Blending Mom & Movement

Blending Movement and Motherhood for Mental Well-being

As a society, we’ve been made aware that our mental health and well-being are crucial, especially for mothers. The surgeon general has recently issued an advisory on the mental health and well-being of parents, giving reassurance to parents that their overwhelming stress surrounding childrearing is not going unnoticed. This stress is particularly evident in mothers of young children, who often face the added challenges of social media and the pressures of intensive parenting.

As an exercise physiologist and health researcher, my objective is to teach mothers to move their bodies while maintaining self-compassion. I recognize that while physical activity may benefit mental well-being, it is also an added stipulation in an overburdened schedule.

Why Workouts Often Don’t Work

Traditional exercise prescriptions, which involve structured exercise at a specific intensity for a prolonged duration, may be a deterrent in some circumstances. These simply don’t work for those who struggle to find time in their schedule for self-care. This may be true for mothers, who are often front-loading domestic duties, immersed in intensive parenting, carrying the mental load of motherhood, and working outside of the home.

With time spent with children skyrocketing in recent decades, and most mothers not having the support that makes childrearing more manageable, it’s no wonder that mental well-being – and more so, physical activity – is suffering. A 2020 study found that 39% of working mothers in the United States did not engage in a single bout of vigorous activity during the week. Yet, those who were able to engage in regular physical activity had a higher quality of life.

Feasible Fitness

So, what is the solution? How can we promote physical activity to support mental well-being among mothers without adding to their overwhelming to-do list? From my own research with new mothers, it’s evident that those who attempt to stick to more structured exercise often find it falls by the wayside, as even the best-laid plan can be deterred by child sickness, work deadlines, and softball tryouts.

In a recently submitted research study, my colleagues and I focused on having mothers engage in physical activity around their own feelings of readiness. This ensures that exercise doesn’t become another overload that their body isn’t recovered enough to handle. For instance, one participant described:

“‘I’m obviously not feeling so great, so I’m not going to try to push myself to do anything too intense… kind of give you permission to kind of just more focus on yourself and just recover, so that was nice.'”

In contrast, in a previous study we offered physical activity programming in a structured online format to new mothers. Participants couldn’t adhere to the program the way that was expected and it made them feel that they were failing.

“‘At the end of the day, I was like, yeah, no, I’m not doing this video, I am going to bed. So, that would make me feel… I was not enough, I should have done that, I should have pushed myself more. So, it was a love-hate relationship with it.'”

Flexible Approaches

It appears that flexible approaches may be best when it comes to mothers adhering to physical activity, given the challenges in finding time to succeed at more stringent programming. ‘Exercise snacks’ have taken off as an opportunity to move in small bites throughout the day to achieve health benefits. In addition, “no pain, no gain” is out of fashion and there is an increased focus on promoting enjoyable exercise. For instance, getting to choose how hard one pushes their body during exercise – rather than prescribing a specific intensity – increases overall engagement in physical activity. Green exercise, or engaging in physical activity in a natural environment, has also been shown to be more pleasurable and should be considered as a way to increase adherence.

Conclusion

As a full-time working mom of two young children – and lacking a local support system – physical activity has changed dramatically for me in the last few years. I’ve squeezed in yoga at the office before school pick-up, have run or walked around baseball fields during spring sport chaos, and lifted weights in the backyard while my kids ran in circles around me. It’s not perfect, but it’s getting the job done and I feel better for it.

While all mothers have divergent challenges and these may not be solutions for everyone, mothers missing out on physical activity during these stressful years does not promote their health and well-being. So maybe the solution is to be flexible and self-compassionate around physical activity engagement while recognizing the many demands being placed on mothers.

Q: What are some flexible approaches to physical activity that I can try?
A: Consider trying ‘exercise snacks’ – small, manageable chunks of physical activity throughout the day – or find activities that you enjoy, such as green exercise or yoga.

Q: I’m a busy mom – how can I fit physical activity into my schedule?
A: Try to incorporate physical activity into your daily routine, such as doing a quick workout during commercial breaks while watching TV or taking a short walk during your lunch break.

Q: I’m not a morning person – can I still fit in physical activity?
A: Absolutely! Physical activity can be done at any time of day. Try doing a quick workout during your lunch break or after dinner.

Q: I’m not sure where to start – what are some beginner-friendly exercises?
A: Start with small, manageable exercises such as bodyweight squats, push-ups, or lunges. You can also try online workout videos or apps that cater to beginners.

Q: How can I make physical activity a priority when I have so many other demands on my time?
A: Try to prioritize self-care and make physical activity a non-negotiable part of your daily routine. Even small amounts of physical activity can make a big difference in your mental well-being.