Why Working Out Makes You a Better Mom (And the Research to Prove It)

Mom Life
Written By Krystle Howald

Exercise makes you a better mom by improving your mood, patience, energy, and mental clarity. Still, you’ve probably felt that little twinge of guilt when you carve out time to work out. You may even hear that little voice saying, “Shouldn’t you be spending this time with your kids?”

Mom guilt is a powerful obstacle. But, here’s the truth: taking time to move your body doesn’t take away from your family. Exercising actually helps you be a more present and thoughtful mom. 

We’ve got the science to back up why working out makes you a better mom—plus tools inside the Expecting and Empowered App to make exercise simple and doable.

1. Exercise Helps Your Mental Health 

Postpartum life is beautiful, but it can also be overwhelming and increase your risk of developing anxiety and depression. Exercise is a great tool to help you cope with the emotional highs and lows of motherhood. Working out makes you happier by releasing feel-good chemicals like serotonin and endorphins. And when you’re feeling your best, that mood impacts how you interact with your kids. 

Areview including more than 4,000 women also found that postpartum exercise significantly reduced depression and anxiety symptoms. In fact, moms who exercised were about 45% less likely to develop major postpartum depression compared to moms who didn’t exercise. 

E+E tip: Research found the most significant benefits came when exercise began within 12 weeks after birth and was done consistently. Inside the Expecting and Empowered App, our postpartum strength programs start right at 6 weeks—so you never have to wonder where to start.

2. Working Out Helps You Be More Present 

You know those moments where your patience feels paper-thin? Exercise can help you find your zen. To feel your best, we suggest aiming for resistance training about 3 times a week, 1 day of cardio, and 2 days of relaxation or flexibility.

Research shows that even low-to-moderate intensity workouts like yoga orbrisk walking can improve mood and increase calmness. These are vital mindfulness shifts to help you stay more present with your kids. 

E+E tip: If you need to relax, you can find yoga classes in the Expecting and Empowered App that fit your postpartum journey. Need something a little more intense? Our short, effective strength and resistance workouts are easy to fit into your busy day. No hour-long gym sessions required!

3. Exercise Helps You Think More Clearly 

Being able to think more clearly has a major impact on how you show up for yourself and your family. Our brains are in overdrive from wrangling kids, work, schedules, and endless responsibilities. Many women experience “mom brain”—or feeling scatterbrained and forgetful during pregnancy and postpartum. Exercise helps transport more oxygen to your brain, improving mental clarity.

Researchers have found that just 1- 6 minutes of moderate-to-vigorous physical activity can help improve executive function, attention, processing speed, and working memory—even without enough sleep. Taking a 10-minute walk or completing 5 minutes of light movement can also lower stress hormones (like cortisol) and help you think more clearly. Studies also show that getting outside may increase the brain-power benefits of exercise.  

E+E Tip: Trying to figure out your next workout can add to your mental load. The Expecting and Empowered app includes quick, done-for-you routines that you can pull up anywhere—from your living room to sneaking in movement during a lunch break. 

4. Working Out Improves Quality of Life 

Exercise is vital for building and maintaining muscles, which isn’t just about looking good. Studies show that resistance training helps improve your metabolism and reverse chronic disease. Prioritizing your own wellness helps improve your physical health, so you can keep up with your kids and be around for the long haul. 

Movement also changes how your mind and body feel in your everyday life. A recent study found that women who stayed active during and after pregnancy experienced improved physical health and psychological well-being. When your body feels strong and capable, daily life with kids feels lighter—both physically and emotionally.

E+E Tip: If you need a confidence boost, try joining a fitness challenge in the E+E App. Besides feeling great after your workouts, checking off those challenge days gives you extra satisfaction to keep going.

5. Exercise Helps You Raise Active Kids 

When moms move more, their kids tend to move more too. Your workout isn’t just for you—it’s planting seeds for your kids’ future health. Your kids notice what you’re doing, and modeling a healthy habit helps inspire them to follow your lead!

Research from the University of Cambridge found that a mom’s activity levels directly correlated to their preschooler’s activity levels. Moms who completed moderate-to-vigorous exercise through the week (like a brisk walk) had more active children compared to moms who didn’t exercise. The study also found that for every minute of a mom’s movement, their child would do 10% more of the same activity.  

E+E Tip: When you make exercise part of your family’s normal day-to-day life, you’re creating healthy habits for everyone. Sometimes you may start a workout and your kids are interested for a little bit, only to leave during your workout. Or, they may do an activity nearby and eventually join in.They are still learning by example. It’s not always easy to work out with kids around, but E+E workouts are quick and easy to pause if things get chaotic.

How Do Busy Moms Exercise?

Kick mom guilt to the curb. Working out makes you a better mom by giving you more patience, more presence, less anxiety, and a stronger body to keep up with your life and your little ones. When you feel your best, you give your best.

Taking 20 or 30 minutes for a workout is not selfish—it’s strategic self-care. Even if you’re short on time, any daily movement adds up over time. The key is consistently exercising with the time you have. It also helps to choose workouts that fit your personality.

Ready to get started? This week, open the E+E app and schedule 3 short movement sessions—whether it’s a walk, a quick strength circuit, or a yoga flow. Protect those times like you would a doctor’s appointment. Your family will feel the difference (even if they don’t know why).

SOURCES

Krystle Howald
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