Initially, exercising boosts self-esteem because you get a feeling of accomplishment after having completed the exercise regime and completing your goal. Over time, your physical competence and satisfaction with your physical appearance will increase as well. A study found that self-esteem levels increase after completing an exercise program compared with before the program (Yigiter, 2014).
Furthermore, walking and yoga have been found to "enhance aspects of subdomain self-perceptions related to body attractiveness" (Elavsky, 2010). The more you exercise and are more physically active, the greater your self-esteem increases because you feel better and thus feel more confident in your overall abilities. And if you feel better, you look better too.
However, long-term increases in your self-esteem and confidence don't just happen
after one exercise regime. Like everything else, it's a process. After a session at the gym, you can and most likely will feel better immediately afterwards, however, those long-lasting and, one could argue, most effective benefits come from regular exercise. Elavsky found that "decreases in self-esteem levels over time may be expected following the cessation of structured exercise programs, especially if physical activity levels are not maintained," (2010). Regular exercise is extremely beneficial for your physical and mental health. It's important to maintain a regular regime to receive those benefits.
Remember, exercise does not have to include spending hundreds of dollars on gym equipment-if you have the money that's fantastic, but if you don't then there's nothing to worry about. There are countless of cost-effective ways to still be physically active: practice yoga, go for a
hike with friends or family, walk 30 minutes a day, practice home exercises, etc.