By Jennifer Chung, Kinsights.com
Moms have to be the busiest people on the planet! Between 2am feedings, running the kids to school and activities, working and running a household, who has time to go to the gym? Working out at home saves time and money. Fitness experts say you only need 30 minutes of exercise a day to make a difference. By incorporating exercise into your daily routine you get to bond with your kids while teaching them a healthy lifestyle.
If you’re a new mom, as soon as your doctor clears you to resume moderate exercise, get outside and take the baby for a walk. Postpartum exercise has many benefits:
- Improved immune function and increased production of antioxidants.
- Increased energy levels during the day which is conducive to more restful sleep.
- Better flexibility and muscular strength, reduced joint strain.
- Suppressed cravings for sweets and increased appetite for nutrient dense foods.
Most women don’t realize that they can resume Kegel exercises within 48 hours of a healthy vaginal delivery. These deep pelvic floor exercises increase the speed of healing to the rectal and vaginal area by increasing blood flow and circulation directly to the muscles that make up the pelvic floor. Strengthening pelvic floor muscles reduces and may prevent urinary stress incontinence. Incontinence affects up to 70 percent of women during or after pregnancy. Consult a doctor before starting any exercise after a C-section. Be cautious as a new mom not to overdo it. Avoid doing sit ups until you know you don’t have separation of your deep abdominal muscles. This condition is called diastasis recti. Ask your doctor to check for this as it is not necessarily part of your postpartum exam.
Most moms might ask themselves, “How can I possibly fit in an exercise program with a baby?” The answer is to work out WITH your baby! That’s right, here are 10 fun tips to promote a healthy lifestyle while getting fit with your kids:
1) “Peek-a-boo” Plank over baby – Get on your hands and knees, place hands on both sides of your baby. Engage deep abdominal muscles. Stretch one leg out behind you at a time until both legs are straight. Make a straight line from your head to heels, in a push up position. Rock backward and forward by pushing with your toes and say, “Peek-a-boo” 10 times
2) Kisses –Tricep Pushup – Get on your hands and knees, place hands on both sides of your baby. Engage deep abdominal muscles. Stretch one leg out behind you at a time until both legs are straight, push up position (or on knees for ladies push up position) Make a straight line from your head to heels. Bend elbows and kiss your baby. 10 times
3) Meow and Moo – Cat and Cow – Get on your hands and knees, place hands on both sides of your baby. Round your spine like an angry cat and say “A cat says, Meow”, then arch your back squeezing your shoulder blades together and say “A cow says, Moo”. 10 times
4) Nursery rhyme Squats – With baby on the floor or for an extra challenge hold baby safely in your arms. Sing the ABC’s or other nursery rhyme songs while performing squats. Start by standing with feet shoulder width apart, bend knees in a deep squat by pressing your heels into the ground and sitting back as if you are lowering down onto a bench, bend slightly forward from the hips as you go down, then return to an upright standing position.
5) As baby gets bigger interact with him on a squishy beach ball sized ball.
Get the ball Leg Swings – While lying on your side, place the ball under your ribs. Lift your top leg, swing it in front of you then and behind you. Allow a slight movement of the upper body front and back. Concentrate on leg motion and body lengthening in each direction. Encourage your child try to get the ball out from under you and run around your legs.
6) Try to grab the ball Bridge – Lie on back, bent knees, squeeze ball between knees. Lengthen spine while lifting hips up towards the ceiling, starting with tailbone and move up the body. While in table position, squeeze and release the ball between your knees but don’t let the ball drop to the floor. Encourage your toddler to grab the ball when you are releasing the squeeze. Add hip pulses to the ceiling for increased difficulty.
7) Throw the ball Lats – If your child is able to catch a ball, throw the ball to him, if he is too young to participate, throw the ball against a wall. The higher the ball is thrown, the more intense the shoulder workout. Catching the ball will work the lats.
8) As kids get older, play Airplane Abs – Lie on your back, knees bent, feet in the air. Prop your child onto your feet. Hold their hands and slowly press your legs to their belly and lift them toward the ceiling with them balanced on your feet. Engage abdominal muscles and take them on a little plane ride. Bend and straighten your knees, slightly moving your legs towards you and away. Avoid side to side motion to preserve balance.
9) Teach your child how to ride a bike Jog – Jog next to your child while they learn to ride a bike. Spend time outside, get fresh air. Switch off with another adult if you get winded.
10) Dance Party Cardio – Kids love to dance. Turn on child appropriate music and dance it out. Dancing is great cardio. Be silly, laugh and have fun!
As you can see, the goal is to make exercise fun and interactive. You don’t have to have perfect form while working out with the kids, just be active. Be a consistent example for your kids by modeling a healthy lifestyle. They will love exercise if you do.
About Jennifer Chung & Kinsights:
Jennifer Chung is a parenting expert and co-founder of Kinsights.com: part parenting community, part online health record. Kinsights provides parents with a safe place to seek answers to their questions while also helping them track their child’s health information. Organize your child’s growth and developmental milestones, immunizations, medications, allergies, and more. Connect with Kinsights at https://kinsights.com to learn more and sign-up! You can also follow them on Facebook and Twitter (@kinsights).
