Unfortunately for busy moms, when life gets chaotic we tend to prioritize things other than exercise. This may result in sporadic workouts and an inconsistent routine, or possibly skipping structured workouts altogether. This leads to the question, is something better than nothing??
Well, the short answer is yes…when it comes to the health benefits of exercise, then some physical activity is absolutely better than no activity. In fact, so much so that "make exercise a lifestyle" really needs to be a priority.
In a study of 35 healthy men and women, researchers found that many of the benefits they gained during a 13-week exercise program were lost over the course of one month of cessation of the program. This included strength gains, body fat percentage, and measures of heart health. However, the most important to note is that it only took one week for participants to lose the improvements in their blood pressure and cholesterol! This indicates that to keep your cardiovascular risk factors low, you need to maintain physical activity and make it a lifestyle. So returning to the answer to the question, yes some exercise is better than being sedentary when it comes to exercise and health. Upper and lower body strength gains also decreased progressively the month after completing the program. The good news is that the study did show us that 20-30 minute resistance training workouts just 2-3 times per week was enough to see fitness improve!
If staying consistent with exercise sounds easier said than done, here are some tips on how to make fitness work for you.
Be realistic with your time and identify ways that physical activity can naturally fit into your life. If you’re up several times per night, then setting a goal to do even a 10-minute HIIT workout before the baby wakes up in the morning is probably unrealistic and completely un-motivating. However, saying that you’re going to beat the afternoon energy slump by doing a 10-minute stroller walk with the baby, is probably more manageable and something you might look forward to.
Start with the minimum. If you can get benefits from just two days per week of strength training, start there. If you don’t have a gym membership, start with at-home bodyweight exercises. If you feel weak and experience pain with exercise, start with just a few core exercises.
Hire a professional. We invest in professionals for all sorts of things…cleaners to save time with housework, going to a nail salon instead of home pedicures, and therapists to improve our mental health. But for some reason when it comes to fitness, hiring a professional can be seen as a luxury. There is nothing wrong with seeking someone to hold you accountable. There is value in having an expert design a 30-minute program that will improve your strength.
I hope this post encourages you to adopt an active lifestyle!