As a new mom you’re focused on
two things: your baby’s needs and
trying to catch up on your sleep.
Exercise may be the last thing on your mind! But, being active is one of the best things you can do to relieve stress, tone your belly and feel healthier. Exercise will not only improve your mood but also give you more energy to keep up with your little one. Research shows that exercise can even decrease the risk of postpartum depression. More reason to keep moving!
If you were active during your pregnancy and had no issues during delivery, you might be able to exercise within a few weeks. If you had a C-section, this may take longer. It’s important to wait until your 6-week postpartum checkup to get the official okay. Below are some activities that help you bond with your baby and get in shape:
Using your baby’s stroller can be a great way to get back in shape. Walking is the perfect exercise for new moms — you can do it anywhere and it’s free. Start with gentle 15-minute walks and build up to 30-60 minutes. Boost your workout by stopping every 10 minutes to do squats, push-ups and lunges with the stroller. This will strengthen your core, arms and legs. Too hot, cold or rainy to walk? Take your stroller workout to the mall or warehouse store.
Turn on the music and show your baby some dance moves! Dancing provides a fun workout and can even improve your mood. Studies show music can also help your baby’s brain development and motor skills. Try using musical toys or dancing to your favorite beat to stimulate your baby’s brain. Your baby will love watching you show off your Zumba moves as you squat, swing and break a sweat.
According to the Physical Activity Guidelines for Americans, women need 150 minutes of aerobic activity each week. But don’t worry — there’s no need to “exercise” for an hour at a time! As a new mom, the key to being active is doing short bursts of activity throughout the day. Good news — safely “wearing” your baby burns calories: try using a front carrier or wrap. Try walking for 15 minutes, twice a day — you’ll burn about 100 calories — over a year this can add up to a 10 pound weight loss!
Look for a fitness class for new moms at your local rec center or YMCA. These classes offer a way to get out of the house, meet other moms and bond with your baby while getting fit. Or ask your WIC counselor if they know of other new moms who want a walking buddy. It’s always more fun — and motivating — to get in shape with a friend.
Yoga and Pilates-like moves are ideal for new moms because they can make you more flexible and decrease stress. Yoga can make back, pelvis and abdominal muscles stronger and improve posture. Try out a Yoga video or a Mommy and Me Yoga Class. Who says stretching is only for adults? As you do a sitting stretch, why don’t you give your baby a mini massage? Infant massage is a tender way to soothe your baby, reduce fussiness and help colic.
HAND EXPRESSION
How it works
Use your hand to gently massage and compress your breast to remove milk.
What’s Involved
Average Cost
Free
Side-Lying Hold
This hold is useful when:
Cross-Cradle Hold
This hold is useful when:
Clutch or “Football” Hold
This hold is useful when:
Cradle Hold
This hold is useful when:
Laid-Back Hold
This hold is useful when: