Spring Into Action- Small Steps for Big Mood Wins

Amanda White, LCSW

It’s no surprise that as a mom prioritizing your own physical health through exercise and movement can come with numerous challenges. It’s often hard to find the time, motivation, childcare, energy and manage the guilt of doing something for yourself when you could be doing so many other things for your children and family.

But despite all of these challenges and barriers, there are so many benefits of exercise for a mom’s mental health. During intense periods of sustained exercise and movement your body releases a rush of endorphins which can cause temporary feelings of euphoria, decreased anxiety and improved mood. Physical movement and activity also leads to decreased stress levels as levels of cortisol in the body are lowered as well. Cortisol is our body’s primary stress hormone and when too high you can feel “wired,” anxious and irritable. Exercise for moms can help to improve sleep, energy levels and self-esteem. When a mom feels better about herself, she can in turn be a better mom for her children.

Spring—a time for new beginnings is the perfect time to dive into more movement and experience the benefits that exercise can bring.

Here are some practical tips to help incorporate movement and exercise into your daily rhythms as a mom:

1.) Prioritize and plan ahead: Schedule time to exercise and start small. Give yourself 10-15 minutes each day to do something— anything! Even a short walk or small work-out video from Youtube can suffice. Most importantly, determine the best time of day that you can fit this into your day. If you’re a mom with a newborn it may not make sense at all to wake up early after multiple awakenings at night. Instead, do a small work-out as soon as your baby goes down for an early nap. If your children are sleeping through the night and you’re an early riser, complete your work-out right away when you wake up instead of focusing on all of the other chores and tasks needing done.

2.) Incorporate your children: When possible, incorporate your children into your work-out. It may be hard to find childcare or even time to exercise when your children are sleeping or at school. Sometimes the best thing to do may be taking your children on a walk outside, running around the playground with your older ones, swimming at the community pool or even engaging in a quick dance party before dinnertime.

3.) Get outside! As we start Spring and are able to enjoy the warmer weather, take your work-out outside. Whether it’s with your children or without, go on a walk or run, take a hike in nature, go swimming or even try a Yoga video on your back porch. You will enjoy the beautiful weather, nature and a work-out all at the same time.

4.) Find a work-out buddy (or two) to hold you accountable and make it fun: If you’re able to, find another mom who wants to join you on your exercise journey. You will likely follow-through more consistently on a walk, run or work-out class if you have someone else holding you accountable. Not only will you be more likely to commit to your work-out consistently, but you will also have more fun doing it. If you also need to bring your children along then plan a mom walk with a friend- grab the strollers and the kids and get outside to enjoy the fresh air and chat while you move!

5.) Be flexible and give yourself grace: Your exercise routine may not look at all like it did pre-kids, and that’s okay. Your postpartum body may not move in the same ways it did pre-pregnancy, and that’s okay. Your amount of activity and exercise may ebb and flow dependent on various stressors in your life related to work and raising kids, and that’s also okay. Remind yourself that exercise is about your physical health but it’s also just as much for your mental health. Go easy on yourself and give grace as you determine what will work best for you in your current season of life.

6.) Focus on how you feel and celebrate the wins! Lastly, don’t forget to focus on how you feel after your work-outs. Remind yourself that you are working to feel the positive mental impacts of exercise. It’s not simply about losing weight or changing your physical appearance. Celebrate your successes by giving yourself credit and acknowledging the positive changes you’re making.

No matter how you choose to move your body, start today! Your physical health and mental health will thank you for prioritizing yourself, and your family will thank you for taking the time you need for yourself to be a better mom.