A Mother's Guide to Getting Exercise (when your mind says No!)
Balancing motherhood with everything else can lead to anxiety and burnout. Because you have been making decisions on behalf of others (namely, the kids) after a while this can result in decision-fatigue. So when it comes to you you get into the habit of procrastination. Getting out of this cycle can be a challenge, but integrating regular physical exercise into your routine can greatly improve your mental and physical well-being. This guide offers practical strategies to help mothers overcome these obstacles and establish a sustainable exercise routine.
Did you know?
Running produces natural feel-better compounds. Yep, the mood-boosting maestros are set off when you run (If you’ve heard the term “Runner’s High”, it is good to know it’s scientifically-backed).
This results in:
A sense of calmIncreased pleasureReduced pain.
Step 1: Give Yourself A Break from Mum Guilt and Set Realistic Goals
When you’re up to the proverbials experiencing anxiety, overwhelm, and burnout, making a decision to put yourself first seems very far off in the distance. You can wave at it from afar, but you just don’t know how to get there… In fact, as mothers we can experience decision-fatigue, as we’ve made about a gazillion decisions before getting the kids out of the house.
Over on the SO App program there’s some bitesized learning on Procrastination and the Pain and Pleasure Principle, to help navigate those indecisive waters.
TOP TIP: Set achievable exercise goals that consider your current energy levels and schedule. Start small (or even teeny) and gradually increase the intensity and duration of your workouts. And do JUST ONE THING. Don’t try to pile a lot of different activities into one.
Step 2: Prioritize Self-Care and Mindfulness
1. Dedicate a few minutes each day to practice just 1 thing that brings you peace. Make it just one thing, though. Otherwise, you may end up back in the decision-fatigue cycle. Stare at the sea, meditate, do some box breathing.
2. Create a calming pre-workout routine that includes activities like stretching, journaling, or listening to soothing music.
Step 3: Schedule Exercise as a Non-Negotiable
1. Treat exercise as an important appointment on your calendar. Choose a consistent time that works for you, whether it's early in the morning, during your child's , or after they go to bed.
2. Start with short workouts, such as 15-20 minutes, to make it easier to fit into your day. As your routine becomes more established, you can gradually increase the duration.
Step 4: Choose Enjoyable and Accessible Activities
1. Select exercises that you genuinely enjoy, whether it's walking, dancing, yoga, or swimming. Doing activities you like increases the likelihood of sticking with them. Doh! But many people say they do running because they have to, not because they enjoy it. I would say to that, firstly, slow down, and stop comparing yourself to other runners. Slow down and smell the roses.
2. Incorporate your child into your exercise routine. Play active games together or involve them in exercises suitable for their age.
Step 5: Create a Support Crew
1. Your cheerleaders might be in person, family, or friends. Or they might be an online community. I have a free Facebook Group as a community to share with each other. I would love to see you guys over there. Do check it out!
2. Consider joining local or online support groups for mothers who are also trying to incorporate exercise into their routines.
Step 6: Break Down Tasks and Minimize Overwhelm
1. If you're feeling overwhelmed by the thought of exercise, break it down into smaller steps. For example, put on workout clothes, do a warm-up, or start with a short walk around the block.
2. Use the "Two-Minute Rule": Commit to exercising for just two minutes. Often, once you start, you'll find the motivation to continue.
Step 7: Reward Yourself and Track Progress
1. Celebrate your achievements, no matter how small. Treat yourself to a relaxing bath, a favourite snack, or a brief break after completing your workout.
2. Keep a workout journal or use a fitness app to track your progress. Seeing improvements over time can boost your motivation and confidence.
Incorporating exercise into your daily routine as a mother dealing with anxiety, burnout, and procrastination may seem challenging, but with determination and a supportive mindset, it's achievable. Remember that self-care is essential for your well-being, and taking care of yourself ultimately benefits your ability to care for your family. By following these steps and adapting them to your unique situation, you can establish a sustainable exercise routine that supports your physical and mental health.
