whose exercise and fitness habits change after becoming a mother. In addition to preparing food, playing with the children, and changing diapers, the daily routine is filled with tasks related to motherhood, and finding time for yourself is challenging. Since becoming a mother entails entering an endless cycle of change as your child grows up, many mothers feel stuck and unable to exercise.
Those of you who have just become mothers and are familiar with these issues should know that you are not the only one. Fortunately, there is a way to break the cycle of work for working mothers, and add exercise and fitness to their lives.
By focusing on our health and fitness, we will naturally become a better person. Here are some tips for mothers who have limited time for exercise and fitness.
1. Get motivated to exercise
Your first question should be why you value exercise? What is your fitness goal? Would you like to be healthy so you can keep up with your children?
Do you enjoy exercising? Despite being tired, do you like the feeling of having more energy after exercising? When you need a little motivation, remember how strong you feel after exercising.
How will you feel after exercising? Instead of trying to achieve your ideal weight, focus on how agile you will feel after exercising.
2. Rise early in the morning if possible.
The start of the day is the best time for mothers who can get up early in the morning, but those who stay up late at night will not be able to use this opportunity. You will not be able to take advantage of this option if you have poor sleep quality, you have to get up several times during the night to breastfeed or change diapers, or you have nightmares at night. Take time to rest and rejuvenate if you are tired. In contrast, if you try to boost your energy through exercise (especially high-intensity exercise), this will only increase your body’s cortisol levels, make you more stressed, and a good exercise program is unlikely.
Set your alarm for the time before your baby wakes up if you enjoy exercising in the morning after a good night’s sleep.
As you get used to exercising first thing in the morning, you will notice that one thing has been removed from your to-do list. The release of endorphins also increases energy and clears the mind.
3. Take part in a short but effective exercise program.
It is okay if you cannot follow a complete exercise program. Short bouts of exercise a day are just as beneficial as long bouts of exercise. You may not be able to exercise 30 minutes a day after giving birth.
Don’t be afraid to divide your exercise program into several time blocks throughout the day. Short periods of activity and exercise throughout the day can add up. It is recommended that mothers divide their exercise into 10-minute blocks; Do 10 minutes of strength training, 10 minutes of aerobic exercise, and 10 minutes of torso exercise, and dedicate 30 minutes to stretching.
As well, it is very important to remember that being active throughout the day is very important because the time you spend running after the children during the day also counts as activity time.
4. Follow your baby’s bedtime routine
Taking care of a baby takes a lot of time and effort. Sometimes the baby’s bedtime or sleep duration is unpredictable. Although you need a lot of rest, try to do whatever you can when the baby is sleeping and the house is quiet. You should allow your baby to sleep and nap, rest after lunch and when he is with his father, and try walking or exercising.
5. Try to be flexible.
Reduce your expectations. You will be disappointed if you have high expectations. Adjust the plans as needed according to what happens and don’t be afraid to change a lot of things.
6. Allow children to participate in sports without fear.
Exercise can be used to teach children about health (and deplete some of their energy). You can involve your children in a variety of exercises depending on their age.
Children enjoy participating in sports programs such as yoga, kickboxing, and more. They play with toys, color a coloring book, or make Legos when they get tired.
Group exercise has many benefits.
7. Mothers can connect with each other
This can be very beneficial to mental health. It doesn’t matter if these mothers are your best friends or if they are people with whom you attend classes like sports. A common sense approach will keep you motivated and help you reach your fitness goals.
8. Drink plenty of water.
It is easy to underestimate the importance of water supply, especially when dealing with children. Drink plenty of water. Always carry a water bottle with you. Hydration can benefit the skin, hunger, digestion, immune system, and metabolism.
9. Ask your spouse for help.
Asking for help can be difficult, but it is important. You do not have to do everything on your own. While your spouse watches your child, you can go to the gym, walk, or even take a nap. You will have ample opportunity to do things you couldn’t otherwise do if you hire a babysitter.
10. Start the program.
Schedule tasks each week, set priorities, and determine which workouts you can plan ahead.
11. Pre-plan meals as much as possible.
Opening the freezer and seeing a lot of food that has not been transformed into a special dish is frightening. Make sure you plan your meals each week.
12. Use options that make your life easier.
Make your life easier by doing whatever you can. Instead of cooking chicken, buy it already cooked.
13. Tell me about a program you are excited about.
You will be more motivated and persistent if you have a fun program. Choose an exercise and diet plan that you enjoy. In any other case, it will be difficult to continue doing so in the long run.
14. Don’t be too hard on yourself.
Things don’t always go according to plan. Your baby cries for eight hours straight. The best way to treat a child is to be at the doctor’s office all day or to do personal or family work. In this situation, you will need sleep because it has been a long day. It is the best and the hardest job in the world to be a mother.
If you cannot exercise today, you will exercise tomorrow or the next day. It is essential to have the time and energy to exercise regularly.