Finding time to exercise can sometimes be hard when you have a baby. The best alternative is to alternate with your spouse and have him watch your baby while you work out and vice versa. This gives you some “Me” time and allows you to exercise in the way you need to in order to meet your needs as a mother who wants to stay in shape. As we know, sometimes it does not work out that way and we need to find another way to get our exercise in. Having a baby in the house can sometimes feel overwhelming, and maintaining physical fitness may the last thing on a new mother's mind; yet if you were exercising before and during pregnancy, or even if you've never exercised in your life, now is the perfect time to get started or revisit a fitness routine.
Don't want to take time away from your little one? You and your baby can even exercise together! What a great way to teach your baby about fitness!
Looking for more motivation to get moving? Consider the following benefits of exercise for moms:
- Healthier and stronger bones, muscles, and joints.
- Reduction in body fat and controlled weight level.
- Increased mental improvement, reducing occurrences for postpartum depression, anxieties, or stress.
Before you begin, there are some things to keep in mind:
- Wear appropriate clothing that is lightweight and breathable, and avoid baggy or bulky clothing that can easily snag or cause you to trip. Also wear a supporting sports bra and footwear ideal for whatever type of exercise you are doing.
- Never force your baby or yourself to perform a pose.
- Stay hydrated and make sure to take breaks when you need them, and go slowly.
- Breastfeed before exercising to minimize your discomfort and help you avoid having plugged milk ducts from strenuous arm movements.
- Make sure your baby is in comfortable clothing.
- Make sure the equipment you use is safe and secure for you and your baby.
- Most of all, have fun!
Exercises:
Below are some exercises you can do with you and your baby:
- Jog or walk with a jogging stroller. Make sure the jogging stroller is safe and secure for your baby. Many jogging stroller companies make car seats that attach in the stroller for when your baby is too small to sit in the stroller seat. This is a great function that allows you to start exercising with your baby sooner. Your baby will love this and will probably fall asleep!
- Rollerblade on a trail with your jogging stroller. Rollerblading is great exercise and burns lots of calories. Make sure the first time you rollerblade is not with your baby. Practice several times first and get the hang of it before you bring a stroller and a baby in the mix. If you are an avid rollerblader, this is for you!
- Using a baby carrier with the baby resting on your chest you can perform just about any type of toning exercise with or without weights standing up. Examples are squats, bicep curls, lunges, shoulder presses, lat pull downs.
- Using the baby carrier you can also go for walks. Just make sure you use sunscreen on your baby. Running is not recommended with the baby carrier.
- Lie flat on your back and pick the baby up. Hold the baby's torso and slowly lower the baby towards you. Slowly push the baby back up, completely extending your arms. This exercise works your arms and chest. Make this exercise with your baby extra special by talking to him and giving him kisses when you lower him towards you.
- Pick up the baby and put his face down on your shins with his head a little past your knees. Hold the baby's hands and slowly recline so that you're lying completely flat. Keeping your legs parallel to the floor, lift them and bring them to your stomach. Do this slowly and keep hold of the baby's hands at all times. Doing this exercise with your baby works your thighs and stomach.
- Hold your baby while you do squats. Hold him close and slowly squat as far as you can, then steadily bring yourself back up. His weight will add resistance to your squats, making them more effective.
- Yoga and stretching is easily performed while you have your baby beside you playing.
- If your baby is crawling place him or her in a play pen with toys while you work out. If you have the baby beside you it is easy to interact with them while you get a workout in.
In addition to the above exercises there are many DVD’s you can purchase to workout with your little one. Below are a few website suggestions to purchase these DVD’s from and some teach your kids about fitness as well.
