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Home › Articles › Fitness › Have Baby, Still Exercise

Have Baby, Still Exercise

5 Fitness Solutions
for the First Year of Life

By Aneema Van Groenou, M.D.

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Having a baby in the house disrupts all your routines including when you sleep, eat, think even when and if you exercise. But the first year after delivery is also a great time to get back in shape and spend precious time with your baby.

Taking care of an infant is tiring and you may not feel like you can make space for yourself to work out. And you may be concerned about being out of shape, overweight and how exercise will affect breastfeeding. But getting out there is as good for you as it is for the baby. Exercising helps your baby get exercise and fresh air, nurtures your parent-child bond, encourages early learning and exploration and helps establish healthy habits that will last a lifetime. When you see how much your baby enjoys exercising with you, you'll get in the groove.

1. A Healthy Stroll
The last 10 years have revolutionized strollers. Even the most basic stroller has durable rubber wheels that can handle long urban walks. If you've invested in a "runner" or a "sport utility" stroller, you can take your baby jogging, go hiking off pavement onto park roads (like unpaved fire roads) or even try inline skating along a scenic path. These weight-bearing exercises also help you build bone strength and improve posture. Aim to run, walk or skate for a half-hour at a time, at least three times a week.

If you're in the market for a stroller, choose one that will protect your infant from the elements. Warmth, shade, rain shelter and a smooth ride are essential components if you will be exercising together regularly.

2. Pedaling for Fitness
Biking is an activity that the entire family can enjoy. Siblings can ride alongside or join older babies in the bike trailer. Biking works your legs and tones the back muscles, which you rely on when picking up your kids. To get a good aerobic workout (and get your heart and lungs in shape), go up a few hills and break a sweat. Pulling the trailer increases your resistance as well.

Even if you relish a meander through the park, try to get your heart pumping (you'll notice that your breathing speeds up, too) for at least 20 minutes straight; then cool down for 10 minutes on level ground.

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