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Infants + Babies, Motherhood

Staying Active with a New Baby

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Author: Amy Aguado

Staying active with a new baby has been one of my biggest challenges, but also one of the most rewarding. In those early weeks, I was completely exhausted, and the thought of exercise felt impossible. But once I found a rhythm, I realized that even a short walk with the stroller was a great way to not only move my body but also clear my head. I started small—taking 10-15 minute walks around the neighborhood. Slowly, it became part of our daily routine.

I’ve learned to embrace the idea that staying active doesn’t have to look like my pre-baby fitness routine. Sometimes it’s baby yoga on the living room floor or doing squats while holding my little one. It’s about being flexible and finding creative ways to move, even if it’s just dancing around the house to soothe my baby. I’ve also come to appreciate how these moments of physical activity help me feel more energized and connected to myself in the midst of motherhood. It’s not about perfection, just progress, one step (or stretch) at a time.

Staying active with a new baby may sound exhausting to you too right now, but it is not only beneficial for your physical health but also for your mental well-being. Incorporating exercise into your daily routine can help you feel more energetic, improve mood, and enhance overall fitness. I’ve put together some steps that I took to getting back to myself by using safe exercises throughout different stages of my baby’s early months and beyond.

Tips for Staying Active with a New Baby

  1. Prioritize Safety: Always consult with your healthcare provider before starting any new exercise routine, especially after childbirth.
  2. Listen to Your Body: Start slow and gradually increase intensity based on how you feel.
  3. Incorporate Baby Time: Include exercises that allow you to interact with and bond with your baby.
  4. Use Baby Gear: Utilize carriers or strollers for added support and convenience during workouts.
  5. Stay Hydrated: Drink plenty of water before, during, and after exercise.

Safe Exercises by Age:

0-3 Months

Gentle Postpartum Yoga

Gentle stretching and breathing exercises can help ease postpartum discomfort and improve flexibility.

How to Do It:

  • Pelvic Tilts: While lying on your back with knees bent, gently tilt your pelvis upward and hold for a few seconds. This can help strengthen the abdominal muscles.
  • Cat-Cow Stretch: On hands and knees, alternate between arching your back (cow pose) and rounding it (cat pose) to stretch the back and improve mobility.

Safety Tips:

  • Ensure exercises are gentle and avoid any movements that cause discomfort.
  • Use a yoga mat or soft surface to avoid pressure on your body.

Postnatal Walking

A simple and effective way to ease back into physical activity, walking can be done with your baby in a stroller or carrier.

How to Do It:

  • Start with Short Walks: Begin with 10-15 minute walks and gradually increase duration as you feel more comfortable.

Safety Tips:

  • Wear comfortable, supportive shoes.
  • Choose flat, even surfaces to avoid tripping hazards.

Floor Exercises with Baby

Light exercises performed on the floor can help with core strength and flexibility.

How to Do It:

  • Leg Slides: Lie on your back with knees bent and feet flat. Slide one leg out straight, then return to the starting position. Repeat with the other leg.
  • Baby Play: Incorporate gentle exercises while playing with your baby, such as tummy time or sitting up with support.

Safety Tips:

  • Ensure the floor is clean and free from hazards.
  • Use a soft mat or blanket for added comfort.

3-6 Months

Postpartum Pilates

Pilates focuses on core strength, flexibility, and posture, which can be beneficial for new mothers.

How to Do It:

  • Modified Planks: Perform planks on your knees if a full plank is too challenging. This helps build core strength.
  • Side-Lying Leg Lifts: Lie on your side with legs straight and lift the top leg slowly. This targets hip and thigh muscles.

Safety Tips:

  • Modify exercises as needed to accommodate your body’s needs.
  • Consult with a certified instructor if possible.

Baby-Bearing Stroller Walks

Using a stroller while walking or jogging can provide a more intense workout and allow you to keep an eye on your baby.

How to Do It:

  • Walking: Begin with brisk walks and gradually increase pace and duration.
  • Jogging: If you feel ready, incorporate light jogging into your routine, ensuring your baby is securely fastened in the stroller.

Safety Tips:

  • Use a stroller with proper safety features and a comfortable harness.
  • Choose safe, even paths for jogging.

Baby Play Exercises

Engage in exercises that incorporate baby play, helping you stay active while bonding with your baby.

How to Do It:

  • Baby Squats: Hold your baby close and perform gentle squats. This helps strengthen your legs and core.
  • Tummy Time Assistance: Place your baby on their tummy and gently lift them up in a “flying” position to build arm strength.

Safety Tips:

  • Ensure your baby is secure and comfortable during exercises.
  • Use soft, clean surfaces for baby play.

6 Months and Beyond

Mommy and Me Fitness Classes

Join classes designed for new mothers and their babies. These classes often include a mix of cardio, strength, and flexibility exercises.

How to Do It:

  • Find Local Classes: Look for local community centers or gyms that offer mommy-and-me classes.
  • Participate Regularly: Attend classes as your schedule allows for consistent activity.

Safety Tips:

  • Choose classes led by certified instructors with experience in postpartum fitness.
  • Ensure exercises are suitable for both you and your baby.

Active Playtime

Incorporate active play with your baby to stay fit and have fun.

How to Do It:

  • Dancing: Dance with your baby to your favorite tunes. This provides a cardiovascular workout and strengthens your bond.
  • Interactive Games: Engage in active games like crawling races or gentle bouncing on a yoga ball.

Safety Tips:

  • Ensure the play area is safe and free from sharp objects.
  • Be mindful of your baby’s comfort and safety during play.

Strength Training

As your baby grows, incorporate strength training exercises using body weight or light weights.

How to Do It:

  • Bodyweight Exercises: Include exercises like lunges, squats, and modified push-ups. Hold your baby or use a baby carrier for added resistance.
  • Resistance Bands: Use resistance bands for added strength training while keeping your baby nearby.

Safety Tips:

  • Use proper form to prevent injury.
  • Ensure your baby is securely positioned if using a carrier or other equipment.

Staying active with a new baby involves finding exercises that fit your lifestyle and accommodate your baby’s needs. By incorporating safe and effective exercises at different stages, you can improve your physical health while enjoying quality time with your baby. Remember to listen to your body, prioritize safety, and consult with a healthcare provider before starting any new exercise routine. -AA

Motherhood, Pregnancy

Dealing with Postpartum Body Changes

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Your Body Is Beautiful! But we know it’s not easy dealing with postpartum body changes. It can be challenging, and it’s essential to approach this time with self-compassion and practical strategies to maintain both physical and emotional well-being. We want to help you navigate these changes without losing your mind or getting depressed.. Some of the things that have most helped other Mamas are

To Embrace Self-Compassion

Why It Matters: Self-compassion is crucial in accepting and adjusting to your postpartum body changes.

Tips:

  • Acknowledge Your Feelings: Recognize that it’s normal to have mixed emotions about your body after childbirth. Allow yourself to feel what you’re feeling without judgment.
  • Practice Positive Self-Talk: Replace negative self-talk with affirmations that celebrate your body’s strength and the incredible work it has done.
  • Seek Support: Talk openly with friends, family, or a counselor about your feelings. Sharing your thoughts can alleviate stress and provide reassurance.

To Focus on Health, Not Appearance

Why It Matters: Prioritizing health over appearance helps shift your focus to what’s truly important and promotes a more balanced perspective.

Tips:

  • Set Health Goals: Aim for goals related to overall well-being, such as increasing energy levels, improving sleep quality, and enjoying balanced meals.
  • Engage in Gentle Exercise: Incorporate activities like walking, postpartum yoga, or swimming that help improve physical health and boost mood without putting undue pressure on your body.

To Maintain a Balanced Diet

Why It Matters: Nutrition plays a vital role in postpartum recovery and overall mood.

Tips:

  • Eat Nutritious Foods: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support energy levels and recovery.
  • Stay Hydrated: Drink plenty of water to help with digestion, energy levels, and overall hydration.
  • Allow Treats in Moderation: It’s okay to enjoy treats occasionally. Balance is key to maintaining a positive relationship with food.

And Prioritize Rest and Recovery

Why It Matters: Adequate rest is essential for physical and mental recovery after childbirth.

Tips:

  • Nap When You Can: Take advantage of opportunities to rest during the day when your baby is sleeping.
  • Create a Relaxing Environment: Make your sleep environment conducive to restful sleep, with a comfortable mattress and minimal distractions.
  • Ask for Help: Don’t hesitate to ask for assistance from family or friends to give yourself time to rest and recover.

We Must Set Realistic Expectations

Why It Matters: Setting realistic expectations helps reduce stress and prevents feelings of inadequacy.

Tips:

  • Avoid Comparisons: Everyone’s postpartum body is different. Focus on your own recovery rather than comparing yourself to others.
  • Celebrate Small Wins: Recognize and celebrate the progress you make, whether it’s physical improvements or milestones in your recovery.

It’s important to Engage in Mindfulness and Stress Reduction

Why It Matters: Mindfulness and stress reduction techniques can help manage the emotional impact of postpartum changes.

Tips:

  • Practice Mindfulness: Engage in mindfulness exercises such as meditation, deep breathing, or progressive muscle relaxation to manage stress and promote relaxation.
  • Use Relaxation Techniques: Incorporate activities like gentle stretching, listening to soothing music, or enjoying a warm bath to help reduce stress and improve mood.

When Necessary, Seek Professional Guidance

Why It Matters: Professional support can provide valuable insights and strategies for managing postpartum body changes and mental health.

Tips:

  • Consult a Healthcare Provider: Discuss any concerns about physical changes or recovery with your healthcare provider to receive appropriate advice and support.
  • Work with a Therapist: A mental health professional can help address feelings of depression or anxiety and provide coping strategies.

It feels good to Engage in Positive Body Activities

Why It Matters: Focusing on activities that promote a positive body image can improve self-esteem and overall well-being.

Tips:

  • Wear Comfortable Clothing: Choose clothing that makes you feel good and comfortable, regardless of body size or shape.
  • Find Body-Positive Media: Engage with media and social media accounts that promote body positivity and celebrate diverse body types.

We have to Build a Supportive Community

Why It Matters: Connecting with others who understand your experience can provide encouragement and reduce feelings of isolation.

Tips:

  • Join Support Groups: Participate in postpartum support groups, either in person or online, to share experiences and gain support from others in similar situations.
  • Stay Connected: Maintain connections with friends and family who offer emotional support and understanding.

Don’t lose track of yourself, Focus on the Bigger Picture

Why It Matters: Keeping perspective on the larger journey of motherhood helps maintain a balanced outlook on body changes.

Tips:

  • Celebrate Your Strengths: Acknowledge the strength and resilience your body has shown through childbirth and recovery.
  • Reflect on Your Journey: Remind yourself that postpartum changes are a natural part of the motherhood journey and that this phase will evolve over time.

Navigating postpartum body changes requires patience, self-compassion, and a focus on overall health and well-being. By embracing a positive mindset, setting realistic goals, and seeking support, you can manage these changes more effectively and maintain a balanced perspective. Remember, it’s okay to seek help and prioritize your own needs, as taking care of yourself is essential for being the best mom you can be.

Motherhood, Pregnancy

How To Balance Your Hormones After Having A Baby

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Balancing your hormones after having a baby is crucial for overall well-being, mood stabilization, and recovery. Hormonal shifts are a natural part of postpartum recovery, but there are effective ways to support and balance your hormones during this period. Here are some of the best strategies to help balance your hormones after childbirth:

1. Maintain a Healthy Diet

Why It Helps: A balanced diet supports hormonal health by providing essential nutrients that regulate hormone production and metabolism.

Tips:

  • Include Protein: Incorporate lean proteins like chicken, fish, and legumes to support energy levels and muscle recovery.
  • Eat Healthy Fats: Include sources of omega-3 fatty acids (e.g., salmon, walnuts) and avocados, which help regulate inflammation and hormone production.
  • Limit Sugar and Refined Carbs: Reduce intake of sugary foods and refined carbohydrates to avoid blood sugar spikes, which can affect hormone levels.
  • Hydrate: Drink plenty of water to support overall bodily functions and help flush out toxins.

2. Prioritize Sleep

Why It Helps: Adequate sleep is vital for hormone regulation, mood stabilization, and physical recovery.

Tips:

  • Establish a Routine: Aim for a consistent sleep schedule, even if it means taking naps during the day.
  • Create a Relaxing Environment: Ensure your sleep space is quiet, dark, and cool to promote restful sleep.
  • Ask for Help: Don’t hesitate to enlist support from family or friends to allow yourself more uninterrupted rest.

3. Exercise Regularly

Why It Helps: Physical activity can help balance hormones, improve mood, and boost energy levels.

Tips:

  • Start Slow: Begin with gentle exercises like walking or postpartum yoga, gradually increasing intensity as you feel more comfortable.
  • Include Strength Training: Incorporate light strength training to improve muscle tone and support metabolic health.
  • Listen to Your Body: Pay attention to how your body feels and avoid overexertion, especially in the early postpartum period.

4. Manage Stress

Why It Helps: Chronic stress can disrupt hormone balance and affect overall health.

Tips:

  • Practice Relaxation Techniques: Try mindfulness, meditation, or deep breathing exercises to reduce stress levels.
  • Seek Support: Connect with support groups or talk to a mental health professional if you’re experiencing significant stress or anxiety.
  • Take Time for Yourself: Make time for activities you enjoy, even if it’s just a short break.

5. Consider Herbal Supplements

Why It Helps: Certain herbs can support hormone balance and alleviate postpartum symptoms.

Tips:

  • Consult a Professional: Speak with a healthcare provider before starting any supplements, especially if you’re breastfeeding.
  • Popular Options: Herbs like fenugreek, chaste tree (Vitex), and maca root are often used to support hormonal balance.

6. Maintain a Healthy Weight

Why It Helps: Achieving and maintaining a healthy weight can help regulate hormones and improve overall health.

Tips:

  • Focus on Gradual Changes: Aim for slow and steady weight loss through a balanced diet and regular exercise.
  • Avoid Crash Diets: Extreme dieting can disrupt hormonal balance and affect milk supply if you’re breastfeeding.

7. Monitor and Address Postpartum Depression

Why It Helps: Postpartum depression (PPD) can significantly affect hormonal balance and overall well-being.

Tips:

  • Watch for Symptoms: Be aware of signs of PPD, including persistent sadness, irritability, or difficulty bonding with your baby.
  • Seek Professional Help: If you suspect you have PPD, consult a healthcare provider for evaluation and treatment options.

8. Ensure Adequate Nutrient Intake

Why It Helps: Essential vitamins and minerals support hormone production and balance.

Tips:

  • Eat a Varied Diet: Include a wide range of fruits, vegetables, whole grains, and proteins to cover your nutritional needs.
  • Consider Supplements: If needed, supplements like vitamin D, calcium, and magnesium can support hormonal health.

9. Focus on Bonding and Emotional Well-being

Why It Helps: Positive emotional connections and bonding with your baby can influence hormonal health and mood.

Tips:

  • Skin-to-Skin Contact: Engage in skin-to-skin contact with your baby to foster bonding and promote hormonal balance.
  • Share Your Feelings: Communicate with your partner or support network about your experiences and emotions.

10. Follow Up with Healthcare Providers

Why It Helps: Regular check-ups ensure that your hormonal levels are monitored and managed effectively.

Tips:

  • Schedule Postpartum Visits: Keep up with postpartum check-ups to address any hormonal or health concerns.
  • Discuss Any Issues: Share any symptoms or concerns with your healthcare provider to receive appropriate guidance and treatment.


Balancing your hormones after having a baby involves a holistic approach that includes a healthy diet, regular exercise, adequate sleep, and stress management. By prioritizing these aspects of your health and seeking professional support when needed, you can support your hormonal balance and overall well-being during the postpartum period. Remember to be patient with yourself and seek help whenever necessary as you navigate this transformative phase of life.

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