A Fitness Challenge boosts Physical and Mental Health

August 5, 2009 by thepranamama
Filed under Health & Fitness

For busy moms, it’s hard to make time for exercise. We are exhausted by our daily routines and caregiving, and if anyone has a toddler, you know you get your heart rate up several times per day without even trying! But physical exercise, especially when done by yourself or with friends, is not only beneficial for your body, it can also do your mind a world of good.

According to the Mayo Clinic, regular physical exercise fights chronic disease, helps manage your weight, boosts energy levels, promotes better sleep and can improve your sex life. OK, so most of us knew that. But did you know that there is ongoing research at Duke University, studying the effect of exercise on mental health? Researchers studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. However, one does not need to be clinically depressed to reap the same benefits. Many people exercise to boost confidence and lower anxiety, tension and stress. One can easily see how these benefits lead to overall wellness.

If you lack motivation, you may be bored with the same old routines. Why not try something new, maybe something you never pictured yourself doing? You may find it difficult to believe in yourself, but think about this: you are doing what is arguably the most difficult job in the world – parenting. Every day you find the strength to entertain, discipline, nurture and advise your children. This is no small task! Certainly you can lace up your sneakers and or strap on your bike helmet and get fit.

To get started, take it one day at a time. No one ever woke up and decided to climb Mt. Everest without a long-term plan. Here are my tips for getting and staying motivated, and including physical fitness as part of your routine:

Consult an expert: There are many online resources for getting advice, making fitness goals and tracking your progress. (One of my favorites is Livestrong.com). Additionally many gyms will offer introductory personal training as part of your membership. This is enough to get you started and you can always check in with your trainer periodically if you want more guidance.

Start a group or join a club: Many moms join local running, walking or cycling clubs through neighborhoods, gyms or local retailers. Knowing that someone is expecting you to show up for your workout is sometimes all the motivation you need to get out the door instead of hitting the couch. Plus the feeling of “we’re all in this together” can alleviate self-doubt and boost your confidence. Even if you don’t like to work out while socializing, having someone alongside or a buddy to check in with later is motivating.

Schedule workouts just like any other appointment: Prioritize your workouts by scheduling child care and other errands and appointments around them. Don’t budge!

Set a goal: Setting a goal and tracking your progress will give you a sense of accomplishment with every workout. You might set the goal of running in a 5K road race. There are books, magazines and web sites that will help you get started and gradually increase your distance over time so that you are comfortable in time for race day.

Review your progress and set new goals with every accomplishment: Continue to register for races, or set goals of improving your distance or time on your own. Tell a friend or your workout group of your goals so that you are accountable for performing by a certain date.

I started running several months ago. I still don’t really know why, but one day while walking, something told me I was capable of doing more. For some reason, I listened to my intuition and started jogging. I surprised myself and actually enjoyed it! I researched a running plan, registered for a 5k 8 weeks out, and kept going. The benefits were almost immediate: I had more energy, my clothes fit better, and I felt physically stronger. However, it was the emotional benefits that really took me by surprise! I was so proud of my accomplishments and could not understand why I had lacked the confidence beforehand. I was happier and more relaxed.

At the end of a long hard day with the kids, my reward for being Mommy is my run. I look forward to my time, when I can unwind and de-stress in the fresh air, all alone, tuning out the world and focusing on me. Even the pure enjoyment of listening to my favorite workout music makes me happy, because it’s my time. And by taking time out for my physical and mental health, I believe I am a better parent in the long run. Not only am I more patient, more energetic and more willing and able to give my kids 100%, but hopefully they will learn that exercise is an important part of life, and will in turn be stronger, healthier, happier people.