How to find time to exercise as a new mom

For many new moms, finding time to exercise may take a back seat to more pressing concerns, like caring for your growing family or squeezing in a few extra moments of precious, precious sleep. But postpartum exercise has many benefits worth tapping into, from relieving stress and boosting energy to strengthening your core and even promoting more restful slumber.   

Once you've seen your healthcare provider at your postpartum checkup and they've given you the go ahead to start working out again, you may find that even just short bursts of exercise can leave you feeling more reenergized and refreshed. The American College of Obstetricians and Gynecologists recommends 150 minutes of moderate-intensity aerobic activity a week, which can include anything from a one-hour fitness class to something as simple as a ten-minute walk around your neighborhood. It's all about finding what works best for you.

In the throes of 4 a.m. feedings and unpredictable baby sleep patterns, it can be hard to even think about getting back into working out. But there are creative ways to fit some physical activity into your schedule and lifestyle. Here are a few ideas:

Try a mom and baby workout

Whether it's a formal mommy and me exercise class or a walk around the neighborhood with your little one in tow, working out while spending time with your baby is multitasking at its finest.

• Put your baby in the stroller and go for a walk. When your baby is at least 6 months old, they can go in a jogging stroller and you can pick up the pace.
• Head out for a walk with your little one in a baby carrier or sling. If your baby is sitting up, they can go for a hike in a backpack carrier. (Just make sure your baby is well supported – a sling is fine for a walk around the block, but isn't a good option for a more rigorous adventure or a hike through the hills. Make sure you're supported too, and that whatever carrier you're using doesn't strain your shoulders, neck, or back.)
• Check out local health clubs, gyms, or yoga studios. Many offer postpartum exercise classes suitable for new moms as well as daycare or even classes you can take with your baby. If your gym doesn't offer postpartum classes, pick a low-impact class that has a decent warm-up period (at least 10 minutes) and includes stretching and toning. Note: If you're thinking of joining a club that offers babysitting services, look for one that has a safe, secure area staffed by trained childcare providers and a clean, inviting playroom stocked with age-appropriate toys and books. Also look for one with a low child-to-staff ratio (about four children to every adult) and a policy of not accepting sick children.
• Join a mom-and-baby stroller exercise program like Momleta or Stroller Strides – local fitness clubs in your neighborhood may offer something similar. It's a great way to get outside, exercise, meet other moms, and spend time with your baby.

Schedule time for exercise

Finding time to exercise on the fly may be difficult, so if you're able to consider when working out may work best for you and plan ahead, you might have more success.

• Have your partner or another caregiver watch the baby for 30 minutes so you can get out for a walk around the neighborhood and enjoy some time to yourself.
• If your maternity leave is over and you're back at work outside the house, try getting up about an hour before everyone else in the morning and head to the gym. If you're a stay-at-home mom, get up before your partner leaves to squeeze in some exercise.
• Bring your sneakers and a change of clothes to work and go for a stroll or to the gym during your lunch break – you can do the same if you're working remotely.

Find a postpartum exercise you can do at home

There's no shortage of great and easily accessible streaming workouts and videos you can access at home, including BabyCenter's Postpartum Exercises series.

• Consider investing in some home exercise equipment that you can use while your baby is napping or otherwise occupied. It doesn't have to be a stationary bike – even something as small as a jump rope or some free weights will help you get moving.
• If you're on a budget, search online for free exercise videos, or download an exercise app on your smartphone. It's easy to find everything from aerobics to meditation to kickboxing.

Read more:

When can I start working out after a c-section?

Kegel exercises for pregnancy and postpartum

Bonding with your newborn

Postpartum anxiety (PPA)