post-natal exercise
After holding their precious bundle of joy and getting the basics of feeding and caring under their belts, many Mums turn their thoughts to exercise to get back into their pre-pregnancy clothes.
While you shouldn't expect to shed all your baby weight right away, exercising will certainly help you to feel better. Long gym sessions or cross country runs are not really compatible with caring for a small baby, but there are plenty of ways to get fit that you can share with your kids.
When can I start?
Ask your doctor or midwife about the best time to start exercising after having a baby. Your body is still recovering for months after giving birth. The separation of muscles, particularly abdominal muscles, can lead to injury if you push yourself too quickly so it's best to start with gentle strengthening exercises under the guidance of a qualified ante-natal expert.
Walking / jogging
Many popular strollers have the tripod construction which was originally designed for jogging. These larger, stable strollers make walking or jogging with your baby an ideal way to ease yourself back into a fitness routine. Look out for flyers about local walking clubs for new Mums. There are also exercise classes held in parks which are specifically designed for Mums to attend with baby in the stroller (which is used as resistance).
Mum and baby yoga or Pilates
Keep an eye out at your local children's health centre for ante-natal yoga or Pilates classes. Many are designed for Mums to bring their babies: they can either watch from the stroller or even be used as a weight during sit ups! The great thing about these classes is that you're likely to meet other Mums with babies a similar age: so there are opportunities to socialise as well as tone up.
Swimming
Just as swimming is the perfect pregnancy exercise, it is also a wonderful recovery tool. Some swimming pools provide creche services that give you time to swim, shower and even squeeze in a coffee while your baby is in care. If your local pool doesn't have this service, arrange to go swimming with another Mum: one of you minds the babies while the other swims, then you swap. As the babies grow, they can paddle in the baby pool and gain early water confidence.
Cycling
If your baby is older than nine-months, you can get a baby seat installed and start cycling. Gentle rides along local bike paths can be a pleasant work out, but cycling is also an alternative method of transport. Need milk? Strap the baby in and head off to the shops. You'll be saving a car trip and getting fit to boot!
Exercise at home
There are plenty of options for getting fit without leaving the house. If you have a treadmill or static cycle at home, you've probably already committed to a training regime. You can also purchase work out or Pilates DVDs which will take you through a routine while your baby sleeps or is happy in a bouncer (make sure she is securely strapped in and can't reach anything dangerous while you're working out).
Another fun option is using a games console like the Wii Fit. You can do a full work-out of an hour, or just do one or two exercises, depending on how much time you have. The good thing about the Wii Fit is that it measures you weight and plots your progress on a chart, which is a great incentive for training harder!
Discuss diet and fitness in the Essential Baby forums.
