Our easy fitness ideas will help you get out of your slippers and into your trainers!
Your baby is three months old and you’re through the sleep-deprived, milky haze of the newborn days. Ready to feel more like yourself again? Exercise is the way to do it! As well as all the brilliant health and fitness benefits it brings, exercise will ramp up your energy and give you a dose of happy hormones that boost your mood.
‘Cardio like brisk walking, running or dance classes will provide you with those feel-good endorphins,’ says fitness trainer Rosie Stockley (@mamawelluk). ‘Strength training will help you feel strong and have endurance for your busy days as a parent.
‘But don’t rush the initial healing process. It’s so important to respect what your body has gone through during pregnancy and birth. Talk to your health visitor or doctor before starting anything strenuous.’
Tummy gap
Diastasis recti is when the abdominal muscles separate to allow room for your growing baby. It’s very common with 60% of new mums affected at six weeks, 45% at six months and 33% at 12 months. If your gap is still obvious after eight weeks, see your doctor who can refer you to a physiotherapist for exercises that can help to heal the separation.
6 easy fitness ideas
1. Exercise snacking
Studies show that ‘exercise snacks’ of one minute’s exertion repeated throughout the day can improve your cardio fitness. While baby naps, set your phone’s timer for a minute and try running on the spot, or doing as many star jumps as you can.
‘Focus on ways to boost your activity levels during your daily routines,’ suggests postnatal physio and Pilates instructor Maria Elliott (@the_mummy_mot). ‘For short journeys, walk instead of taking the car or bus. And run around after your older kids if you have them.’
2.Stretching
Holding and feeding your baby day and night can affect your posture and make your chest, back and shoulders feel tight. Try out some stretches when you have time, focusing on your upper body. To loosen tense muscles, lift both arms above your head, lightly clasping your hands. Gently pull your shoulders back and stretch your arms up. Briefly hold, then lean to the right and hold, then lean to the left and hold.
3. Walking
‘Brisk walking is the best free exercise,’ says Rosie. Studies show that walking in nature will reduce stress and lift your spirits, so head for the nearest park and enjoy the greenery and fresh air.
Walking has even more benefits when you’re pushing baby in the buggy. ‘Try challenging yourself to go faster, to incorporate hills, and to walk for longer.’
Make sure the buggy’s handles are at the right height for you – your elbows should be bent at right angles.
4. Running
The current guidance is to wait for a minimum of 12 weeks after birth before you start pounding the pavements. The NHS Couch to 5k app is a gentle way to work up to running 5km in just nine weeks. Make sure your trainers support your feet and ankles to cushion the impact.
5. YouTube workouts
‘There are lots of effective workouts for free on YouTube, so have a browse,’ suggests Rosie. ‘Just be careful that they are suitable for postpartum recovery and don't involve too much high impact cardio. Yoga and Pilates are ideal and are positive for the mind, too.’
Try using tins of baked beans or full water bottles as weights if the workout calls for equipment, or invest in some home fitness gear.
Prefer to do a class in person? There might be low-cost exercise sessions in your area. Have a look on local Facebook groups or ask your health visitor.
6. Swimming
Parent and baby swimming classes are a great way to build your little one’s water confidence. Splashing around together is a lovely way to bond, but you won’t get much exercise! If you can, leave baby with your partner or a family member and head to the pool on your own.
Swimming is a low-impact exercise that helps you build endurance, muscle strength and cardiovascular fitness. You’ll get an all-over body workout as nearly all your muscles are used during swimming. Even better, swimming is a peaceful workout that calms your busy mummy mind. Splash out on a new swimsuit here.
