Exercising With A New Baby: Fitness Tips

In the first few months after your baby is born, it can be tough getting back into a regular routine. Many new parents struggle to stay active with a newborn. However, there are healthy (and safe!) ways to get back into physical activity—and bring your baby along! Exercising with your baby is a great way to support her development. By encouraging your baby to move and play, you're encouraging her exploration of the world around her.

Before you start a new exercise routine, be sure to check in with your doctor. You know your body best, but you want to be sure you've healed enough to get up and moving safely, whether you're walking around the block, going for a light jog, or doing some yoga.

Start with baby steps (for both of you)

When you're first starting out, it's very likely your body won't be able to do all of the things you could do before your pregnancy. Jumping right back into a high-octane stationary bike routine might not be the best decision for your body. Instead, start small.

Start by carrying your baby or strapping her to your chest, then taking short, slow walks around your house. As you get stronger, add intensity by walking up and down the stairs. This slow, easy movement helps build strength, develop your cardio skills, and helps improve mental health. For your baby, you're establishing plenty of body-to-body bonding time, and helping her get a sense of spatial awareness as you move around your house.

Jog with a stroller

When you're ready, you can up the ante with a regular jog. Many strollers are designed for multiple speeds, including running and jogging. Just strap your baby in and head for your favorite jogging path! There are even great double strollers available for parents of twins or multiple young children.

It's important to note that you should start slow with a jogging stroller. Especially if your neighborhood has lots of hills and uneven terrain, a stroller that seems light in your living room could feel like the heaviest thing on earth when you're two-thirds through your jogging routine. Start with a short trip around the neighborhood, then build your way up to longer treks and hilly paths. With the right kind of off-road jogging stroller, you can even take your baby hiking! Just be sure to bring a bottle, some diapers, and whatever else you might need during your time out of the house.

Try a "mommy and me" yoga class

When your baby's old enough to have visitors, you can attend certain styles of yoga classes that are designed for new parents. These yoga classes develop poses based on strengthening new parents' muscles, mimicking babies' movements, and integrating babies into the poses.

If you're not ready to head outside, you can make a smaller class at home by setting a yoga mat next to your baby. Start out with simple stretches, practicing movements that feel good and loosen up your body. As your baby gets older, you can try mimicking his movements, making eye contact, and playing with him. Make the baby part of your routine!

Have a baby dance party

This is a fun way to get active with a new baby. Bump some of your favorite tunes, and have a dance party in your living room! You can do this by holding your baby close to your chest, or using a secure wrap-style carrier. Then, put on your favorite music at a decent level (but not too loud) and dance gently to the rhythm.

Carrying your baby and moving to a tune helps you get up and moving, but it also helps your baby develop senses like spatial awareness and hearing. As your baby gets older, these dance parties can also lead to amazing amounts of baby giggles!

Turn strollers and cribs into exercise gear

Cribs and jogging strollers are designed for durability. Using a stationary crib or a jogging stroller with the brakes on, you can incorporate stretches and exercises that rely on the crib or stroller for leverage.

While you're walking with a jogging stroller, you can practice lunges, glute pulses, and other moves you'd incorporate into a barre routine. If you need inspiration, find a few barre exercises you're a fan of, and use your stroller or crib in place of the ballet bar!

When you're a new parent, getting back into a normal routine is tough. However, with your doctor's blessing, a little creativity, and a few minutes every day, you can stay active and spend quality time with your newborn.

Resources— Active For Life, Practical Mommy, HowStuffWorks

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