How to Exercise with an Infant

Welcoming a new baby into your life is a transformative experience.

But it also comes with its share of challenges, especially when it comes to maintaining your fitness routine. 

At POW8R, we understand the importance of staying active for both your physical health and mental well-being.

That’s why we bring you this comprehensive guide on how to exercise with your infant.

Whether you’re navigating the early postpartum period or looking to engage your growing baby in your workout sessions, this guide will help you start exercising with an infant.

Is It Safe to Exercise After Just Giving Birth?

It’s crucial to consult with your healthcare provider before resuming any exercise routine after giving birth. 

Your body undergoes significant changes during pregnancy and childbirth, so a professional assessment ensures that you’re physically ready to start exercising.

Your healthcare provider will check for complications such as diastasis recti (separation of the abdominal muscles), pelvic floor weakness or any postpartum bleeding that might affect your ability to exercise safely.

Typically, women with uncomplicated deliveries may get clearance to begin light activities as soon as they feel ready, often around six weeks postpartum. 

For those who had a caesarean section or complicated births, the timeline may be longer and will require specific medical advice.

Understanding what types of exercises are appropriate at various stages of postpartum recovery is essential. 

Initially, focus on gentle activities like walking, pelvic floor exercises, and stretching.

As you progress and your body heals, gradually introduce more strenuous activities such as yoga, low-impact aerobics and strength training.

Always listen to your body and avoid any exercise that causes pain or discomfort. Gradual progression is key to preventing injury and ensuring long-term success.

Tips for Exercising with an Infant

Here are some practical tips to help you stay active when you’ve just had a newborn baby:

Baby Wearing Workouts

• Walking – Stroll around your neighbourhood or park while carrying your baby or using a baby carrier. This low-impact exercise helps you stay active and calm your baby with gentle movements.
• Gentle Dancing – Put on some music and dance around your living room. This can be a fun way to get your heart rate up while entertaining your baby.
• Squats – Stand with your feet shoulder-width apart, hold your baby securely in a baby carrier and perform squats. This exercise strengthens your legs and glutes.
• Lunges – Step forward into a lunge position, ensuring your baby is securely in the carrier, alternating legs to work out both sides.

 Floor Exercises

• Tummy Time Exercises for Baby – Lay your baby on their tummy while you do exercises nearby. Perform planks, push-ups or stretches while encouraging your baby’s development.
• Mom-and-Baby Yoga – Incorporate your baby into your yoga routine. Use them as a weight for gentle lifts or include them in your stretches and poses.
• Mat Workouts – Spread out a mat and do exercises like bridges, leg lifts and gentle core work while engaging with your baby. Use toys to keep your baby entertained and involved.

Tips for Exercising with Toddlers and Older Children

Here are some tips and ideas for staying active together with toddlers and older children:

Interactive Play

Games are an engaging and fun way to get your kids active and involved with exercise routines.

A simple game of tag can be a great way to get your heart rate up while having fun with your child.

You could also set up a mini obstacle course in your back garden or living room using household items. Just ensure it is safe!

Outdoor Adventures

Take a walk in a local park or nature reserve. Encourage your children to explore and interact with their environment.

Create a list of items to find on a walk or hike, like certain leaves, rocks or animals. This makes the activity more engaging and educational.

Go for a family bike ride. Ensure everyone has the proper safety gear and choose routes that are safe and suitable for all ages.

Family-Friendly Workouts

Schedule regular family walks after dinner. 

This can become a cherished routine that promotes both physical activity and family bonding.

Play sports like football, basketball or frisbee in your back garden or at a local park. This helps improve coordination and teamwork skills.

Incorporating Fitness into Everyday Life

Turn household chores into a workout. 

Have races to see who can pick up toys the fastest or who can vacuum the living room more efficiently.

Whenever possible, walk or bike to local destinations instead of driving. This integrates physical activity into your daily routine.

The Benefits of Exercising With Your Infant

Here are some key advantages:

Physical Health Benefits for Parents

Gentle exercises like walking or yoga can help improve your strength and flexibility, aiding in postpartum recovery. 

Physical activity boosts circulation, enhances muscle tone and helps the body recover from childbirth.

Engaging in regular physical activity helps manage postpartum weight. It burns calories and promotes a healthy metabolism, assisting in shedding pregnancy weight.

Exercise boosts energy levels by improving cardiovascular health and increasing endorphins, making it easier to keep up with the demands of parenthood.

Physical Health Benefits for Infants

Activities that involve your baby, such as interactive play, promote motor skills development. These activities help strengthen their muscles and coordination.

Exercising with your infant provides various sensory experiences. 

Babies enjoy the sights, sounds and movements associated with different activities, which can aid in their sensory development.

Holding your baby close during exercises like babywearing workouts fosters physical closeness and security.

This helps in developing their sense of balance and spatial awareness.

Emotional and Psychological Benefits

Exercising together strengthens the bond between you and your child. The physical closeness and shared activities create positive emotional connections and trust.

Physical activity releases endorphins, which help reduce stress and improve mood. 

Spending quality time with your baby during exercise also promotes relaxation and emotional well-being.

Regular exercise is known to combat postpartum depression and anxiety. 

Social Benefits

Establishing a regular exercise routine that includes your baby can create a structured schedule. 

This helps both you and your baby develop a sense of routine and stability.

Participating in parent-baby fitness classes or groups provides opportunities to meet other parents. 

This can help you build a support network and create social connections for both you and your baby.

Practical Benefits

Combining exercise with baby care allows you to manage your time more effectively. 

You don’t have to choose between spending time with your baby and taking care of your health.

Exercising at home or in nearby locations with your baby eliminates the need for finding childcare. This makes it easier to maintain a consistent exercise routine.

Engaging in simple exercises like walking, dancing or home workouts with your baby is cost-effective. 

It eliminates the need for gym memberships or expensive equipment.

Exercise with Your Infant – POW8R

Exercising with your infant is not only possible, but it can also be a fun and rewarding experience for both you and your baby.

We believe that integrating fitness into your parenting journey promotes a healthy lifestyle, strengthens the bond with your child and supports your physical and mental well-being. 

Our online fitness app is designed so that you can participate in our classes from practically anywhere in the world. 

We have hundreds of on-demand classes that you can steam from anywhere. This means you can exercise whilst having your infant at home with you.

If you’re interested in getting started and joining our growing online community, then check out our memberships.