Tackling Your Mental Health Through Movement
Photo: maternalmentalhealthalliance.org
Summary: So you’re feeling anxious, depressed or just down in the dumps? Don’t worry you’re not alone! Like so many others going through the same journey, anxiety and depression can be common. The good news is there are plenty of ways to combat these frustrating moods! In this article, we’ll break down why exercising is important and what exercises you can do to combat these moods.
Exercise and mental health:
Exercise is an important regulator for mental health regardless of whether or not you’re pregnant. However, for our moms-to-be, your mental health is especially important for you and your baby. It’s estimated that around 12.0-33.0% of mothers experience depression and anxiety throughout their pregnancy due to rapidly changing hormones, previous pregnancy experiences, and just general anxiety regarding the process. However, according to the World Health Organization (WHO), 150 minutes of exercise a week can significantly reduce anxiety, minimize a mother’s depression and significantly improve mental health, which benefits the developing child’s health as well. So lace up your shoes and get ready!
What exercises can help:
Whether you are new to working out or a seasoned veteran in the gym, there are many ways in which you can incorporate movement into your daily schedule! The following exercises have been proven to significantly benefit pregnancy health:
Yoga
Daily walks
Swimming
Light strength training
Indoor cycling
Remember, while movement is good for your mental health, listening to your body is also extremely important. If you feel discomfort, dizziness, or any negative side effects, decrease physical activity and talk to your healthcare provider about what exercises are best for you.
When to seek help for your mental health:
Regardless of exercise’s benefits, if you are experiencing increased anxiety, insomnia, or feeling intense depression don’t hesitate to speak to your healthcare provider for resources that can help. Caring for your mental health is priority number one!
References:
Kołomańska, D., Zarawski, M., & Mazur-Bialy, A. (2019, May 26). Physical activity and depressive disorders in pregnant women-a systematic review. Medicina (Kaunas, Lithuania). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572339/.
Mourady D;Richa S;Karam R;Papazian T;Hajj Moussa F;El Osta N;Kesrouani A;Azouri J;Jabbour H;Hajj A;Rabbaa Khabbaz L; (n.d.). Associations between quality of life, physical activity, worry, depression and insomnia: A cross-sectional designed study in healthy pregnant women. PloS one. https://pubmed.ncbi.nlm.nih.gov/28542529/.
Maternal mental Health Alliance. (n.d.). https://maternalmentalhealthalliance.org/resources/mums-and-families/covid-19-looking-after-your-mental-health-during-pregnancy-and-after-birth/.
“Exercise during Pregnancy.” ACOG, https://www.acog.org/womens-health/faqs/exercise-during-pregnancy.
