As a single mom, practicing self-care can be hard, given the heavy tasks they must do every day.
Many single moms would say they can’t eat, shower, and sleep in peace because of the double demand of parenthood since they have no partner to rely on in taking care of the kids. However, it’s important to note that giving time for oneself to relax and keep the heart in optimal condition.
At the end of the day, you can’t end up getting weak, trusting the care of your children to other people because of the compromises you made that cost you your health.
Amidst your busy life as a single mom, practice the following heart-healthy relaxation techniques that are easy to follow!
Engage in Regular Exercise
Moms could be tight on budget for gym memberships. Time restraints could also be a factor. However, there are suitable exercises for busy moms out there. When you exercise, good cholesterols called high-density lipoprotein are actively released, decreasing your risk of cardiovascular diseases.
Many heart-related problems like stroke, diabetes, and high blood pressure can be prevented through regular exercise. If you have existing conditions like high blood pressure, you can still perform some aerobic exercises like walking, jogging, and dancing.
Of course, take prescribed medications like enalapril, perindopril, ramipril, and lisinopril. You can get Affordable Lisinopril with BuzzRx Coupon, along with other prescribed medications we have mentioned.
For busy moms staying at home, you can perform quick bodyweight exercises like squats, pushups, mountain climbers, stationary lunges, and downward do to upward dog. You can do 8-10 repetitions per set for each bodyweight exercise with 30-90 minutes of rest in between.
Practice Deep Breathing
Breathing exercises are easy to practice and can be done everywhere. When you have a panic attack because of the chores you must accomplish simultaneously, try deep breathing to calm down.
You can do this while sitting, standing, or lying on the bed. If you’re wearing something tight, loosen it to make yourself comfortable. Allow your breath to flow down to your stomach without forcing it.
Inhale through your nose and exhale through your mouth. Count steadily from one to five before you breathe out, and count another five seconds as you exhale. Keep doing these for five minutes. After that, you will be fully relaxed and composed.
Prioritize Healthy Eating Habits
In everything you do, your kids will be watching you. Therefore, always watch what you eat so your kids can follow. But more than this, prioritize healthy eating habits to maintain a healthy heart. You can follow simple meal-planning strategies that can be done quickly. Blueberries, strawberries, and other bright-colored berries can be good antioxidants, vitamin C, and fiber sources that can benefit your heart.
You can also check out simple berry-and-nut energy bars recipes and get your daily dose of omega-3 fatty acids that manage high blood cholesterol. You can also have budget-friendly bean recipes that are good sources of cholesterol-lowering fiber and inflammation-busting polyphenols, further protecting your heart.
Try Meditation and Mindfulness
To help you find your focus and improve mental clarity, practicing meditation and mindfulness can help. Besides mental health benefits, meditation and mindfulness can improve heart health. This is why you must find time daily to slow down and do meditation and mindfulness activities.
You can find plenty of guided meditations through available apps free of charge. There are also premium apps with unique features like personalized guides that can help with better sleep and stress reduction, which are crucial in maintaining optimal heart health.
Practice Yoga for Stress Relief
Yoga is great for single mothers. It can help you sleep better at night, gain mental clarity, maintain a healthy weight, and reduce stress. Moreover, yoga can boost blood flow through the cardiovascular system, thus lowering blood pressure and improving heart health. It can also help with back pain relief, flexibility, and mobility.
The best yoga poses for single moms include Camel Pose, Downward Dog Pose, Warrior I Pose, Triangle Pose, and Half Camel Pose. The best time to do yoga is in the morning. Try to wake up before anybody else and find a quiet spot in the house to hold yoga poses. Just set aside 10-15 minutes for yoga practice.
Create a Relaxation Routine
Establishing a consistent relaxation routine is the key to a manageable life for single moms. For example, you can schedule yoga first thing in the morning, right beside your bed. This way, you can start the day with a good mood and stable emotions.
After feeding your kids, you can perform a few bodyweight exercises like squats and a plank in the living room as you watch your kid play. In the afternoon, you can dedicate some downtime to a quick breathing exercise. During the night, you can do a quick call with your family and talk about things you want to share.
A routine like this is easy to follow, and you don’t have to try hard and squeeze everything into your already-packed schedule!
Seek Social Support and Emotional Well-being
As a single mom, you must build and maintain social connections outside your home to boost your mental and heart health, among other aspects of well-being. Yes, your kids are good life company, but having few people to talk to when things get rough can help you sustain emotional health related to your heart health.
In addition, try to seek help if you need it. Connect with other parents in the neighborhood and support each other. This way, you can practice self-compassion and self-care effortlessly.
Things could be more difficult for single moms compared to shared parenthood. This is why you must prioritize self-care and make time for relaxation. By incorporating these seven heart-healthy relaxation techniques into your daily routine, we hope you can live long and offer better guidance to your children.