Motherhood can be challenging, and with all that it entails, mothers usually take their health and wellness for granted, pushing them to the bottom of their priority list. According to a 2021 research, many women tend to have a lack of self-priority because they tend to prioritize their child’s, partner’s, or family’s well-being, disregarding their own needs. However, becoming a mother does not mean that you have to disregard your own wellness. In fact, it is essential that you take care of your physical and mental health for the greater good of your family.
By now, most people already know that physical wellness is linked to improved mental health, thus leading to overall wellness. The best way to achieve physical wellness is through exercise, but this doesn’t necessarily mean spending hours at the gym. Here are some simple physical activities you can do in order to achieve physical and mental wellness.
Go To a Yoga Class
Yoga is not only a good way to stay in shape, but it also soothes the mind, which is a great combination for mothers. Doing yoga poses helps improve body strength, balance, and flexibility. According to health experts, practicing yoga helps lower blood pressure, blood cholesterol, and blood glucose levels. Doing yoga also benefits mental health since it can reduce stress and anxiety. It can even lead to better sleep since studies have found that 55% of yoga practitioners report improved sleep. This can lead to having more energy, and having a better mood,
New mothers may feel hesitant to leave their babies behind to go to a yoga class. The good thing is that there are yoga classes for new moms where they can bring their babies along and do stretches together. Here, the poses are catered specifically for new mothers and their young ones. Along with the physical and mental benefits, there are other benefits of mom and baby yoga classes. First, going to this type of yoga class can enhance the bond between mother and baby. Secondly, going to mum and bub yoga classes can provide a sense of community, since it is a chance for new moms to meet other mothers. This can ease loneliness because it provides an environment for group healing and support.
Simple Cardio Exercises
Cardiovascular exercise is any form of activity that increases one’s heart rate and respiration. It is a good form of exercise for moms because it uses large muscle groups and challenges internal body organs, which improves heart and lung function and blood flow. This type of exercise is associated with lower cardiovascular disease risk and even more cardiovascular benefits. So, doing cardio effectively leads to physical fitness, ultimately leading to improved mental health as well.
The most popular example of a cardio exercise is jogging. Just a 20 to 30-minute jog a day can reap big benefits. However, for busy moms or moms with babies or young children, there are other ways to incorporate cardio exercises while taking care of your child. One is baby dancing. You can dance around the house or in the living room while carrying your baby. You can also do some sit-ups while holding your baby. You can also go for a stroll with your baby on a stroller so you can get your recommended amount of cardio even on a busy day.
Strength Training for Moms
This type of training involves lifting heavy weights at low reps for the sole purpose of getting stronger. Mothers, especially new mothers, usually find themselves feeling weak and tired. Doing strength training may help address that problem, and it can also help to burn fat. According to a recent University of New South Wales research, strength training alone can help an individual lose 25% of their entire body fat. Moreover, it greatly lowers the risk of injury because strength training improves range motions and muscle mobility.
You may think that as a new mother, this type of workout may not be an option for you. However, there are many ways to do strength training at home even while taking care of your baby. You can do reverse lunges while hugging your baby. You can also do push-ups while your baby is on the mat in front of you, or do squats while carrying your child.
Balancing motherhood with your wellness is achievable. Make time to do yoga, simple cardio exercises, and strength training to stay physically and mentally healthy.