Finding Time To Exercise With A Newborn

Finding time to exercise with a newborn can certainly be a challenge — you’re faced with the constant demands of feeding, changing nappies, soothing and more! Newborns have unpredictable schedules, often requiring attention at irregular and quite simply inconvenient times.

We can’t promise you a consistent exercise routine, but we’ve got tips on how to find the time to prioritise physical activity with a newborn at home.

Nap times are just about the only times you won’t be by your newborn’s side, so take the rare opportunity of time to yourself to squeeze in a workout. 

Dedicate 20-30 minutes of exercise while the baby is sleeping, it’s enough time for a workout to be effective and will likely leave you feeling more energised and accomplished.

Netflix has a range of workouts from Nike that take as little as 10 minutes, and you don't even have to leave the loungeroom.

When the baby’s awake, they require constant attention! This makes long workout sessions impractical. Aim to incorporate exercise into small chunks of time throughout the day. Even 10-minutes of strength exercises like squats or lunges can be effective.

We've got a range of exercises you can do in bed, plus seated exercises that can help you ease back into fitness.

Use the time you spend with your baby as an opportunity to get in some physical activity. 

• Baby Squats: With your baby in a carrier or held securely against your chest, do some squats! Not only does this engage your legs and glutes, it provides a gentle motion that the bub may find soothing.

• Baby Lunges: Again, with your baby in a carrier or help securely, perform lunges. This targets your legs and core while keeping your baby close.

• Baby Dance: Hold your baby and dance around the house! Dancing is an effective way of getting your heart pumping in an enjoyable way. It can be a great way to calm a fussy baby too!

• Baby Walks: Go for walks with your baby in the stroller. You’ll get some cardio in and some fresh air which will benefit the both of you. 

You know you’re busy, and working out on your baby’s time isn’t always going to be easy! You’re constantly on the clock, so understand that your exercise routine won’t be as consistent or intense as it was before giving birth.

Flexibility is key – some days might be more challenging than others, and that’s okay! The goal is to stay active when you can.