Hey Moms, Here’s Why Prioritizing Your Health Matters, Too

By: Elise Ziemendorf, RN

Many moms feel it is selfish to prioritize their own health. It may feel selfish to take time away from your baby. Lexi Machuga is a professional in perinatal and postpartum fitness and nutrition, and she discusses the benefits of moms prioritizing their physical and mental health.

Physical Health

For a new mom, thinking about her physical health after having a baby can be overwhelming, scary, and filled with shame. Lexi is among many professionals encouraging a perspective shift, saying “when you prioritize yourself, you’re a better mom in every single way.” Lexi prioritizes two parts of physical health: exercise and nutrition.

Exercise

After your doctor approves activity without restriction, exercise is safe and beneficial after having a baby. The American College of Obstetricians and Gynecologists states that “after having a baby you should get at least 150 minutes of moderate-intensity aerobic activity every week.” Specific physical benefits to moms from exercising are “regaining pelvic floor health” and focusing on core strength, according to Lexi.

Nutrition

Every mom has unique nutrition needs and preferences. Every mom also has specialized needs in the postpartum period because your body is healing, recovering, and, for some moms, making breast milk. Lexi states it is important for mom to “nourish their bodies” so that they can “feel strong, confident, and in control of their nutrition.”

Mental Health

Physical and mental health are directly connected. Multiple studies have found that “exercise during pregnancy and postpartum improves psychologic health.” Lexi agrees, saying she “realize[s] the effects of physical health, of mental health, and what physical health does for your mental health, especially related to things like postpartum depression.” Postpartum depression is a common mental health challenge for mothers. Focusing on physical health can help with postpartum depression. 

Postpartum Depression

Hormones change drastically in women during pregnancy and in postpartum. When the hormones become unbalanced, moms can feel deep sadness, disinterest in the baby, a lot of crying without a reason, or become fearful they will harm their baby. Postpartum depression can occur up to 12 months after delivery. There are many ways to manage postpartum depression, including “psychotherapy, medication, [and] lifestyle changes.” Exercise is a specific lifestyle change that can help prevent or manage symptoms of postpartum depression. When moms set aside time for their exercise and their physical health, they improve their mental health. 

Summary

Physical and mental health are important for moms to prioritize. Lexi advocates that “Your life is specific to you. Your lifestyle is specific to you. What you do for a living is specific to you. How your baby grows up is specific to you, so, your fitness and nutritional needs should be specific to you.” Prioritizing yourself as a mom is not selfish, it is healthy.

References

1. Exercise after pregnancy. ACOG. September 2022. Accessed May 2, 2025. https://www.acog.org/womens-health/faqs/exercise-after-pregnancy. 

2. Marconcin P, Peralta M, Gouveia ÉR, et al. Effects of exercise during pregnancy on postpartum depression: A systematic review of meta-analyses. Biology. 2021;10(12):1331. doi:10.3390/biology10121331