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Don't Have Time to Exercise?

Of Course You Do!

By Lisa Stone, ACE-certified Fitness Specialist

We all know that we need to exercise in order to stay healthy, but the reality is that mothers today have very full schedules: taking care of the family, the house, their career, the community. Is it any wonder that taking care of yourself often gets overlooked? But just like scheduling time for everything else, your personal time needs to get calendared, too – especially personal time to exercise. By taking just 20 to 30 minutes three days a week for a workout, your energy level will increase by such leaps and bounds that you'll probably find that you get through the rest of your day's obligations much more quickly and efficiently.

For those of you with new babies, finding the energy to exercise may seem like a daunting task. Sleep deprivation, feedings and caring for the newest member of your family can sure take their toll! By finding ways to exercise with Baby, instead of waiting until Baby's naptime (which should be your downtime, too), you can make your workout a fun time for both of you.

So the question remains: What can you do with your baby to get an effective workout that will help you lose the baby weight, increase your energy level and re-tone those muscles stretched out during the nine months of your pregnancy? The simplest exercise to do with Baby in tow is walking. You can put your little darling in a stroller or – my preference – wear Junior in a baby sling and use the extra weight to your advantage. Either way, you'll both get some fresh air and sunshine while you get the added benefit of burning that baby fat. Make sure to slather on the sunscreen, put a hat on your walking partner and take along plenty of water so that you stay well-hydrated. As your stamina and endurance increase, try adding some hilly terrain to your walk route to challenge yourself a little further.

Another good choice is to join an aerobics class specially designed for moms and their babies. Make sure the class is taught by a certified aerobics instructor who is trained in postpartum fitness. The class should include cardiovascular exercise such as low-impact or step aerobics; strength training such as sit-ups, bicep curls and side leg raises; and flexibility exercises to lengthen the muscles and reduce the risk of muscular injury. All of the exercises should include modifications to fit the needs of new mothers. The instructor should keep the choreography very basic since new moms are often sleep-deprived and therefore at increased risk of injuring themselves, and she should design the strength training exercises to strengthen muscles while protecting the new mom's loosened joints and shortened muscles.

Not only will you get a great workout, but you'll also have the advantage of being with other moms who can share their parenting tips with you. Many of the women who participate in these specialized classes form playgroups, meet their exercise buddies for lunch and invite each other's babies for birthday parties. It's a great way to commune with other new mothers while getting your body in shape.

Want to see more?

• Belly, Back and Bottom: Your Postpartum Restoration Plan
• Fitness and Breastfeeding
• Battle of the Baby Bulge: Returning to your Pre-Pregnancy Weight
• Talk About It!

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