If you’re finally settling into a daily schedule with baby, it may also be time to start a new workout routine. Even if you’re short on time or low on sleep, the advantages of regular physical activity for new moms and dads far outweigh the disadvantages. Experienced parents will tell you it relieves stress and makes them feel like they have more energy. According to obstetricians and gynecologists, the benefits of post-pregnancy workouts include stronger muscles and improved rest. It may also help to prevent postpartum depression.
One of the best ways to find time to exercise with a new baby is to bring them with you. Best of all, it’s easier to do than you think. To inspire you to get active with your little one, we’re sharing our favorite ways you can work out with your baby, as well as exercises you can do while keeping an eye on an infant. We’ll also explain how to find more time to do what you love, as well as which equipment and baby clothes will make exercising more simple.
1. Get a Jogging Stroller
Many new moms are avid runners, walkers and joggers. Once you get the clear from your doctor, get back into your regular routine with a baby jogging stroller. These three-wheeled strollers have a fixed wheel in the front that swivels for smoother and more agile movement on the track or trail. The wheels are usually larger than those in ordinary baby stroller and all-terrain, while a hand-operated brake makes stopping easier while running.
Most popular baby brands have a jogging model. You can also visit your local baby store or explore parent reviews for the best features and styles. In addition to jogging and walking, consider stopping at your favorite spots to complete interval training, lunges or do jumping jacks. Simply apply the hand brake and keep yourself within baby’s sight. You’ll be surprised at how much freedom you have to finish a complete workout.
2. Try Bodyweight Exercises
Bodyweight exercises let you use your own weight to strengthen and tone your muscles. That way, you don’t have to leave your house or buy any equipment. They’re so simple to do anywhere, you can even complete while you’re on vacation or visiting family.
Planks and pushups are two bodyweight activities perfect for baby’s tummy time. Sprawl out on the floor together and do your workout while they are playing with their favorite toys. Up the intensity by holding baby. Cradle your little one in your arms while you do basic squats or plie squats. Increase your joint strength by holding your little one as you do a one-legged balance. Other exercises you can do during playtime include lateral leg raises, bridges and crunches. Baby overhead presses and baby bench presses let you lift your little one over your head while you work your triceps, biceps and abs.
3. Team up with Another Parent
Pair workout time with social time by getting together with another parent. Find a good day to jog with your strollers in the park or swim in the community pool. Another idea is a childcare swap. Watch the babies while your friend hits the gym and then hand them off while you take a yoga class.
If your partner also wants to work out, alternate exercise schedules. Let them put baby down for a nap while you run around the block. When your child wakes up and it’s time to take a bath, they can go to a spin class.
4. Join a Family-Friendly Gym
Prefer to work out solo? No sweat. Many gyms have childcare centers. When you register, be sure your membership includes babysitting services. Each time you want to hit the pool or treadmill, you’ll have peace of mind knowing your little one is safe.
Some family-friendly gyms also have team sports. If you like to play volleyball, racquetball or tennis, you can enjoy camaraderie while never missing a feeding or nap. Look for facilities with sitters certified in CPR for infants.
5. Find a Mom and Baby Workout Class
Special workout classes are making it easier than ever for moms to exercise with baby. In many cases, they also double as mom groups! To get started, search for baby boot camps or mommy and me clubs in your area.
Since the class is run by a trainer or workout enthusiast, you don’t have to prepare ahead of time. All you need to do is show up with baby in your workout clothes. These groups usually cost money, so make sure you know the pricing information before you join. Some require monthly memberships, while others will allow you to pay per workout so there’s no stress if you can’t come.
Making Time to Work Out with Baby
Now that you know how easy it is to work out with baby, there’s nothing holding you back! As long as you check in with your OB-GYN before you start any new workout routine, you’ll be ready to enjoy the benefits of physical activity. Many parents find that baby enjoys exercising, too. Going to the park, gym or trail allows them to see new surroundings, get fresh air and meet other children. Since they’re active and busy, you may find they also sleep better.
Make getting around easier with workout clothes you can also wear to the mall or grocery store. Pair leggings with a soft hoodie or a tunic-length tank or tee. If you need to run errands, exchange your running shoes or yoga socks for sandals or flats. Keep your child just as comfortable. A cozy baby outfit set with a long-sleeved bodysuit, pants and a beanie are perfect for gyms and cool days outdoors. If it’s warmer outside, a short-sleeved bodysuit and a skirt or set of shorts will be perfect. Should you and your little one get into a rut, try something new. Jog in a new place, join an extra class or meet with another friend for a different activity. As long as you keep it fresh, baby will expand their world—and you’ll stay healthy, energized and inspired!