In this article:
After having a baby, getting in shape is probably the last thing on your mind. But once the dust settles and you find yourself in a bit of a routine with your newborn, plenty of new moms start thinking about how to exercise with a new baby. For some of us, those nine long months of pregnancy can make us get excited about being able to move our bodies again without also carrying a passenger, and others get motivated to lose pregnancy weight and feel healthier and stronger with birth behind them. But many new moms also realize they need help with exercise, because post-baby fitness is a totally new world.
Jumping back into a fitness routine can definitely be a challenge for many new moms, including those who were once all about staying active. After all, that adorable little baby we're pushing in the stroller right now will be a toddler sooner than we realize… and we've gotta be able to chase after them!
Ready to get active again? Here's what you need to know to start getting fit again and how to exercise to lose weight, if that's your goal.
When can I exercise after birth?
Even though you've likely been on your feet since not long after your child's birth, changing diapers, waking up for night feeds, and doing everything else a newborn requires, your body has been through a lot, and it's important not to start working out again too early. And if you're wondering when it's safe to start exercise, well… that answer may vary.
Though it was once the norm to wait six weeks after birth to start exercise again, now, doctors have a bit of a different view on the situation. For those who had an uncomplicated vaginal birth, many believe it's safe to start as soon as you feel ready.
"We're not telling women, ‘You better get out there,' but we're saying it's totally fine to do what you feel up to," OB-GYN Dr. Alison Stuebe told Shape. "Before, there was a sense of, ‘Go home, and don't get out of bed.'"
However, if you did have complications or a c-section, the waiting period might need to be extended a bit. The American College of Obstetricians and Gynecologists suggests consulting your doctor first, and your first postpartum appointment (which usually takes place about six weeks after birth) may be a good time to ask.
The best time to exercise with a new baby
One of the biggest hurdles in beginning your postpartum fitness journey will definitely be finding the time to exercise when it feels like you have no time at all. After all, the first year of motherhood is rough. You might not be sleeping, and if you're working, you're also trying to find a balance between work, baby, and the rest of your life while also sneaking in a shower at some point in the day. So when are you supposed to exercise?
This is when it's time to get creative. You might need to find different times during the day that work to fit in a workout here and there — and you're probably going to need to enlist the help of your partner to make it happen. Getting up earlier than your baby to fit in your workout might be worth the sacrifice of a little extra sleep — or, if you're a night owl, that exercise might be more likely to happen after baby goes down for the night. There's always naptime, even though that can be a bit unpredictable in that first year, so being flexible is an absolute must.
It can also be super helpful to figure out how to exercise at home, which obviously means different things to different people. For some, ordering equipment like a Peloton and a few weights might be possible, and for others it might be learning how to start a simpler at-home exercise program. Ultimately, the one thing you need is the drive and the commitment to make it happen.
"Generally, I find time for things that are important to me. Last spring, exercise became important. Now, I do it. It’s that simple. If you decide that exercise is important, you’ll get it done too," mom Gretchen Bossio wrote for Mom.com.
How to exercise as a new mom
Above all else, any exercise that gets your body moving and that you enjoy is a positive thing. Maybe that's as simple as dancing around your kitchen, or maybe you'd rather join a workout class. If you find something that's fun, you're more likely to stick to it and find the time to get it done.
As far as specific exercise positions go? There are tons of exercise guides online that can help with that, including entire channels and playlists on YouTube devoted to postpartum workouts. You may have to try out a few different exercises — and go a bit easy on the ab workouts if you've had a c-section — but there's definitely something out there for you.
Incorporating your baby into your workouts can be fun, too — and it can help you sneak in that exercise when it's hard to find the time to make it happen. Taking long walks each day with the stroller is a great place to start, and if you love to run, investing in a jogging stroller might be worth your while.
When you start working out again, just remember to start slow at first. Your body has created a human — that's a very big deal, and it would be unrealistic to think it didn't also change in the process. It's totally possible to over exercise, especially before your body is used to being so active again. You'll get back to the fitness level you were before baby eventually, and before you know it you'll be smashing those workout goals — and chasing after your little one without pausing to catch your breath.
