It’s hard enough to get myself fed now that I have a new baby. How do I fit in regular exercise?
Learning to take care of basic necessities like showering, preparing and eating food, and getting errands done can be challenging in the early months after having a baby. It’s no wonder that exercise and self-care often fall by the wayside. But just like eating and showering, regular exercise provides important benefits to you AND your baby.
I turned to the experts – my clients – to help new mothers learn how to fit in regular exercise.
“After having my twins, much of my life seemed out of control. Exercise was a great way for me to regain control of my body and my health,” says Leslie Fox, a mom of three. “It was also an integral part of getting over the baby blues.”
Leslie said getting outside for even 15 minutes a day made a big difference in her emotional health. “It’s so important to fill your own tank so that you’re not running on empty,” she said.
Leslie, already a runner before having her babies, started with one-to-two-mile walks when the babies were newborns. She would put them in a stroller (with a sling on hand in case one or both got fussy and she needed to wear them) and head out for fresh air and sunshine. She loved it, and the babies loved it. And fresh air and sunshine help regulate babies’ circadian rhythms – a step toward creating healthy sleep habits.
With family visiting – a common occurrence in the lives of new parents – taking the baby out for walks is a great way to keep everyone from feeling cooped up in the house.
Another client said getting exercise after bringing home a new baby helped her feel like she was taking time out to do something healthy for herself.
“Initially, I thought I’d only be able to get any kind of decent exercise without the baby with me,” said Andi Weiss, mom of two. Also a runner, Andi wanted to find a way to incorporate regular exercise into her maternity leave. She started walking almost daily with her baby, either in the stroller or a baby carrier. And one of the unexpected benefits she got – new friends. “I befriended some neighbors who live around the corner from me on one of my walks. I would never have met them otherwise!”
Both Andi and Leslie started off walking little by little and worked up to jogging with their little ones. They both found their jogging strollers to be an invaluable investment.
And don’t let cold weather keep you from getting outside. “Even when it was cold, I would put the weather shield on the stroller and take them out all bundled up,” Leslie said.
Andi incorporated her baby into her exercise. “I’ve used my baby as an actual weight. I do squats while holding her, which is great exercise, especially as she gets bigger and heavier! I feel the benefits of it the next day, and she loves going up and down over and over again.” Win-win.
Leslie points out that there are other at-home exercise options besides walking and jogging. Moms can find plenty of free yoga and exercise websites and shows that can be recorded, as well as paid programs.
If motivation is an issue, join a new mom group that schedules regular walks, such as Fit4Mom, a fitness program that offers moms an opportunity to get in shape, meet other moms, and have fun with their babies.
I often say, take care of the momma so she can take care of the baby. Regular exercise is one way to do that for yourself. Not only are you providing important health benefits for yourself and your baby, but you are modeling healthy behavior to your children right from the start.
