From Appearance to Achievement: How Exercise Transforms Body Image
Continuing our series on body dysmorphia and self-perception
When I lace up my running shoes and hit the pavement, something miraculous happens. The constant critical voices in my head—the ones that usually obsess over how my body looks—suddenly shift their focus. As my feet strike the ground and my lungs fill with air, those voices transform into something different, something valuable: they begin tracking what my body can do rather than how it appears.
The Mental Shift from Looking to Doing
It's 6:30 AM on a Saturday, and I'm at the starting line of a half marathon. In this moment, my body isn't a collection of imperfections to be scrutinized—it's a powerful vehicle carrying me 13.1 miles toward a finish line. My muscles aren't being evaluated for their appearance but celebrated for their function. My legs aren't "too thick" or "not toned enough"—they're strong pistons pushing me forward mile after mile.
During physical activity, our relationship with our bodies fundamentally changes. Research published in the Journal of Health Psychology confirms this phenomenon, revealing that women who engage in regular physical exercise report improved body image not because their bodies necessarily change in appearance, but because they develop greater appreciation for what their bodies can accomplish (Homan & Tylka, 2014).
When I'm running, biking, or strength training, my internal managers—those critical voices that usually nitpick every perceived flaw—don't have the bandwidth to focus on appearance. They're too busy monitoring my pace, checking my form, and pushing me to maintain my effort. It's liberating. It's healing.
When the Camera Shatters the Spell
But then come the race photos.
A week after completing my recent half marathon—an achievement that required months of training, dedication, and mental fortitude—the official race photos appeared in my inbox. In an instant, the magic spell of achievement-based thinking was broken. Instead of seeing a woman who had just accomplished something remarkable, I zoomed in on every perceived flaw.
"Is that how my face looks when I run?" "Nice belly, did you even train?"
Just like that, the victory of crossing the finish line was overshadowed by the return of appearance-based thinking. The achievement of covering 13.1 miles on my own two feet—something only a small percentage of the population ever accomplishes—was diminished by these superficial concerns.
According to Dr. Catherine Sabiston, who researches the connection between physical activity and body image at the University of Toronto, this experience is surprisingly common. "Many athletes, especially women, experience a disconnect between how they feel during activity and how they perceive themselves in images of that activity," she explains. "During exercise, their attention is focused internally on sensations and performance, but photos force an external perspective that can trigger appearance concerns."
The Science Behind the Shift
This mental transformation during exercise isn't just anecdotal—it's backed by neuroscience. When we engage in physical activity, particularly endurance sports like running, our brains release endorphins, dopamine, and serotonin—chemicals that improve mood and reduce anxiety. Research from the University of Florida has shown that these neurochemical changes can temporarily reduce the severity of body dissatisfaction and self-critical thoughts (LePage & Crowther, 2010).
Additionally, a phenomenon known as "flow state" often occurs during exercise—a psychological state characterized by complete absorption in the task at hand. When we're in flow, self-consciousness diminishes, including appearance-related concerns. Our attention narrows to the immediate physical experience: breath, movement, exertion.
"Flow experiences during physical activity can provide a powerful counterbalance to negative body image," says Dr. Jessica Alleva, body image researcher at Maastricht University. "When you're fully engaged in what your body is doing rather than how it looks, you're practicing a form of embodiment that can have lasting positive effects on body image."
From Objectification to Empowerment
Society teaches women especially to view their bodies as objects to be evaluated based on appearance. This self-objectification has been linked to body shame, anxiety, eating disorders, and reduced cognitive performance. Exercise, when approach through an achievement rather than appearance lens, can disrupt this harmful pattern.
Research by Prichard and Tiggemann (2008) found that women who exercise for health, enjoyment, or performance reasons report higher body satisfaction than those who exercise primarily for weight control or appearance. The motivation matters—and focusing on what your body can do rather than how it looks can transform exercise from another form of self-objectification into a path toward self-empowerment.
Learning to Celebrate Achievement Over Appearance
So how do we maintain that achievement-focused mindset even when confronted with photos or other appearance-based reminders? Here are some evidence-based strategies:
Practice functionality appreciation: Regularly reflect on what your body allows you to do, not just in exercise but in everyday life. Research shows that gratitude for body functionality improves body image (Alleva et al., 2015).
Set performance-based goals: Rather than appearance-oriented goals like "get thinner legs," focus on what you want to achieve: "run a 5K" or "do 10 push-ups."
Choose body-positive environments: Exercise in settings that emphasize performance and enjoyment rather than appearance. Studies show that mirrors in exercise spaces can increase self-objectification and anxiety.
Reframe your self-talk: When looking at those race photos, consciously redirect thoughts from appearance to achievement. "Look how determined I am in mile 12!" instead of criticizing how you look.
Connect with community: Share your athletic experiences with others who value performance over appearance. Social support reinforces achievement-oriented thinking.
A Personal Resolution
After my half marathon, I almost let those photos rob me of my triumph. But then I remembered what that moment really represented: months of early mornings, pushing through discomfort, building mental toughness, and ultimately crossing a finish line I once thought impossible.
So I'm making a pact with myself—and I invite you to join me. The next time I see a photo of myself in action, I'll focus first on what I was doing in that moment. I'll honor the achievement before I evaluate the appearance. Because my body is not just something to be looked at—it's the remarkable vehicle that carries me through this world and allows me to experience life's challenges and triumphs.
And that half marathon? Those 13.1 miles remain conquered, regardless of how I looked doing it.
What activities help you shift from appearance-based to achievement-based thinking about your body? Share your experiences in the comments below.
References:
Alleva, J. M., Martijn, C., Van Breukelen, G. J., Jansen, A., & Karos, K. (2015). Expand Your Horizon: A programme that improves body image and reduces self-objectification by training women to focus on body functionality. Body Image, 15, 81-89.
Homan, K. J., & Tylka, T. L. (2014). Appearance-based exercise motivation moderates the relationship between exercise frequency and positive body image. Body Image, 11(2), 101-108.
LePage, M. L., & Crowther, J. H. (2010). The effects of exercise on body satisfaction and affect. Body Image, 7(2), 124-130.
Prichard, I., & Tiggemann, M. (2008). Relations among exercise type, self-objectification, and body image in the fitness centre environment: The role of reasons for exercise. Psychology of Sport and Exercise, 9(6), 855-866.
Sabiston, C. M., Pila, E., Vani, M., & Thogersen-Ntoumani, C. (2019). Body image, physical activity, and sport: A scoping review. Psychology of Sport and Exercise, 42, 48-57.
