Moms, this one’s for you. You know you have to get more physical activity. But some days fitting in a workout seems impossible. Today, I’m discussing some of the reasons moms should get in some daily physical activity and some of the best workouts for busy moms like you.
Benefits of Exercise
We’ve all heard it, right? The benefits of exercise are numerous. First, there are the physical benefits—improved cardiovascular health, lung capacity, strength, endurance, better sleep, lower blood pressure, less risk of injury, and the list goes on. A big driving force for a lot of people is weight maintenance. While I don’t ever recommend focusing on weight loss, regular exercise, especially muscle-building exercises, can help maintain your metabolic rate.
Other reasons to exercise include improved mental health, emotional coping, stress relief, improved aging, increased cognitive function, and reduced risk of dementia and Alzheimer’s disease.
Weightlifting vs. Cardio After 40
One of the reasons why we gain weight as we age is that we have a steady decline in muscle mass. We can prevent that loss of muscle by building muscle. You can build muscle by lifting heavy weights just a few times a week.
Another thing to note is that YOU WILL NOT GET BULKY! I’ve heard women say that they don’t want to lift heavy weights because they are afraid they’ll look like the Hulk. It is incredibly difficult for a woman to bulk up. If a woman looks like the Hulk or Arnold Schwarzenegger, you can almost guarantee that they’ve taken some sort of growth-enhancing drug. We simply DO NOT have the testosterone needed to build large amounts of muscle.
I’ve been incorporating weightlifting into my weekly physical activity for several years. And I try to push myself to lift as heavy as I can without injuring myself. My confidence level grows as my strength does. It feels so good to be strong.
Cardio isn’t bad. In fact, there are specific benefits that come with steady-state exercise. I’m a runner. But I don’t run to burn calories. I run because it challenges me and makes me happy. I’m encouraging you not to chase after that calorie burn. If you are using cardio to get into a calorie deficit, you may actually be reducing your muscle mass.
Postpartum Exercise
You’ll have to ease back into exercise after delivery. Usually, you are cleared for regular physical activity at your 6-week checkup. The best workout for you is going to be one you can actually manage with the unpredictability of a newborn.
While you may have been easily able to get in a 45-minute workout before you had the baby, that may no longer be the case. You may think they are down for a good nap, and just as you start your workout, the baby starts crying.
It’s okay to keep it simple. Can you fit in a 5-minute HIIT workout? How about a walk with the baby in a stroller? I promise it gets easier and they get more predictable as they get older.
Workouts and Weightlifting After a C-Section
After a c-section, you usually need a bit more recovery time. You are healing from a major surgery, all the while sleep deprived and maybe a little low on nutrients due to the pregnancy.
Ease back into exercise. Start with breathing exercises and walking. Listen to your body. You can gradually add in exercises to strengthen your core. Eventually, you can return to the activity you were doing before and during pregnancy—including weightlifting.
Have Fun While Working Out
Why do we stop playing when we grow up? Kids don’t need to run on the treadmill to get physical activity. They play! For some reason, as we become adults, our idea of physical activity is solitary movement. But we need to find movement we love to do.
Some of the most fun I have throughout the day is playing with my kids. We have this game where we put all of these random balls—volleyballs, soccer balls, footballs, nerf balls—in the middle of the trampoline. My kids bounce around the perimeter of the trampoline and I try to bounce and kick those balls at them. I get my cardio in, and my kids love it. Win-win for everyone!
Play like a kid. Don’t just watch from a distance. Play tag, basketball, hide-and-seek, etc. And try something new, like kayaking. Kayaking is fun, gets you out in the fresh air, and is easy to learn.
Quick Workout Routines
Wondering how to fit it in? You don’t have to do an hour of activity every day. Start small. The best workouts for busy moms are the ones that fit our schedule.
During nap time, do a 5-10 minute high-intensity workout. Do squats and lunges while you are folding laundry. While playing on the floor with your kids, do some pushups.
Here are a few videos I’ve done when I’ve been pressed for time.
If you are in a stage of life where you can’t be alone to exercise, include your kids. Play. Now is the time to instill the importance of movement. Go on a hike, bike ride, or walk together. My kids are usually around when I get my exercise. They jump on my back while I do planks. Can a parent even get on the ground without the kids thinking it’s playtime? 🙂 Also, they’ll often join me when I do a video workout.
Give Yourself Grace
Remember that as a mom, your time is not your own. The best of plans often come unraveled with a sick child, a broken dishwasher, or piles of laundry. If you didn’t get a chance to exercise that day, that’s okay. Your heart won’t shrivel up.
Do you need help figuring out how to fit it all in? Overwhelmed by managing your health? I can help you prioritize wellness and get you on track to achieve your healthiest self.
About the author
Erin is a registered dietitian and diabetes educator with almost 20 years of experience. She specializes in weight-inclusive diabetes care and prevention, intuitive eating, fitness, and women’s health. She works as a consultant and writer in the health and wellness space. Erin is passionate about empowering people to manage their own health and to have peace with food.