Self-care and time for things that you enjoy are important for every parent to maintain after they add a baby or child to the family. Working out is often something that becomes more difficult to find time, energy, and childcare for. Some workouts are created or adapted easily to fit around caring for a baby or a toddler and can allow much-needed time for either parent while not requiring childcare.

1. Mom And Baby Or Family Yoga Classes

Yoga is a form of exercise that can be safe after birth and provides an opportunity for the parent to get exercise and bond with the baby at the same time. Classes go from newborn to toddler and even preschool or whole family classes, ensuring any family who wants to participate can. Choose the class that fits your age range for the baby or toddler, as well as the size and demographic that you prefer. Often post-natal yoga classes are done by a specialized instructor and may be done with pregnancy as well, offering a way to stay active through pregnancy and after birth with poses that are adapted for those specific needs.

These classes are low impact and can be done with a combination of baby-wearing and the baby being on the mat in front of you, and toddlers are given easy-to-understand instructions and encouraged to do fun and relaxing poses along with the rest of the class.

2. Walking

Taking a walk is one of the lowest impact and safest methods of exercise, and can easily be done with babies, toddlers, preschoolers, and any other age range. Through the use of a stroller, carrier, backpack carrier, and later strider bikes and even a sledge in the winter, a family walk or a walk with the baby alone can be relaxing and will benefit both the physical and emotional health of the parent. Adapt the speed of your walk to fit your current goals, and you can make a walk longer or shorter based on how you feel for the day, the weather, how the baby or child is doing, and any other factors. To create a relaxing atmosphere add a podcast or audiobook, and to set a pace that is consistent play music to walk to.

On bad weather days, a treadmill or walking pad can be used indoors, and stroller classes are popular at many recreation centres that include indoor walking tracks. Other options include a mall, grocery store, library, and museums, all of which offer entertainment opportunities as well. Building a habit of walking into your routine is beneficial no matter what ages you or your children are.

3. Dancing With Baby

Babies love smooth movements, even crying babies can be soothed by rocking and swaying, which makes dancing a great way to get exercise while caring for a baby. As they grow into toddlers, they will enjoy finding their style of dance and creating their dance moves. Dancing around the living room is not only a great workout to enjoy with babies and children, but a good way to bond with them and add fun to their day throughout their childhood.

4. Stroller Workout Classes

If you have a stroller that is easy to move and you are comfortable with, attending a stroller workout class is a great way to add new workouts and also meet other parents. They are often held in community centers and recreation centers and instructors create full workouts that work with and around your stroller. These classes go beyond walking with the stroller and include other movements like lunges, squats, and many others. For both beginners and those who are experienced in fitness, it’s both social and exercise, creating a positive experience for both parents and children.

5. Swimming

Swimming is a popular form of exercise that can still be enjoyed with a newborn, an infant, a toddler, or a preschooler, along with older children. The type of workout that is engaged in the pool will be different within than without, but there is still great potential. Rather than swimming laps, you can spend time in the family pool or toddler area and walk back and forth, put the baby on a floating device or help them get used to the water on their feet. Not only will you find great ways to bond and spend time with the baby, but you will also be moving against the resistance of the water and engaging more muscles throughout your body. This is often an exercise recommended for those in the recovery of injury, who are overweight, or have knee and other concerns, making it also suitable for the recovering postpartum body and providing the baby or children with the ability to swim, which will benefit them throughout life.

Both physical and mental health need to maintain some workout, exercise, or self-care during parenthood. Finding a workout that can be done with babies and small children can make the difference for a new mom who is trying to fit everything into the day without losing themself. There are several ways in which you can still exercise even with a newborn, once you are cleared for exercise, and as the child grows, they will become more engaged, and you will both benefit from the positive habits you have formed.