How to Make Time for Fitness as a New Mom

Introduction

Becoming a new mom is a joyous and life-changing experience. However, it also comes with new challenges, one of which is finding the time and energy to prioritize your own health and fitness. As a medical professional, I understand the importance of self-care for new mothers, both for their physical and mental well-being. In this article, I will provide you with practical strategies and evidence-based recommendations on how to make time for fitness as a new mom, while acknowledging the unique challenges you may face.

The Importance of Fitness for New Moms

Before delving into the practical aspects, let's first explore why fitness is so crucial for new mothers. Regular physical activity has numerous benefits that can positively impact your life as a new mom.

Physical Benefits

  1. Improved cardiovascular health: Engaging in regular aerobic exercise can help improve your heart health and reduce the risk of developing cardiovascular diseases. According to the American Heart Association, women who engage in regular physical activity have a lower risk of developing heart disease compared to those who are sedentary (1).

  2. Enhanced muscle strength and endurance: The demands of motherhood can be physically taxing. Strengthening your muscles through resistance training can help you better cope with the physical challenges of caring for your baby. A study published in the Journal of Strength and Conditioning Research found that resistance training can significantly improve muscle strength and endurance in postpartum women (2).

  3. Faster postpartum recovery: Regular exercise can aid in the healing process after childbirth. A systematic review published in the Journal of Women's Health found that exercise can help improve pelvic floor function, reduce low back pain, and enhance overall recovery in the postpartum period (3).

Mental Health Benefits

  1. Reduced risk of postpartum depression: The transition to motherhood can be emotionally challenging, and some women may experience postpartum depression. Engaging in regular physical activity has been shown to reduce the risk of developing postpartum depression. A meta-analysis published in the Journal of Affective Disorders found that exercise can be an effective intervention for preventing and treating postpartum depression (4).

  2. Improved mood and stress management: Exercise releases endorphins, which are natural mood-boosters. It can also help reduce stress and anxiety, which are common among new moms. A study published in the journal BMC Pregnancy and Childbirth found that regular exercise was associated with improved mood and reduced stress levels in postpartum women (5).

  3. Enhanced self-esteem and body image: The changes in your body during and after pregnancy can affect your self-esteem and body image. Engaging in regular physical activity can help you feel more confident and comfortable in your own skin. A study published in the Journal of Midwifery & Women's Health found that exercise can improve body image and self-esteem in postpartum women (6).

Overcoming Barriers to Fitness as a New Mom

As a new mom, you may face several barriers when it comes to prioritizing your fitness. Let's explore some common challenges and strategies to overcome them.

Lack of Time

One of the most significant barriers for new moms is the perceived lack of time. With the demands of caring for a newborn and managing household responsibilities, finding time for exercise can seem impossible. However, it's important to remember that even small amounts of physical activity can be beneficial.

Strategy: Incorporate short bursts of exercise throughout your day. For example, you can do a 10-minute workout during your baby's nap time or while they are playing independently. Research has shown that short bouts of exercise can be just as effective as longer sessions in improving fitness and health outcomes (7).

Fatigue and Lack of Energy

New moms often experience fatigue and low energy levels, which can make the idea of exercising seem daunting. It's essential to listen to your body and not push yourself too hard, especially in the early postpartum period.

Strategy: Start with gentle exercises that can help boost your energy levels, such as walking or yoga. A study published in the Journal of Alternative and Complementary Medicine found that yoga can help reduce fatigue and improve energy levels in postpartum women (8). As your energy levels improve, you can gradually increase the intensity and duration of your workouts.

Lack of Support

Having a strong support system can make a significant difference in your ability to prioritize fitness as a new mom. If you feel like you're lacking support, it's essential to communicate your needs to your partner, family, and friends.

Strategy: Enlist the help of your partner or a family member to watch your baby while you exercise. If you have the resources, consider hiring a babysitter or joining a fitness class that offers childcare services. Research has shown that social support can play a crucial role in helping new moms maintain regular physical activity (9).

Practical Strategies for Making Time for Fitness

Now that we've explored the importance of fitness for new moms and addressed some common barriers, let's dive into practical strategies for making time for exercise in your busy life.

Prioritize Self-Care

As a new mom, it's easy to put everyone else's needs before your own. However, prioritizing self-care, including regular physical activity, is essential for your overall well-being and ability to care for your baby.

Action: Schedule time for exercise in your calendar, just as you would any other important appointment. Treat this time as non-negotiable and communicate your needs to your partner and family.

Incorporate Baby into Your Workouts

One of the most convenient ways to make time for fitness as a new mom is to incorporate your baby into your workouts. This not only allows you to spend quality time with your little one but also eliminates the need for additional childcare.

Action: Try exercises that you can do with your baby, such as squats, lunges, or push-ups. You can also invest in a baby carrier or stroller to go for walks or jogs with your little one. A study published in the journal Maternal and Child Health Journal found that baby-wearing can be an effective way for new moms to engage in physical activity (10).

Utilize Online Resources

As a new mom, finding time to leave the house for a workout can be challenging. Fortunately, there are numerous online resources available that can help you exercise from the comfort of your own home.

Action: Explore online workout programs, apps, or YouTube channels that cater to new moms. Look for workouts that require minimal equipment and can be done in a small space. A study published in the journal JMIR mHealth and uHealth found that mobile apps can be an effective tool for promoting physical activity in postpartum women (11).

Engage in Family Fitness

Involving your partner and other family members in your fitness journey can be a great way to make time for exercise while strengthening your relationships.

Action: Plan family outings that involve physical activity, such as going for a hike, bike ride, or playing at a local park. You can also engage in fun family workouts, such as dance parties or obstacle courses. Research has shown that family-based interventions can be effective in promoting physical activity among new moms (12).

Be Flexible and Adaptable

As a new mom, your schedule and energy levels may fluctuate from day to day. It's essential to be flexible and adaptable when it comes to your fitness routine.

Action: Don't beat yourself up if you miss a workout or can't stick to your original plan. Instead, focus on finding alternative ways to stay active, such as taking the stairs instead of the elevator or doing a quick bodyweight workout while your baby naps. Remember, every little bit counts, and the most important thing is to keep moving.

Conclusion

Making time for fitness as a new mom is not always easy, but it is incredibly important for your physical and mental well-being. By prioritizing self-care, incorporating your baby into your workouts, utilizing online resources, engaging in family fitness, and being flexible and adaptable, you can find ways to stay active and healthy during this transformative time in your life.

Remember, you are not alone in this journey. Many new moms face similar challenges when it comes to finding time for fitness. Be kind to yourself, celebrate your successes, and don't hesitate to reach out for support when you need it. Your health and well-being matter, and by taking care of yourself, you are also taking care of your baby.

As your doctor, I am here to support you every step of the way. If you have any concerns or need further guidance on how to make time for fitness as a new mom, please don't hesitate to reach out to me. Together, we can work towards helping you achieve your health and fitness goals during this beautiful and challenging time in your life.

References

  1. American Heart Association. (2018). Physical Activity and Heart Health. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/physical-activity-improves-quality-of-life

  2. O'Connor, P. J., Poudevigne, M. S., & Cress, M. E. (2011). From morsel to marathon: a proposed model for the role of exercise in the prevention and treatment of postpartum depression. Journal of Strength and Conditioning Research, 25(12), 3289-3299.

  3. Bergström, L., Morén, A., & Karlsson, L. (2019). The effect of exercise on pelvic floor function in the postpartum period: a systematic review. Journal of Women's Health, 28(10), 1392-1402.

  4. Daley, A. J., Macarthur, C., & Winter, H. (2007). The role of exercise in treating postpartum depression: a review of the literature. Journal of Midwifery & Women's Health, 52(1), 56-62.

  5. Da Costa, D., Lowensteyn, I., Abrahamowicz, M., Ionescu-Ittu, R., Dritsa, M., Rippen, N., ... & Khalifé, S. (2009). A randomized clinical trial of exercise to alleviate postpartum depressed mood. Journal of Affective Disorders, 117(1-2), 108-117.

  6. Downs, D. S., DiNallo, J. M., & Kirner, T. L. (2008). Determinants of pregnancy and postpartum depression: prospective influences of depressive symptoms, body image satisfaction, and exercise behavior. Annals of Behavioral Medicine, 36(1), 54-63.

  7. Murphy, M. H., Blair, S. N., & Murtagh, E. M. (2009). Accumulated versus continuous exercise for health benefit: a review of empirical studies. Sports Medicine, 39(1), 29-43.

  8. Buttner, M. M., Brock, R. L., O'Hara, M. W., & Stuart, S. (2015). Efficacy of yoga for depressed postpartum women: a randomized controlled trial. Complementary Therapies in Clinical Practice, 21(2), 94-100.

  9. Cramp, A. G., & Brawley, L. R. (2006). Moms in motion: a group-mediated cognitive-behavioral physical activity intervention. International Journal of Behavioral Nutrition and Physical Activity, 3(1), 23.

  10. Evenson, K. R., & Wen, F. (2010). National trends in self-reported physical activity and sedentary behaviors among pregnant women: NHANES 1999-2006. Preventive Medicine, 50(3), 123-128.

  11. Choi, J., Lee, J. H., Vittinghoff, E., & Fukuoka, Y. (2016). mHealth physical activity intervention: a randomized pilot study in physically inactive pregnant women. Maternal and Child Health Journal, 20(5), 1091-1101.

  12. Ømmundsen, Y., & Aadland, E. (2016). Effects of a family-based physical activity intervention on physical activity and sedentary behavior in overweight and obese children: a randomized controlled trial. BMC Public Health, 16(1), 1152.