Exercising with your baby

It's hard to exercise as a new mum. Why should I bother?
What type of exercise can I do at home?
How can I exercise with my baby outside my home?

It's hard to exercise as a new mum. Why should I bother?
Finding the time to exercise is a struggle for most of us. But when you've just had a baby, you may think it's impossible. Lack of sleep and breastfeeding can leave you feeling drained of energy.

Although you may not feel like doing it, some gentle exercise after you've had your baby is a good idea. It can help to lift your mood and help your body to recover from pregnancy and birth.

We know from studies that mums who exercise regularly after their babies are born tend to:

    feel better about themselves
    have higher energy levels
    be slimmer
    be fitter

than mums who don't.

There's even some research which shows that exercise can also help to treat and prevent postnatal depression.
What type of exercise can I do at home?
Exercise doesn't have to involve lots of activity, especially at first. In the early days after giving birth, just getting dressed can seem a challenge!

Try some gentle stretches and keep going with your pelvic floor exercises. These are easy to fit in while your baby is settled or sleeps. See our article on exercises for the first six weeks for more information.

You can carry on with stretches, but can add in more strenuous movements, such as sit-ups after six weeks. See our article on exercises after six weeks for more suggestions.

Doing these exercises regularly can help you to get your pre-pregnancy body back without overdoing things. You don't need any special equipment, although you may find an exercise ball useful.

If you want to buy an exercise DVD to help motivate yourself, check that it's endorsed by a professional body. Look out for endorsements by:

    the Guild of Pregnancy and Postnatal Exercise Instructors
    the Association of Chartered Physiotherapists in Women's Health

If you've already got an exercise bike, cross training machine or other equipment at home, check with your health visitor that it's all right for you to use them. Then, whenever you have the energy, you can use them for as long or as short a time as you like.
How can I exercise with my baby outside my home?
Walking with your pram or buggy is one of the easiest forms of exercise. Getting out of the house can also help to lift your mood and gives you and your baby a change of scenery.

If you need some motivation, you could walk with a friend or join a pram-pushing exercise class. These classes are usually held in parks. Ask your health visitor if she knows of a group, or search online to find one near you.

Pram-pushing exercise classes will be fine for you if you've never exercised before. Some classes are free and are a great way to get to know other mums. Isolation can be a problem for some new mums, and joining a class is a good way to tackle postnatal depression.

When your baby gets a bit older, you can jog with him in a special buggy.

If you want to take your baby out on your bike, wait until he is at least eight months old. Your baby needs to be able to sit up before you can put him a bike trailer or cycle carrier. Younger babies don't have the neck strength to hold their heads upright and to support the weight of safety helmets.

Some gyms and postnatal exercise or aquacise classes have a crèche, or let you bring your baby with you. Your local gym, hospital, midwife and health visitor are all good sources of information.

Try to find a class taught by a midwife, physiotherapist or an instructor who specialises in postnatal exercise. The Guild of Pregnancy and Postnatal Instructors has a list of specially trained teachers.

If there's no creche, you could share babycare with a friend or let your partner put in some baby time while you go for a workout.