September issue of the Journal of Health Psychology, looked at data from 57 publications until June 2008. The researchers found that exercise improved how people saw their bodies, whether or not their fitness level improved.
With record numbers of Americans being overweight and battling with body image, the study gives important clues on how people can feel better about their bodies.
Any Exercise Improves Body Image
The improvement in body image also didn't come with more exercise. There was no difference in the results between those who exercised 30 minutes per day, as recommended by the American College of Sports Medicine, and those who exercised less than that.
Also, there were no difference between different types of exercise or the duration or intensity of the workout. The key improvement in body image came in those who simply exercised frequently.
Here are some tips for exercising more frequently and improving body image:
- Just do it. Start an exercise routine. It sounds simple, but just ignore the impulse to stay on the couch. Promise to go for a five minute walk, and it will likely turn into a longer one. If not, that's okay too. Some exercise is better than none.
- Get enough sleep. Sleep seven to nine hours a night to feel your best. People who are well rested have more energy (for exercise!) and a better body image.
- Get off the scale. There are normal fluctuations in body weight that happen weekly or even daily. People whose mood changes because they're a few pounds heavier should avoid the scale and instead try on their favorite jeans to gauge whether their meals and workouts are balanced or need some improvement.
- Avoid unhealthy images. Magazines, music videos and TV shows often portray body types that are unrealistic for most people. Seek out healthy images to stay positive about body image.
- Pay attention to self-talk. People who repeat in their heads how fat or ugly they are can't have a positive body image. Thinking positive thoughts when you look in the mirror will go a long way toward improving body image.
- Focus on living life. Putting off activities until you look a certain way or lose a certain amount of pounds only makes body image worse. Live a fulfilling life now and a positive body image will follow.
By exercising consistently and focusing on what you want to do in life rather than how you look, your body image will improve and you'll feel healthier as well.
Sources:
Womenshealth.gov
Webmd.com
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