Mother’s Day is upon us, and here at Sunny Health & Fitness, we can’t think of a more perfect way to celebrate this special day than by sharing our joy and passion for exercise and wellbeing with you. Whether you’re reading this to find the perfect gift for a mother in your life or looking for tips to enhance your own health journey, we’ve curated our Sunny Team’s favorite things list to meet your needs. But unlike typical gift lists, we’ve gone the extra mile. This isn’t just about products. It’s about science, self-love, and the strength that comes with choosing wellness, especially for moms.
The Gift of Time in the Schedule
Let me start by suggesting something that costs nothing but is worth everything: time. Ask any mom, and she’ll likely say there’s never enough of it, especially when it comes to self-care.
Between school runs, snack making, meetings, and a mountain of laundry, it makes sense that many moms put accomplishing their fitness goals at the bottom of their to do list. If you are a mom who does manage to prioritize your health, don’t feel guilty. Instead, feel proud and celebrate the fact that you are leading by example and setting the tone for your family. After all, remember that kids are watching every move and establishing their future habits.
Interestingly, a study published in The Journal of Health Psychology found that individuals who regularly engage in physical activity report better stress management, mood, and sleep. These are all key to navigating the daily challenges of motherhood.[1] In fact, putting yourself first at least some of the time can be a radical act of resilience. As author and psychologist Dr. Kristin Neff puts it:
“Self-compassion gives you the courage to care for yourself, even when it feels like everything else is more important.”
Schedule your workout like an appointment.
Research from The National Institute of Health shows that people who set specific times for exercise are more likely to stick to it, reinforcing consistency and accountability.[2] So, whether it’s a 20-minute walk, a yoga session, or a home workout, gifting time and honoring it is one of the most powerful tools a mom can use.
Mindful Moments
We talk a lot about physical fitness, but what about mental fitness?
Between sleepless nights, emotional labor, and the ongoing demands of parenting, stress can silently take a toll on a mom’s body and brain. Cortisol, the stress hormone, rises in response to being overwhelmed and can lead to weight gain, inflammation, poor sleep, and even reduced immune function. This is where mindfulness becomes a superpower.
Through the free SunnyFit® app, users can access a growing library of guided meditations designed specifically for different moments in life, including those chaotic new-mom days. Research suggests that even brief meditation practices significantly improved emotional regulation and decreased symptoms of postpartum depression in new mothers.[3]
And it’s not just about relaxation. Meditation has been shown to rewire the brain for greater focus, empathy, and calm – all things no mom can ever have too much of.
The best part? You can do it in 5 minutes or less, even while the baby naps or the pasta boils.
Vibration Plate: Boost Circulation, Reduce Inflammation
Let’s talk about recovery, because motherhood often feels like an extreme sport.
Many moms experience chronic inflammation triggered by lack of sleep, poor diet, or postpartum stress. This inflammation can lead to slower recovery, fatigue, and aches. Enter the compact but powerful vibration plate.
The Fitboard 2D Vibration Platform (SF-VP822056) uses whole-body vibrations to stimulate muscle contractions, boost circulation, and reduce inflammation. Regular use of vibration platforms can lead to improved muscle function, bone density, and reduced markers of inflammation.[4]
Vibration plates can also help reduce lymphatic congestion, a common postnatal issue that contributes to bloating and water retention. Just standing on the plate for a few minutes a day can help jumpstart the body’s natural detox processes all while improving muscle tone and balance.[5]
Treadmill: Running, Reimagined for Moms
Running is often called "moving meditation” and for good reason. It clears the mind, boosts mood, and enhances cardiovascular health. But for moms, leaving the house for a jog isn’t always possible. Between unpredictable nap schedules, weather, and the logistics of childcare, heading out the door just isn’t realistic some days. That’s where a quiet, compact home treadmill like the Active 300 Smart Incline Treadmill (SF-T724011) becomes the ultimate gift of convenience and consistency.
Cardiovascular exercise like running or walking improves heart health, joint mobility, and endurance and it also plays a vital role in managing anxiety and depression. A study in The Lancet Psychiatry found that individuals who exercise regularly reported fewer days of poor mental health per month, with aerobic exercises like running topping the list.[6]
Running also helps regulate hormones and blood sugar, supports bone density, and aids sleep quality, something moms desperately need more of. Plus, treadmill workouts are easy to customize. You can walk during nap time, jog before school pick-up, or do quick intervals in between meetings.
Rowing Machine: Low Impact, High Reward
Rowing is one of the most underrated full-body workouts, and it’s especially valuable for moms dealing with the physical aftermath of childbirth. Why? Because rowing strengthens the posterior chain, including the glutes, hamstrings, back, and shoulders, which helps counteract the poor posture that often develops from nursing, baby-wearing, and endless bending over. Plus, it’s low impact, making it friendly for moms with pelvic floor concerns.
Childbirth can weaken the pelvic floor, making high-impact activities like running or jumping uncomfortable. Rowing provides a powerful cardio burn without the bounce while also helping to tone arms, strengthen the core, and restore functional movement patterns.
A 2020 study in Sports Medicine confirmed that rowing significantly improves cardiovascular endurance and muscle strength, making it ideal for busy moms who want results without risking injury.[7] And let’s not forget the mental benefits: the repetitive rhythm of rowing creates a calming, meditative experience, a rare treat in a day filled with toddler negotiations and school lunch prep.
If you’re looking for a quiet, compact rower to fit in your small space, look no further than the Smart Magnetic Rowing Machine (SF-RW523043). It is built with a stainless steel rail cover to minimize noise and offers 16 levels of magnetic resistance so you can customize the intensity to your liking.
Resistance Bands: Build Strength Without the Bulk
No gym? No problem. Resistance bands are lightweight, affordable, and surprisingly powerful. You can get started with the Strength Training Resistance Band Combo (NO. 088-COMBO), which includes bands of different tensions: 10 LB, 25 LB, 50 LB, and 75 LB.
Resistance training even with minimal equipment is one of the most effective ways to build lean muscle, boost metabolism, and support long-term weight loss. And here's where it gets even more exciting: new research is reshaping how we view strength training for women.
Resistance training significantly enhances mitochondrial function, basically making your body more efficient at using energy, even at rest. This means that building muscle through resistance training helps you burn more calories around the clock, not just during workouts.[8] Plus, strength training has been shown to improve mood, sleep, and confidence, all of which are essential for moms managing busy households and big emotions.
For postpartum bodies, resistance bands offer a safe and gradual way to rebuild core and pelvic floor strength. Use them for squats, glute bridges, rows, or lateral steps. The options are endless, and the results are real.
Dumbbells & Muscle-Building Magic
While resistance bands are a great start, adding a set of dumbbells can elevate your strength training routine and help support long-term bone health and muscle gain.
Muscles are metabolically active tissue and as we age, especially after pregnancy, we naturally lose muscle mass unless we actively work to maintain it. Women who lift weights consistently are more likely to maintain a healthy weight, balanced hormones, and strong bones, reducing the risk of osteoporosis.[9]
Gifting a set of dumbbells, like the Sunny Health & Fitness Neoprene Dumbbells, can empower any mom to feel strong and capable, right at home.
The Gift of Strength, Inside and Out
This Mother’s Day, give more than a gift, give strength. Give clarity. Give resilience. Whether it’s five quiet minutes with the SunnyFit® app, a heart-pumping rowing session, or the daily decision to choose herself, every wellness tool is a step toward a healthier, more joyful life.
Because when moms feel good, everything changes for the whole family.
REFERENCES:
1. Lox, C. L., Martin Ginis, K. A., & Petruzzello, S. J. (2017). The psychology of exercise: Integrating theory and practice (4th ed.). Routledge.
2. Schumacher, L.M., Kalala, S., Thomas, J.G., Raynor, H.A., Rhodes, R.E., & Bond, D.S. Consistent exercise timing as a strategy to increase physical activity: A feasibility study. Transl J Am Coll Sports Med. 2023 Spring;8(2):e000227. doi: 10.1249/tjx.0000000000000227. Epub 2023 Apr 5. PMID: 38107165; PMCID: PMC10722958.
3. Yang, M., Song, B., Jiang, Y., Lin, Y., & Liu, J. Mindfulness-Based Interventions for Postpartum Depression: A Systematic Review and Meta-Analysis. Iran J Public Health. 2023 Dec;52(12):2496-2505. doi: 10.18502/ijph.v52i12.14311. PMID: 38435783; PMCID: PMC10903316.
4. Moreira-Marconi, E., Teixeira-Silva, Y., Meirelles, A.G., Melo-Oliveira, M.E.S., Santos, A.C.G., Reis-Silva, A., Paineiras-Domingos, L.L., Seixas, A., Dionello, C.D.F., Sá-Caputo, D.D.C., & Bernardo-Filho, M. Inflammatory Biomarker Responses to Whole-Body Vibration in Subjects with Different Clinical Status: A Systematic Review. Int J Environ Res Public Health. 2022 Nov 11;19(22):14853. doi: 10.3390/ijerph192214853. PMID: 36429572; PMCID: PMC9690844.
5. Rittweger J. Vibration as an exercise modality: how it may work, and what its potential might be. Eur J Appl Physiol. 2010 Mar;108(5):877-904. doi: 10.1007/s00421-009-1303-3. Epub 2009 Dec 12. PMID: 20012646.
6. Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H., & Chekroud, A.M. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry. 2018 Sep;5(9):739-746. doi: 10.1016/S2215-0366(18)30227-X. Epub 2018 Aug 8. PMID: 30099000.
7. Gavala-González, J., Porras-García, M.E., Fernández-García, J.C., & Real-Pérez, M. Effects of Specific Training Using a Rowing Ergometer on Sport Performance in Adolescents. Applied Sciences. 2024; 14(8):3180. https://doi.org/10.3390/app14083180.
8. Porter, C., Reidy, P.T., Bhattarai, N., Sidossis, L.S., Rasmussen, B.B. Resistance Exercise Training Alters Mitochondrial Function in Human Skeletal Muscle. Med Sci Sports Exerc. 2015 Sep;47(9):1922-31. doi: 10.1249/MSS.0000000000000605. PMID: 25539479; PMCID: PMC4478283.
9. Plesh, C.R., Withers, R.A., & Skelton, D.A. Women's perceptions or experiences of physical activity and exercise interventions to improve bone health: a systematic review. J Frailty Sarcopenia Falls. 2023 Jun 1;8(2):94-106. doi: 10.22540/JFSF-08-094. PMID: 37275661; PMCID: PMC10233328.
