Having a child changes everything, and with a packed schedule taking care of a newborn and trying to actually get to fit in some sleep, exercise can fall to the wayside. But you don’t have to settle for a mom or dad bod just because you’re busy. Fitness can take on a new form in your life, and it can also become one of your favorite outlets.
Whether you’re at home with the baby or already planning to go back to work, a fitness routine can help you stay grounded. Between diaper changes and feedings, you’ll need to schedule some personal time to just be yourself. Holding onto your identity as a person makes you a better parent in the long run. These eight tips will help new moms and dads get in shape, not to mention keep their energy levels high and fully embrace parenthood.
Contents
1. Start Small
source: extraimage.info Any sort of physical movement is better than none at all. A lot of people fail to exercise routinely because they hold themselves to high standards. Even something as basic as 30 minutes a day can be a lot if you haven’t worked out in a while. Dedicated fitness routines take time to establish, so start anywhere':
- Do lunges across the living room while the baby sleeps
- Start your morning with 10 squats and a 5 to 10-second plank
- Do leg lifts on the couch
- Do five burpees before getting dressed in the morning
2. Don’t Push Yourself Too Hard
source: extraimage.info Listen to your body while you work out. If something is too difficult, don’t force yourself to push through. The saying, no pain, no gain isn’t true. People who perform regular low-intensity exercise can be just as healthy as someone who deadlifts. Practice proper warmups and cooldowns to protect your heart, lungs and muscles. No routine should leave you feeling completely drained or on the verge of collapse. If you can only muster a few minutes of jump rope or jogging in place to start, so be it. You will become more conditioned over time and be able to work out more as you build endurance.
3. Start Biking
source: extraimage.info Riding a bike is a great way to stay in shape and get out of the house. If you live in an area that’s easily navigable by bike, consider taking yours out to run errands on the weekend while someone watches the baby. Ebikes are an even faster way to help you get around with more comfort and convenience that anyone else on the road.
4. Don’t Obsess Over the Baby Weight
source: extraimage.info The changes a woman’s body undergoes through pregnancy can last a lifetime. Some stretch marks will never fade, and you might find that your old body feels like a distant dream. This can be an understandable source of discomfort and embarrassment for new moms, but it’s nothing to be ashamed about. Your body carried the miracle of life into the world, and you should now carry it with pride. Getting back to your pre-baby weight will take time, and that’s fine.
Losing 1 pound a week is safest for new moms as this won’t affect their milk production. If you’re exercising regularly and eating a healthy diet. But don’t be too harsh on yourself for skipping a day because you’re tired. Being a mom is tough work.
5. Focus on Your Baby’s Health as You Diet
source: extraimage.info Restrictive diets are not typically recommended for breastfeeding moms as they can negatively impact their baby as well. You should never drastically cut your calories anyway, but it’s especially dangerous if you’re feeding a newborn. You want to give them the best nutrition possible, and that requires nourishing yourself. Eat balanced meals and get plenty of fruits and vegetables.
Moms who are breastfeeding should have at least 1,800 calories a day, but don’t focus on the number too much. When you’re choosing balanced recipes and whole foods, it’s naturally easier to eat the right portion for your body. The only foods you should avoid are those that are either prohibited during breastfeeding or downright unhealthy.
6. Make Fitness Your Self-Care
source: extraimage.info Set aside 20 to 30 minutes in the morning or evening to just take care of your body. You can begin or end your exercise routine with a 5-minute yoga/meditation session that really helps you restore your balance. Your attention is projected outwards all day, whether it’s at work, with the baby or with your partner. It’s not selfish to give yourself time to be alone and look after yourself. In fact, this is the best way to prioritize exercise rather than seeing it as just another chore.
7. Use Fitness to Bond as a Couple
source: extraimage.info Although we’ve discussed the value of exercise as a form of self-care, it can also be a beneficial way for stressed new parents to get some alone time together. You’re both tired, and it’s likely that the majority of your time is now either spent on the couch or trying to sleep. If one or both of you are also working, this can strain your relationship and cause you both to feel distanced.
Embrace this new journey together by prioritizing one another. You’re not bad parents for spending time without your baby. Let the grandparents watch the little one for 2 hours on the weekend while you both go for a long walk. Do couple’s yoga or hit the gym together. Your relationship will be better off because of it.
8. Stay on Your Feet
source: extraimage.info Sitting all day is terrible for your muscles, and it can make it harder for you to cope with the stress and sleep deprivation that accompanies a new baby. Being active throughout the day can help you burn calories even if you aren’t working out. Whether it’s washing the dishes by hand, running the vacuum or mopping the floor, there are lots of small ways to get up and move around that benefit your body.
There is certainly a great deal to learn about this issue. I love all the points you have made.
There is certainly a great deal to learn about this issue. I love all the points you have made.
Have you ever considered about including a little bit more than just your articles? I mean, what you say is valuable and all. However just imagine if you added some great visuals or video clips to give your posts more, "pop"! Your content is excellent but with images and videos, this site could definitely be one of the most beneficial in its field. Terrific blog!
Have you ever considered about including a little bit more than just your articles? I mean, what you say is valuable and all. However just imagine if you added some great visuals or video clips to give your posts more, "pop"! Your content is excellent but with images and videos, this site could definitely be one of the most beneficial in its field. Terrific blog!
Heya i'm for the first time here. I came across this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you aided me.
Heya i'm for the first time here. I came across this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you aided me.
I'm not sure where' you're getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for fantastic info I was looking for this information for my mission.
I'm not sure where' you're getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for fantastic info I was looking for this information for my mission.
Fantastic beat ! I would like to apprentice while you amend your web site, how can i subscribe for a blog site? The account aided me a appropriate deal. I had been a little bit acquainted of this your broadcast provided brilliant clear idea
Fantastic beat ! I would like to apprentice while you amend your web site, how can i subscribe for a blog site? The account aided me a appropriate deal. I had been a little bit acquainted of this your broadcast provided brilliant clear idea
This web site definitely has all of the information and facts I needed about this subject and didn't know who to ask.
This web site definitely has all of the information and facts I needed about this subject and didn't know who to ask.
You need to be a part of a contest for one of the most useful sites on the web. I'm going to highly recommend this blog!
You need to be a part of a contest for one of the most useful sites on the web. I'm going to highly recommend this blog!
Keep on working, great job!
Keep on working, great job!
Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your site when you could be giving us something enlightening to read?
Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your site when you could be giving us something enlightening to read?
Very good article! We will be linking to this great article on our site. Keep up the great writing.
Very good article! We will be linking to this great article on our site. Keep up the great writing.
Excellent goods from you, man. I have understand your stuff previous to and you are just too excellent. I actually like what you've acquired here, certainly like what you are stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can not wait to read much more from you. This is really a terrific website.
Excellent goods from you, man. I have understand your stuff previous to and you are just too excellent. I actually like what you've acquired here, certainly like what you are stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can not wait to read much more from you. This is really a terrific website.
Greate article. Keep posting such kind of info on your blog. Im really impressed by your site. Hello there, You've performed a fantastic job. I'll certainly digg it and personally suggest to my friends. I am confident they will be benefited from this website.
Greate article. Keep posting such kind of info on your blog. Im really impressed by your site. Hello there, You've performed a fantastic job. I'll certainly digg it and personally suggest to my friends. I am confident they will be benefited from this website.
I've read several excellent stuff here. Certainly price bookmarking for revisiting. I wonder how so much attempt you place to make the sort of wonderful informative site.
I've read several excellent stuff here. Certainly price bookmarking for revisiting. I wonder how so much attempt you place to make the sort of wonderful informative site.
I read this article fully on the topic of the comparison of hottest and earlier technologies, it's remarkable article.
I read this article fully on the topic of the comparison of hottest and earlier technologies, it's remarkable article.
Excellent way of explaining, and pleasant paragraph to obtain information regarding my presentation subject, which i am going to deliver in institution of higher education.
Excellent way of explaining, and pleasant paragraph to obtain information regarding my presentation subject, which i am going to deliver in institution of higher education.