Before kids, I worked out five days a week. I enjoyed going to the gym and taking aerobics classes with my girlfriends. Somehow, working out seemed like more of a social activity than physical fitness. The time I used to spend at the gym has been replaced with Mommy and Me Classes and weekly swim lessons, but when I heard that the pandemic shut down parts of the American economy including fitness centers, I immediately empathized with everyone complaining about not being able to go to the gym. No, going to the gym isn’t essential, but there is definitely a mental aspect of losing that shared social wellness experience that makes it feel essential.
The University of Alberta conducted a study that showed “a substantial increase in the likelihood of maternal depression and anxiety in pregnant and postpartum women during the COVID-19 pandemic.” Not only are we separated from friends and family but we’re spending significantly more time in the house with our partners and little ones. For many moms, this means very little time or space to yourself. Our stress is magnified by the constant worrying about things we can’t control and the loss of our everyday lives and routines. One of the most important things you can do to combat these overwhelming emotions, however, is to stay physically active. The best part is that physical exercise doesn’t have to be hard and can even be fun.
Here are three ways to recreate that feeling of essential self-care with very little time and space:
Stretch in Bed
Sometimes my biggest obstacle to exercise is getting out of bed. Once I’m out of bed, there are a thousand things that are “more important” to do that day and exercise gets pushed to the back burner. I recently decided that the only way to combat this is to exercise in my bed! I discovered a short YouTube video hosted by Cassey at Blogilates that shows you how to use light stretching to improve relaxation and sleep. She explains how—beyond eating clean and staying active—sleep is the “third pillar that we are all missing” to see results in our physical and mental wellbeing. Cassey’s positive attitude and gentle encouragement remind me that all activity is good activity. It’s like a private, socially distanced yoga session with a good friend.
Make it a Family Affair
Most of us moms have resorted straight to silliness to distract or calm an upset child. Sometimes singing a silly song or breaking into dance is the only way to capture their attention. Little do we realize that that same strategy can be used to improve our own mood. In just five or six minutes, you can get the whole family active and smiling! The video game Just Dance has 10 versions with 40-50 songs each that have original dance choreography that’s easy to follow along. For little ones, the freestyle choreography options are endless! Just shake and wiggle until everyone falls apart into giggles.
In addition to burning calories, the Mayo Clinic encourages laughter to stimulate your heart, lungs, and muscles and ease tension. Laughter can also release neuropeptides to help combat stress and potentially more-serious illnesses, leading to an improved immune system—an added bonus in this COVID-19 era. Just Dance is available on Wii, Playstation, Switch, Xbox, Android, and even YouTube.
Schedule in Seven Minutes
I’m not going to lie. This pandemic has made me lazy. It’s hard to get the motivation, let alone the time, to do a continuous 30-minute workout these days. The American College of Sports Medicine’s Health & Fitness Journal found 12 exercises that can be done in seven minutes (which you can repeat during the day) that can curb appetite, lower blood sugar levels, and improve metabolism for up to 72 hours post-workout. YouTuber Vicky Justiz created a 7-minute video called “Lazy Girl Full Body Workout” that is compatible with small spaces and, best of all, doesn’t require any jumping. I use this as a chance to clear my mind, tone my body, and reset my mood. Best of all, your family will barely even notice you are gone.
Physical fitness is essential, but for some of us, the way we achieve it has changed. Give yourself some grace for these changes. Stretching in bed is still stretching! Gift yourself those few quiet moments in the comfort of your bed before the chaos of the day begins. When the chaos does start, find the silliness in it and give in! Dance, shake, and wiggle away the stresses of the day. You’llbe surprised how healing a good, hard laugh can be. Before you fall into bed after another long day, carve out just seven minutes for yourself. Take your mind off everything and just focus on your health. It’s just seven minutes, but your body will thank you for it and your family will, too.
Articles are for informational and self-help purposes only. Articles are not meant to provide specific advice for your specific situation. They should not be treated as a substitute for psychological, behavioral health, medical, financial, relationship, or career advice or as a substitute for consultation with a qualified professional. Nothing in any Article is intended as a recommendation or endorsement of any products, services, healthcare provider, opinions or other information.
The opinions expressed by the author and those providing comments are theirs alone and do not reflect the opinions of Mother’s Day Magazine. Mother’s Day Magazine is not responsible for the accuracy of the information supplied by the author. The Terms and Conditions are incorporated herein.