Written by Vera Coetsee, Health and Nutrition Coach
19 February 2024
Being a mom can be an incredibly rewarding experience, but it is also a role that comes with countless responsibilities and demands. With the constant juggling act between taking care of children, managing household chores, and possibly working outside the home, it is unsurprising that the mental health of mothers can often become neglected.
Engaging in regular exercise is crucial for maintaining and improving a mom’s overall mental well-being. It not only offers a much-needed outlet for stress, but also promotes feelings of empowerment, increases self-esteem, and provides an opportunity for self-care, ultimately benefiting both the mother and her family. Physical health plays a crucial role in improving a mom’s mental health in several ways:
Exercise releases endorphins
Regular physical activity, like exercise or any form of movement, triggers the release of endorphins, which are natural mood-boosting chemicals in the brain. Endorphins help reduce anxiety, stress, and depression while promoting feelings of happiness and well-being.
Physical activity can improve sleep
Many studies show that exercise will help you fall asleep faster and can improve the quality of your sleep. However, be aware, for some people, exercising too close to bedtime can be disruptive.
Exercise can lessen anxiety and depression
Engaging in physical activities helps relieve stress by reducing the levels of stress hormones in the body, such as cortisol. When stress is reduced, a mom’s mental health improves, allowing her to better cope with the challenges of motherhood.
Exercise boosts energy
Research has shown that exercise helps to build stamina and endurance and trains our muscles and cardiovascular system to work efficiently. When we don’t exercise, our body has to work harder to keep up with the demands we place on it. So, even small amounts of activity every day will help keep up your endurance and strengthen your systems, so you don’t feel as tired doing daily activities.
Physical activity can enhance social interactions
Participating in group exercise classes, sports activities, or other physical activities can provide opportunities for social interactions and community engagement. This social support network fosters a sense of belonging and connectedness, reducing feelings of loneliness or isolation, which are detrimental to mental health.
Exercise can boost self-esteem
Engaging in physical exercise and taking care of one’s physical health can improve self-esteem and self-image. Seeing and feeling physical improvements, such as increased strength, weight loss, or toning, can enhance a mom’s confidence and sense of self-worth, leading to improved mental well-being.
If you need support with your mental health, make an appointment at our clinic here.
Sources:
Coll CVN, Domingues MR, Stein A, da Silva BGC, Bassani DG, Hartwig FP, da Silva ICM, da Silveira MF, da Silva SG, Bertoldi AD. Efficacy of Regular Exercise During Pregnancy on the Prevention of Postpartum Depression: The PAMELA Randomized Clinical Trial. JAMA Netw Open. 2019 Jan 4;2(1):e186861. doi: 10.1001/jamanetworkopen.2018.6861. PMID: 30646198; PMCID: PMC6324311. https://pubmed.ncbi.nlm.nih.gov/30646198/
Dipietro L, Evenson KR, Bloodgood B, Sprow K, Troiano RP, Piercy KL, Vaux-Bjerke A, Powell KE; 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE*. Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Med Sci Sports Exerc. 2019 Jun;51(6):1292-1302. doi: 10.1249/MSS.0000000000001941. PMID: 31095086; PMCID: PMC6527310. https://pubmed.ncbi.nlm.nih.gov/31095086/