Mommy and me fitness

New moms can make baby a part of their post-birth fitness routine, promoting both health and bonding
Apr. 22, 2011 | By: Ashley Newport

Post-partum life isn’t easy. First, there are the physical hurdles to overcome — the fatigue, sleeplessness, and residual aches and pains. Then there are the psychological ones that follow, like the fears inherent in the monumental responsibility of providing for a living thing, the side-eyed glares from armchair mommies who say the baby is more important than a one hour work-out, the guilt in putting baby down for a few minutes to experience a moment of seemingly long-forgotten “you” time.

The weeks following birth are important for regaining strength, but the demands of new parenthood can make it difficult to find time to exercise. Fortunately, there are fitness programs that include babies, along with understanding trainers who realize that, even though bringing junior along is great, mom-time is still important.

“There are ways to work out with a baby,” says personal trainer (and father of three) John DePass, owner of Hi End Fitness in Burlington, Ont. “You can lift and do lunges and squats with the baby. There are also mom and baby yoga classes, and a lot of [gym] facilities have daycare programs, so mom can bring the baby and still get some time for herself.”

DePass’ facilities are infant-friendly, which is comforting for parents who want to go for a quick dash on the treadmill without worrying about finding a babysitter. “We have moms bringing in babies all the time,” he says. “The baby is usually happy to sit for 30 minutes, and most sleep the whole time.”

For women who want the child to be an integral part of the workout, there are programs that incorporate the baby into the routine. Mom and baby yoga classes focus on rebuilding strength and endurance at a steady pace — ideal for anyone recovering from the rigors of childbirth or a c-section. Most programs emphasize the back, abdomen and pelvic floor, and the baby can be held or moved during exercises, or placed on the yoga mat. Given the nature of the programs, crying and feeding breaks are welcome and expected, not considered annoying or intrusive.

Also available are Stroller Fit classes, which incorporate the stroller into power walking, strength training and cardio exercises. Stretching and flexibility training may also be included. In this workout, the stroller (which will, of course, hold your baby) can be used for resistance training, and exercise occurs outside the gym, giving mom — and baby — an opportunity to get fit in new environments. Like yoga, these exercises may emphasize increasing strength in the pelvic floor area. New moms can also enroll in Baby Salsa classes, which allow moms and slightly older infants — usually six to eight months — to dance together (usually with baby attached to mom by a harness).

For moms looking to bond and exercise, DePass says swimming is another option. “Swimming is good because there are a lot of water programs for parents and children available. It’s something you could do with the child about twice a week.”

But while holding the baby might be soothing and special, the best fat-burning exercises still happen while the infant looks on from his or her stroller. For that reason, DePass recommends that new moms set aside two 30 minute periods a week to indulge in fat-burning and aerobic workouts.

“To get in shape, you need to stimulate your metabolism, and the biggest influence on metabolism is muscle,” says DePass. “It’s your muscles that burn calories, so you need to have strength training. You should do squats, lunges, push-ups, shoulder presses, rowing, bench presses, chin-ups and pull-downs. For new moms, the problem is finding the time and being in the right place mentally. A lot of them don’t focus on themselves.”

While new moms might struggle with guilt for leaving the baby at home or in a care facility while spinning, DePass insists that being fit and self-aware can make mom a more energetic parent — and one who sets a good example. “When young kids see mom and dad make fitness a priority, it can become a part of their lives, too.”

For nervous moms, upping workout time in increments might work best. New parents can start out with one or two baby-included swimming or yoga classes a week, and add in another day or two at infant-friendly facilities where the child can sit comfortably — supervised — while mom gets some weight training or cardio in.

“Moms need to shoot for minimums,” says DePass. “But working out does build energy and gives an endorphin high that will be shared with the child.”