7 Science Backed Reasons You Should Exercise
When my angel boy was younger, it wasn’t uncommon for him to wake at 6am, go to bed by 10pm, wake in the middle of the night multiple times and be energised for the next day with no problems!
Me, on the other hand, I was struggling to just move my body from my bedroom to the lounge room. My eyes were swollen and puffy, with pools of blackness under my eyes from sheer exhaustion.
I knew the importance of exercise, but I just couldn’t even fathom trying to summon the energy to do anything but either cry or sleep.
But I want to share with you, the small changes I made when life felt like Groundhog Day and there was no escape.
Firstly, I gave myself loads of grace. I knew I was exhausted but I also knew that exercising was going to make me feel a whole lot better. At first, I started going for walk with my two angels in the pram. Whilst at the park I’d stretch trying to reenergise my body.
If I felt more energised, I’d put on a YouTube video and do a home workout whilst the kids would try to join in. And if I was feeling really energised, I’d put on my favourite tunes and we’d have a family dance party.
These tips are just that, tips! Do what works for you and your family. Maybe your kids don’t like loud music so maybe a dance party won’t work so instead you’ll put in your headphones (but only on one side as you’ll still need to hear what’s going on.) Or maybe you can’t go to the park because your child elopes so instead you decide to visit a We Rock The Spectrum and do a mini workout there.
Regardless, you can incorporate exercise into any part of your day in any capacity, the ultimate decision lays with you…do you want to commit to it??
Ok, ok, lets get down to the science. Here are the 7 science backed reasons that you should exercise as a mum raising an autistic child:
- Exercise Regulates Your Nervous System
When raising an autistic child, your nervous system can get stuck in a constant state of hyper-alertness — always waiting for the next challenge. Exercise can help bring it back into balance. Getting your body out of fight or flight and into rest and digest is paramount. When we, as mums, get back into balance it allows for more co-regulation which support your autistic child 10-fold.
*Research from Harvard Medical School shows that exercise boosts GABA, a neurotransmitter that calms the brain and reduces stress.
- Reduces Chronic Stress & Cortisol Levels
Raising an autistic child can elevate your cortisol — the stress hormone — over long periods, which affects your mood, sleep, and overall health. If your experiencing multiple cortisol spikes throughout the day, it’s likely your energy levels have flatlined and you can barely get through the bedtime routine without falling flat on your face.
* A 2022 study published in Frontiers in Psychology found that just 20–30 minutes of movement significantly lowered cortisol and improved emotional resilience.
- Exercise Boosts Mood & Fights Anxiety and Depression
It’s common for mums raising autistic children to experience grief, guilt, and emotional burnout. Exercise directly supports your mental health and all the feel-good hormones – Dopamine, Endorphins and Serotonin which most mums raising autistic children are so very depleted of.
* A review in the Journal of Psychiatric Research found exercise to be as effective as antidepressant medications in improving mood for mild-to-moderate depression.
- Supports Better Sleep
When your child’s sleep is unpredictable, yours often suffers too. Poor sleep makes regulating your emotions harder — for both you and your child. It’s one thing to be exhausted from the day where you’ve been putting out fires all day, it’s completely another thing to physically push your body so that when your head hits the pillow your body can fully enter a deep sleep.
* The Sleep Research Society shows that 150 minutes of moderate exercise per week improves sleep quality by up to 65%.
- Exercise Strengthens Emotional Co-Regulation
Your autistic child often “borrows” your nervous system to feel safe. When your body is calm, your child’s body learns to calm, too and because when you exercise, you’re having a huge dump of the feel-good hormones, you’re less likely to lose your cool with your kids.
- Builds Physical Resilience for Everyday Demands
Let’s be real — raising an autistic child can be physically exhausting. Whether it’s carrying, calming, or supporting your child through sensory overwhelm, your body is constantly “on.” I’m a huge advocate of strength training – don’t have weights….no problem, use your body weight as resistance when you’re working out. Think planks and push up’s.
- Creates Space for Emotional Processing
Exercise can act as a moving meditation — giving your brain the space to process grief, guilt, frustration, and uncertainty. As a mum raising an autistic child, most of what you do is for your children, your husband, the house, the bills, etc…. it’s rarely for you. This is your permission slip to book the exercise class, buy the bike, or start the weights. The choice is completely yours.
The parting words that I’ll leave you with is that when I exercise not only do I feel better, but my libido also goes up, my skin looks so much better and…..I’m just going to say it….. I feel like I look hotter! Hahaha I said it!
So, book your class, buy the weights and just start. Don’t worry about setting goals or being a certain size by a certain time….just concentrate on moving your body. Because mama….you’re one amazing human being and I want you to know that I have full faith in you and that can do it, you just need to start.
Send me a DM with the word “Workout” and I’ll send you my set up.
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Podcast Episode #43: More Than Sex: The 13 Intimacies That Hold a Marriage Together
In this week’s episode I spoke with Angela Giffith AKA The Christian Sexpert.
Angela is a challenger of the status quo and disruptor of what has always been. With over 20 years of study in human sexuality and God’s design for sex, she coaches women toward a healthier relationship with their God-given sexuality.
Angela uses social media to change the narrative from the inside out. She sees the damage purity culture and Hollywood have done—but believes there’s a better way. She’s created multiple resources to help couples deepen both sexual and non-sexual intimacy.
Her bold, sassy style will have you laughing, blushing, and reaching for pearls to clutch—while inviting you to write a new story for your marriage.
She and her husband have one child. She’s a homeschool mum, ministry leader, and lover of all things glitter, reminding you to “Go have good sex!”
In our conversation we spoke about:
▶️ What to do if a couple feels like they are just roommates?
▶️ What are the 13 types of intimacy?
▶️ How can couples incorporate the intimacies when they have no alone time (with high needs kids, no childcare, etc)?
▶️ Many of our listeners are parenting kids with high needs or sensory challenges—how can they reconnect when they’re completely touched out or emotionally drained?
▶️ What does “good sex” mean —and how can couples work toward that when life feels anything but romantic or sexy?
Be sure to click on the link below to get Angela’s freebies.
To listen to the podcast episode, click here.
💻 If you’re needing some extra support whilst navigating the journey of autism, please book in your free call today.
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