How to Stay Healthy and Fit as a Mother – Part 2

Exercise is one of the best ways to improve your physical and mental health. It can help you prevent or manage conditions like obesity, diabetes, heart disease, osteoporosis, depression, and anxiety. It can also boost your mood, energy, confidence, and self-esteem.

But how much and what kind of exercise should you do? The general recommendation is to aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking, cycling, or swimming) or 75 minutes of vigorous-intensity aerobic activity (such as running, jumping rope, or aerobics) per week. You should also do muscle-strengthening activities (such as lifting weights, doing push-ups, or using resistance bands) at least twice a week.

However, these guidelines may vary depending on your individual needs and preferences. For example, if you are pregnant or have recently given birth, you may need to modify your exercise routine to suit your changing body and avoid complications. You should consult with your healthcare provider before starting or continuing any exercise program during pregnancy or postpartum.

Some tips to make exercise more enjoyable and effective for mothers are:

• Choose activities that you like and that fit your schedule and lifestyle. You can try different types of exercise, such as yoga, Pilates, dancing, hiking, or team sports. You can also mix up your routine to avoid boredom and plateaus.
• Set realistic and specific goals and track your progress. You can use a journal, an app, or a wearable device to record your workouts and achievements. You can also reward yourself with something healthy and fun when you reach your milestones.
• Find a support system and accountability partner. You can join a class, a club, or an online community of other mothers who share your fitness goals. You can also exercise with a friend, a family member, or your partner. Having someone to motivate you and keep you company can make exercise more fun and less daunting.
• Listen to your body and be flexible. You may have days when you feel too tired, sore, or busy to exercise. That’s okay. Don’t beat yourself up or give up on your goals. Just do what you can and resume your routine when you feel better. Remember that any movement is better than none.