10 Tips for fitting exercise in with a newborn

We know it’s hard to exercise with small children. Your windows of time to yourself are very limited (or none!), the fatigue levels are high, and there are 101 loads of washing waiting to be done. Why would you want to do anything else flop on the couch for 10 minutes? It is certainly very tempting!

Sometimes, flopping on the couch is exactly what your body needs. Rest – both mental and physical – is incredibly important for parents. Parenting is a full-on job. But on the other hand, looking after yourself is also incredibly important.

Looking after yourself can include exercise, stretching, relaxation/meditation, eating well, connecting with friends, or time without a small person touching you. That is by no means an exhaustive list, and you might like to think of what fills your cup up so you can prioritise these or plan some time for them.

Before we jump into our 10 tips, it’s also worth pointing out that two of my favourite sayings are ‘some is better than none’, and ‘it all adds up’. It can be unrealistic for many people to be able to exercise regularly for hours at a time with a small person in their lives. Finding those pockets of time, 5 mins here, 10 mins there, all add up. Even those short durations can provide those feel-good endorphins, get your heart pumping and help clear some of the fatigue fog. So how can you do this?

Here are our top 10 tips for fitting exercise in:

1.     Pelvic Floor Bingo with Bluey (or any other kids TV show):

If you have to join a little person watching some TV, then make the most of it. Bluey is a perfect example of maximising your time. Engage your pelvic floor for a quick on/off contraction every time Bluey’s voice is mentioned throughout an episode. You’d be surprised how many you do!

While I love Bluey and this also works for any other kids show, just pick a key word that will be mentioned multiple times throughout an episode.

2.     Strength exercises when out for a walk:

You’re already in clothing that you can be active in (and let’s be real, most mothers live in active wear!), so why not add in some extra strength exercises during your walk. If you can stop off at a local park, or even a bench along a walking path, then you’ve got yourself a one-stop gym!

Try squats, lunges, heel raises, tricep dips off the bench, step ups on to the bench, push ups from either the back or the seat of the bench, sit-to-stands, plank holds on the back of the bench, etc. There’s no limit to what you can do with a park bench!

3.     Using your baby as a weight:

No weights at home? Clingy baby who doesn’t want to be put down? No problem! Use your child as your weight. Hold them while you do squats, lunges, side taps. Lie on your back and lift them up, or hold them while you do some core leg extensions. Have them lying on the mat in front of your while you do some knee hovers or arm push-ups (with bonus raspberries on their belly!).

Of course, your child’s safety is paramount too. Consider their age and head control before including them, and securely holding them at all times.

4.     Tag-teaming with a friend:

If you’ve got a friend who is also wanting to fit some exercise in, consider setting up an exercise circuit where you alternate between who is exercising and who is keeping an eye on the babies. Do 1-3 exercises each, or one round of the circuit before alternating.

You might like to have 4 – 6 exercises that you do, such as mini curl ups, core leg extensions, squats, standing toe taps, planks, lunges etc.

5.     See if your mothers’ group wants to do a Mums and Bubs class together:

Organising a group of you to exercise together with a trainer, or all joining a postnatal class can make it fun. Being able to bring your baby along, and for them to have some social time is lovely too.

6.     After the morning feed:

This is the time when babies are likely to be the most settled. You might be able to set them up on a mat or in a bouncer next to you while you fit some exercise, stretching, or relaxation in. Online or on-demand options are a great tool here. They allow you to do a class when it suits you, pause the recordings as needed to settle bub, and you can do multiple classes if you like.

7.     Before bed:

Once there’s some quiet in the house, this might feel like a time where you have some space to do something for yourself. You can do any exercise that you enjoy, but lower-impact exercises like yoga, pilates, stretching or relaxation/meditation might be more conducive for sleep. Or, do a higher-intensity workout first, then finish with some stretching or relaxation to help you wind down afterwards.

8.     Pre-planning exercise time:

If exercise is a non-negotiable part of your life, you may prefer to pre-plan time dedicated to this in your week. Chat with your partner, family, or friends to coordinate some time/s where you can have someone else look after bub so you can either attend the gym or an exercise class.

Many people find having a class or session booked helps give them some structure to their day and therefore organise to get there on time. Without this many people end up in the cycle of ‘I’ll go do some exercise after this...or just after this...’ and the day is over before you know it!

Having spent money for a pack/class/access and not wanting to forfeit this or pay a late-cancellation fee is always another good motivator to get you out the door!

9.     Use what you have around you:

Exercise doesn’t have to be a formal program. You can be creative with what you do, such as using the couch for tricep dips, incline plank holds, arm presses, sit-to-stands etc. You might have some stairs outside that you do step ups on, or calf raises off the edge. You might use your toddlers soft ball as a pilates ball – put it between your knees and squeeze with your inner thighs, or lie over the ball for an amazing upper back stretch. Do you have a large exercise ball stashed away somewhere or left over from birthing? Try lying on your back with your feet on the ball and lift your hips up into a bridge, or drape yourself over it and lift your legs to work your glutes?

There’s no limit to how creative you can be, and you could check social media sites or do an internet search for some inspiration – I’m sure there are lots of ideas out there. Again, a note about safety: Consider the stability of any structures you might stand on, falls risk or any moving objects that can slide out from underneath you.

10.   Multi-tasking:

While a lot of the options above include a level of multi-tasking already, here are two more common activities where you might be able to squeeze a little more in.

Firstly, if you are holding your baby to settle them or get them to sleep, then you might be able to add in some standing exercises such as side lunges, squats, heel raises, front lunges. Even dancing around your house whilst rocking bub is good exercise too.

Second, those times where you are waiting for something to boil, finish, beep or chime, you might be able to add a few more repetitions in. Things that come to mind include while you are waiting for a pot of water to boil, waiting for the jug to boil, you’re on hold to Medicare/Centrelink/Telstra/Optus etc. Can you add some movement at these times? If you’re already standing, try some of the ideas above. If you’re sitting, you could do marching with your feet aiming to use your core to maintain good trunk control. You might try some sit-stands, or side stretches while you’re waiting.

So overall, look for out those pockets of time, plan ahead or coordinate with friends/groups to fit a little more exercise in to your day or week. Be creative, see what suits you, try different strategies.

Finally, don’t be hard on yourself if you are finding it hard, don’t have the energy or motivation to do any/more exercise, or the pull of the couch is just too strong. Each phase of parenting has different challenges, and quite often in the early months/years finding time for yourself is unfortunately one of those. Have realistic expectations and do your best. That’s all you can do.

Disclaimer: As with any exercise, work within your limits, consult a healthcare professional if you have any injuries or concerns, consider any falls or slip risks and seek individual exercise advice if you are unsure.