If you can remember what it was like growing up, you will recall how important it was to have a support system to help build your self-esteem. Research shows how exercise can increase a child's level of self-esteem and lower their depression, states John Izzo, a certified personal trainer from the National Academy of Sports Medicine (NASM) and Fitness Director at the YMCA in the Greater Hartford, Conn. area. Exercise for at least 30 to 60 minutes a day can be a beneficial instrument for increasing a child's self-esteem.
Aerobic and Interval Exercises
Increasing a child's heart rate through fun and engaging activities can change how he feels about himself, notes Dr. Karen Petty, the first author of the study, "Exercise Effects on Depressive Symptoms and Self-Worth in Overweight Children" in the "Journal of Pediatric Psychology." Activities need to include short bursts of intense exercises that are followed by lower-activity recovery periods. Exercises, like jumping rope, soccer, basketball and any running games, can help perk up a child's self-esteem.
Weight and Resistance Training
We're not talking about being super weightlifters here, but some weight and resistance training can be very beneficial to children. John Izzo claims weight and resistance training has been shown to enhance mood states and improve mental and physical self-esteem. Exercises, such as push-ups and pull-ups or a fun activity like tug of war, incorporates body weight and resistance training without a feeling of forced exercise.
Peer Group Exercises
Children are heavily affected by their peers, as they are a part of their mental and emotional developmental process. Being a part of a peer group activity may work better for some children. Children may laugh and joke during exercise periods, which eases tension and works to support one another. Peer group exercises like dodge ball, recess or boot camp style outdoor or indoor activities can help improve self-esteem in children.
Family Group Activities
A child's family, whether small or large, has a major role in a child's self-perception. Motivating your child and supporting her can help build up her self-esteem. Doing family group activities can set the example for fitness and health in your child's life and help create a more positive attitude. Walking in a park or around the neighborhood or planning a game of family baseball or tennis are examples of self-esteem-building exercises for your child.
