Balancing Workouts with a New Baby’s Needs

The arrival of a new baby brings immense joy and new responsibilities, leading to significant changes in your daily routine. One of the challenges new mothers face is finding time for themselves, especially when it comes to maintaining a fitness routine.

Balancing workouts with a baby’s needs can be challenging, but with some planning and creativity, you can stay active while cherishing precious moments with your little one. A great starting point is to reframe your approach to fitness—initially, focus on simply getting some movement in, rather than aiming for a full workout. This shift in perspective can make it easier to incorporate physical activity into your day without adding unnecessary pressure.

1. Prioritize Your Health and Wellness

Recognize that taking care of yourself is crucial for both your well-being and your ability to care for your baby. Movement can boost energy levels, improve mood, and aid in postpartum recovery. Embracing this mindset will help you integrate fitness into your daily routine without feeling guilty that you are taking time away from baby.

2. Start Small and Set Realistic Goals

As a new mom, your time and energy are often in short supply. To make fitness more manageable, start with short bursts of movement—just 10-15 minutes a day can make a difference. As you adjust to your new routine, you can gradually increase the duration and intensity. Setting realistic goals will keep you motivated and prevent overwhelm. You might begin with a quick online yoga session (Cat Meffan offers great 15-minute classes!) or a brief 10-minute walk to get your blood flowing

3. Incorporate Your Baby Into Activity

Look for opportunities to involve your baby in your movement routine. Here are a few ideas:

• Babywearing: Use a baby carrier to engage in low-impact exercises such as walking, squats, or gentle yoga. Just wearing the baby during a nice walk or while doing things around the house can be a workout of it’s own.

• Stroller Fitness: Take your baby for a walk in the stroller while incorporating short intervals of brisk walking or light jogging, as you are able.

• Playtime Fitness: Utilize playtime to perform exercises like tummy time, which also helps strengthen your core. (Who knew you both need a little tummy time?)

4. Schedule movement Around Naptimes

Find pockets of time when your baby is napping or occupied. Use these moments to focus on your movement. Keeping a flexible schedule allows you to adapt to your baby’s needs while ensuring you still get your movement in. However, if you have been up all night and are feeling weary, “nap when they nap” is perfectly acceptable any day of the week.

5. Opt for Home Workouts

If leaving the house for the gym isn’t feasible, consider home workouts. There are plenty of online resources, such as workout videos and apps, that offer guided exercises you can do in the comfort of your home. This approach can be convenient and cost-effective. You can also hit up your friendly, online personal trainer for at home/online workouts (yours truly:) ).

6. Listen to Your Body

Postpartum recovery is different for every woman, so it’s important to listen to your body and adjust your workouts as needed. If you experience discomfort or fatigue, make sure to rest. Pay particular attention to any pain or pressure against your pelvic floor, or if you notice “doming” or “tenting” in your abdomen. These can be signs that you need to consult a healthcare professional, such as a pelvic floor physical therapist or a corrective exercise specialist. Recovery is a gradual process, and taking the time to rest appropriately will help you avoid injury or exhaustion, ultimately speeding up your overall progress

7. Make It Fun

Find ways to make movement enjoyable. Choose activities you love and mix them up to keep things interesting. Whether it’s dancing with your baby, joining a mom-and-baby yoga class, or taking family hikes, enjoying the process will help you stay consistent.

8. Ask for Help

Don’t hesitate to ask for support from family or friends. Whether it’s watching the baby while you exercise or joining you for a workout, having a support system can make balancing fitness with parenting easier.

9. Be Patient and Kind to Yourself

Adjusting to a new routine takes time, so be patient with yourself and celebrate small victories along the way. Incorporating movement into your life as a new mom isn’t just about physical fitness—it’s also about boosting your mental health, reducing stress, and improving overall well-being. Each step you take toward finding balance between caring for your baby and maintaining your physical and mental health is a step toward better health.

Finding a routine that works for you and your baby requires flexibility, creativity, and a commitment to prioritizing your health. With a bit of effort and adaptability, you can successfully integrate exercise into your new life, enhancing both your physical and emotional well-being. Remember, it’s a journey, and every bit of movement counts.