Looking for some lifestyle changes to be a healthier, happier mom? Being a mom is no joke. We have other humans constantly depending on us, and we do everything in our power to make sure we do the best for them to be healthy and happy. We try to feed them healthy, vitamin-enriched foods, get them to play outside and participate in extracurricular activities, exercise their brains, keep them clothed, clean, happy and so much more. But what do we do for ourselves?
We often push ourselves: our health and happiness aside for our kids. But in order to fill their cups, we must first fill ours! It’s so important for moms to take care of themselves, so I’m sharing 8 easy, healthy lifestyle changes for busy moms!
Lifestyle Changes for Happy Moms
Take a look at these easy, healthy lifestyle changes for moms and see which ones you can implement first. Some are easier to implement than others but stick to them. Once a change becomes a habit, try another, then another! Before you know it, you’ll be focusing a little more on yourself with even more to give to your children!
1. Drink more water
Sounds easy right? It is! I cannot stress how important water consumption is for your body. Did you know that drinking more water actually decreases your water retention? That’s right, the more water you drink, the less you retain because your body isn’t trying to hold onto extra water when it’s getting enough. That means decreased bloat.
Some other benefits of drinking water are:
- aids in digestion and prevents constipation.
- improves skin complexion.
- increases energy by carrying nutrients to your cells.
- stabilizes your heart rate.
- cushions your joints.
- promotes weight loss by reducing hunger and increasing metabolism.
These are just a few benefits and some of the many reasons why you should increase your water intake.
How much water should I drink a day?
The general advice that everyone remembers is 8 cups a day which is 64oz of water. That’s a great place to start, but it’s actually recommended by the Mayo Clinic for men to drink 15.5 cups and women to drink 11.5 cups or 92 ounces of fluid a day to stay hydrated. Of course, you can drink other things for hydration like sports drinks and tea, but things like soda and coffee don’t count towards this number.
I recommend my personal training clients to aim to drink half of their body weight in water daily. For example, a 180 lb person should aim for 90 ounces of water. Start with the standard 64 ounces a day and then you can work your way to it or up from there!
2. Wake up before your kids
Depending on how old your kids are and what time they wake up, this can be difficult. However, if you can get up 30 minutes to an hour before your children, you can get your day started in peace before they begin dictating your day.
Things you can do if you wake up before your kids to help with a more seamless day:
- Workout or go for a walk
- Drink your coffee in peace
- Practice gratitude or meditate
- Journal
- Get ready for the day
- Tidy your living space
- Prep lunches and backpacks
3. Get 30 minutes of physical activity
I know. We’ve all said it and most of us feel it, “I don’t have time.” Time is precious, especially as a mom. But as a certified personal trainer and mom I’m telling you, you will thank yourself if you can make this happen.
The benefits of getting just 30 minutes of exercise a day include:
- Weight loss
- Stress reduction
- Increased energy
- Endorphin or mood boost
- Improved memory
- Increased productivity
The list goes on and on! It doesn’t have to be an intense workout. Instead, focus on what you’re capable of getting done. Is it a 30-minute walk? That can be done with a stroller around the neighborhood or around your office building on your lunch break. Or try to get a short workout in while at home in between activities. If you have time to hit the gym, create a training plan, or train for a race, good for you! No matter what, it’s all about finding a way to move your body.
Related Post: One Week of At Home Workouts for FREE!
4. Reduce your screentime
Easier said than done. I know, but reducing your screen time, in general, has countless benefits to your health.
Benefits of reducing screentime include:
- Reduced stress
- Increased productivity
- Better sleep schedule
- Improved physical health including posture, sleep, eye strain, and more
- Present moment awareness is heightened
If you feel like this is something you could work on, plan certain parts of your day where you don’t utilize screens. This is obviously challenging if you work at a computer or from your phone. However, you can still schedule time away if you know this is something you need. A great time for this is when you are exercising or better yet, eliminate screens for at least 15-30 minutes before you go to bed to allow your brain to power down and shut off. You’ll either get exercise or better sleep if you give yourself this time away.
5. Meal plan for the week
Sometimes the easiest healthy lifestyle change that moms can make is to cut down on decision-making and scrambling for plans. I cannot stress how important having even a loose meal plan is for moms! By creating awareness around what you’ll have for at least lunch and dinner, you take away so much stress.
By planning your meals for the week ahead of time, you’ll reduce the stress of figuring out what to eat and how you’re going to cook it. Take a look at your schedule for the week over the weekend to see what is the most reasonable for you and your family.
Take a look at these simple ways to create a loose meal plan as well as 5 healthy recipes for the family!
6. Find an accountability buddy
Having someone who is there for you and lift you up is a game changer. Whether it’s for workouts, meal prepping, or just holding each other accountable for healthy living, an accountability buddy is the best. They don’t have to be someone that is nearby either. Find a friend with similar goals as you and challenge each other to stick to those goals.
Remember goals must be SMART:
- Specific
- Measurable
- Achievable
- Reasonable
- Time-bound
Having someone with similar goals, achievements, or endpoints (whatever you may call them) is the best way to stick to your plan.
7. Get more sleep
Easier said than done right?
Did you know that 1 in 3 adults don’t get enough sleep? Seven hours of sleep is the recommended amount for adults ages 18-60. That doesn’t mean 7 hours of laying in your bed, but 7 hours of actual sleep. Less than this over a period of time decreases your body and brain’s ability to function properly.
Tips to help you get more sleep and improve your sleep quality
- Create a sleep routine. Going to bed and waking up around the same time every day helps you sleep better each night. Try to wind down and get ready for bed around the same time, and schedule your alarm for the same time each morning.
- Reduce the amount of screentime before bed. Blue light exposure tricks your brain into thinking it’s still daytime!
- Pay attention to your caffeine intake. Try to reduce the amount you consume in the afternoons. Even if you think your body isn’t sensitive to caffeine, stick to decaf after 3 to 4 o’clock.
- Don’t eat dinner too late. Eating a large meal close to bedtime can lead to poor sleep and hormone disruption.
These are just a few of the many tips to start getting more sleep. I know it isn’t always easy, but taking small steps toward creating a healthy sleep routine can go a long way!
Check out this Healthline article for more tips on getting better sleep!
Related Post: Different Types of Easy Self Care for Busy Moms
8. Find a hobby
As moms, we often lose ourselves in motherhood. Our identity revolves around our children. How many times have you been called “Sally’s Mom” or “John’s Mom” instead of your name?
Finding a hobby that is just for you as an individual is one of the most critical lifestyle changes for moms to increase their health and happiness! It’s important to do something that brings YOU joy that isn’t tied to your children. It’s also important for your kids to see you doing something you enjoy just for yourself.
Did you know that people with hobbies are less likely to suffer from stress? This is because doing something you love allows you to take a break from your stressors and unwind.
Hobbies don’t only help you with stress, but they help you express creativity, rejuvenate your mind, cultivate relationships, and maintain your health. The list of reasons goes on and on!
If you’re not sure where to begin in finding a hobby, take a look at this list of 100+ hobbies for moms!
Wrapping Up Important Lifestyle Changes for Moms
I hope some of these ideas will inspire you to make some positive changes in your life! It’s important for us as mothers to take care of ourselves as well as we take care of others. Easier said than done, but taking baby steps in the right direction can go a long way!
Before you go…
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Sources:
https://health.clevelandclinic.org/benefits-of-exercise-other-than-weight-loss/
https://www.barnsley.ac.uk/benefits-of-reducing-your-screen-time/
