Rice Fitness Center Archive

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Exercise and Body Image

Setting realistic goals for improving your appearance is your best bet for health and happiness.

We have heard for years that women and girls may develop a negative body image when they feel their appearance falls short of the ideal. Ladies, move over! Research shows that boys and men also experience dissatisfaction with their bodies. Men tend to wish they were bigger, more muscular and with less fat, while women generally strive to be thinner, but with good muscle definition and "tone."

Increasing rates of negative body image in both genders appear to be the result of many factors. Climbing obesity rates may be one; as people get heavier, they like their bodies less. Meanwhile, models, movie stars and other media figures have become increasingly unrealistic over the years, creating a wider and wider gap between "ideal" and real bodies. Male models and media figures are often quite muscular and lean, and their female counterparts are quite thin yet shapely.

Some dissatisfaction with body shape and size is normal for both men and women. A little concern can even be helpful, if it motivates you to improve your eating and exercise habits to become healthier. But, too much dissatisfaction lowers self-esteem and quality of life, and can lead to harmful behaviors, such as drug abuse and eating disorders.

How much can you change your body?

Your genetic inheritance and your environment both exert strong influences on your body shape and size. Despite media advertising to the contrary, your body is not infinitely malleable. If your parents are tall and thin, and you are tall and thin, you may never "bulk up" like a bodybuilder. You may increase your muscle size, improve your muscular definition and decrease body fat, but you may never make the cover of a bodybuilding magazine. Similarly, if you are short and stocky, you can achieve good muscle definition and reduce excess weight, but you may never make the cover of a fashion magazine.

Ironically, those who try the hardest to change their bodies, especially to lose weight, often end up the least successful. Too much focus on diet can backfire, and cause you to eat more than before. Too much restraint and dietary restriction lead to food cravings and a strong drive to overeat. Too much exercise can lead to injury and an inability to exercise.

It's important to have some perspective and make peace with your body. Accept your genetic predisposition. Exercise for positive reasons: to be healthy, strong and athletic. Develop a balanced exercise program, and be sure your fitness goals are realistic.

Exercise can improve appearance

A well-balanced exercise program can certainly improve appearance, especially when you accept the fact that appearance is not just about the physical self. Most people do not have "ideal" bodies, but many are attractive, nevertheless. Many factors contribute to visual impressions: your posture, the way you move and carry yourself, your confidence and even your disposition. Good health and vitality improve your appearance. Regular exercise can help with all of these.

On the other hand, people obsessed with their appearance tend to be less impressive. They are usually more self-absorbed and less interesting. You can probably think of people who are "attractive" by society's standards of appearance, but are not much fun to be with.

Positive emotional health improves appearance

Regular physical activity can reduce stress, anxiety and depression. You look better when you are more relaxed! Exercise can help you sleep better, so you feel better during the day. People often report feeling more energetic when they are exercising regularly.

Positive emotional health also helps you "get a life." When you are involved in meaningful activities and rewarding relationships, you become more attractive and interesting. After all, a healthful lifestyle is not an end in and of itself, but a means to creating a more satisfying and fulfilling life.

Too concerned with appearance?

Experts suggest that some people do become obsessed with their appearance, and about their diet and exercise programs. How much is too much? You should be concerned if you or someone you know shows the following signs:

• Giving up activities once considered enjoyable in order to eat "properly" or work out.
• Developing problems with work or relationships because of devoting too much time to exercise or diet.
• Exercising every day, unable to take one day a week off for recovery.
• Exercising while sick or injured.
• Avoiding social situations because of concerns about appearance, and fear that people are appraising your body.
• Inability to relax and enjoy life because of concerns about appearance.