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Working Out with Babies and Toddlers

When experienced parents wish new parents "good luck," their intent is clearly about the little one, but they could easily be offering best wishes about the fitness challenges new parents will face given their life-altering addition.

Obviously, new mothers have more fitness issues to deal with; however, even though new fathers don't have to worry about getting back to their prepregnancy weight (at least we hope they don't), it's a solid bet that the toddler will mean a father's tight schedule just got a lot tighter.

So does parenthood mean that your fitness goals need to be put on hold until Junior goes off to college? Surely not. (If you answered "yes," you've got serious fitness issues that we need to address; if you said "no," we'll start when they go to grad school; put the book down now.) With a little fine-tuning and cagey planning, both mother and father will be able to get back on the workout bandwagon and be even fitter, more energetic parents.

Oh, Momma!
Let's take a look at the female half of the equation. Typically there are two major concerns for new mothers. First, even though kids have been around for a few years, new parents wake up and think, "Where's the instruction manual to deal with this erratically sleeping, frequently crying, constantly peeing and pooping machine?" (Admittedly, this is the less-romantic view of early childhood, but it is a dominant concern for new mothers, especially breastfeeding moms who wake up every few hours in the night.) The second less-vexing concern is "How can I get my prebaby body back?"

While we cannot tell you why babies don't come with instruction manuals, we can give you plenty of tips on getting back into shape and figuring out how to work out even if you're a new parent. Luckily, nature has provided us Homo sapiens with a few neat tricks. Typically, a woman gains between 30 and 40 pounds by the time she delivers a baby. Of course, many of those pounds are shed when the baby leaves mom's womb for a hospital room. Afterward, it's best to nurse your baby, since breastfeeding mothers burn through calories the way Elizabeth Taylor goes through husbands. (Breastfeeding requires more calories than being pregnant.)

So in fact, for new, breastfeeding mothers the key isn't so much losing weight as it is regaining muscle tone. Of course, if you've been exercising throughout your pregnancy – and you should – you'll be better able to jump back on the workout wagon. Either way, an oft-overlooked point when it comes to regaining your former figure is to exercise extreme patience. With all huge life changes, you need to regain your strength, establish a routine with the new kid, and only then start thinking about working out. In the interim, eat a healthful diet, walk with Junior, and remain patient. Before you can say lactation consultant, we'll have you back in the gym pumping iron again instead of breast milk.

To state the obvious, pregnancy plays havoc with your body. Not only have you gained two dozen or more pounds, your muscles have been stretched like a bloated hot water bottle and your energy reserve severely sapped. In other words, please don't expect to bounce right back and start scaling mountains. The first few months of tending to a baby is mountain enough. It will take some time for your hormones to get back under control and your muscles to regain strength. Start slowly and with consistency you can restart your prepregnancy exercise routine with the little one in tow.

The Big Comeback
There are a host of factors that determine how soon you can resume exercising after your baby is born. If you exercised throughout your pregnancy, have an uncomplicated vaginal delivery, and you feel up to it, then you can probably return to exercise two to four weeks after the big day. The key here is to be true to your instinct. If you're not up for returning to the gym, you can begin doing isometric abdominal and pelvic floor exercises immediately after delivery to speed up the healing process. You can also begin a regular walking routine at a moderate pace as soon as your caregiver gives you the okay.

Since your baby requires a lot of attention and takes precedence over all else, you may have to be creative about how and where you sneak in your workouts. If you have child care, this is fairly easy; if you don't, you need to be more motivated. However, nothing puts a baby to sleep faster than motion. If you stuff the little one into a snugly or backpack and hit the road, you're likely to inspire a nap and get a workout in at the same time. The fresh air will do you and your upstart a world of good.

We have a female friend who used to set up her stationary bike next to her infant's crib and cycle for a few minutes each time he took a nap. Not only did she get to work out, the snoozing tot seemingly slept securely knowing his mom was close by. We used to joke that if she had been able to hook up a gizmo to connect the cycling with rocking the cradle, the baby might never had woken up and she'd have become a world-class cyclist.

Start Me Up
In addition to improving overall conditioning, there are some basic isometric exercises that can help target muscles that are directly affected during the pregnancy and delivery.

Strengthening the Pelvic Wall
The Kegel exercises aren't going to make their way into aerobic classes any time soon, but they will help to strengthen your vaginal and pelvic walls. The way to visualize doing it correctly is to think of starting and stopping the flow of urine as you go to the bathroom.

1. Lie on your back with your knees bent.
2. Begin squeezing, holding each contraction for a two-second count.
3. Do one set of 10, working your way up to three sets of 10 to 12 over the next week.

Audacious Abdominals
The most common complaint we hear from new mothers is, "I just had a baby so why do I look as though I'm still pregnant?" Don't fret; follow the abdominal routine below and you'll have your tummy back to its former self.

1. Lie on your back with your knees bent.
2. Inhale deeply through your nose. As you exhale through your mouth, think about pressing your belly button down toward the floor, tightening your abdominal muscles as you do so.
3. Hold for a three-count and inhale as you release your muscles. Do one set of 10, working your way up to three sets of 10 to 15 over the next two weeks.

If you've had a vaginal delivery, your doctor will probably tell you that you can begin to do crunches after two weeks. If you had a C-section, it's usually more like four weeks.

Tighten Those Gluteals
If your buttock muscles have become a little flabby, we've got an exercise to strengthen your rear end.

1. Lie on your back with your legs straight.
2. Inhale deeply through your nose. As you exhale through your mouth, squeeze your buttocks together tightly. Hold the contraction for a five-count and release as you inhale.
3. Do one set of 10, working your way up to three sets of 10 to 15 over the next two weeks.

After the second week, you can begin doing modified squats and lunges.

Joining a Postpartum Class
Another good way to get into shape is to join mom and baby classes, which are especially designed for new mothers. Not only will they help you get fitter, you'll be able to tap into the community of like-minded new mothers. Also, don't underestimate the importance of making an appointment to get out of the house. Often new mother's find most of a day has passed and they've not made it out the door. This is fine if it pleases you, but string a few of these days together and you're likely to be climbing the walls.

As your child gets older, you can incorporate game playing into your fitness goals: playing tag, sprinting, jumping rope, splashing in a shallow kiddie pool.

Baby, Let's Stroll
Strollercize is a system of exercise developed by personal trainer Elizabeth Trindade in 1990. After the birth of her first child, her husband gave her a "big, clunky" stroller. With creative energy and ingenuity, she developed a program consisting of cardiovascular, strengthening, and flexibility exercises that are done with baby and stroller. In 1992 the system she created received medical approval and in 1993 Strollercize classes began in New York City's Central Park. It is now licensed in New Jersey, Washington, D.C., North Carolina, Massachusetts, and Illinois.

Two for One
Here's a news flash: Becoming a new parent is a wonderful experience wrought with joy, happiness, confusion, frustration, and fatigue. Without a doubt, parenthood is a two- (or more) person job. Given this, mutual support and understanding are essential. A great way to accomplish this is to participate in an exercise routine together.

"Good idea," you're thinking, "now who takes care of the new little one?" If it is logistically impossible to go to a health club together, don't despair; we'll give you some tips on putting together an exercise routine you can do at home.

Cardio Partner Time
If you have enough room in your home, you can buy cardiovascular exercise equipment that you both can use at the same time. No, we don't recommend both of you running on a treadmill together – that's taking togetherness a bit too far. But you can follow the lead of our friends who own a treadmill, Stairclimber, and stationary bike. Frequently, when their three-year-old boy hits the hay, they'll hop on one of the above-mentioned pieces of equipment and exercise together for 20 to 30 minutes. If your child is considerably younger, you can take turns. It is best to devise a system that works out the logistics of who attends the snoozer should he or she wake up before the allotted workout time is over.

Strength Training with Your Partner
A great way to exercise together is to strength train by literally opposing each other. While it sounds goofy, using the resistance of your partner, you can replicate virtually any exercise that you can do in a gym. Manual resistance exercises are also a great way for a couple to encourage each other to exercise and participate in each other's fitness. Jonathan used these techniques extensively when he worked as a personal trainer and is still a strong advocate of the technique. Manual resistance allows you to work any muscle you can think of, at any angle you like, and you don't have to worry about moving from machine to machine or changing weights.

Working Out with Baby
If you are fortunate enough to be able to go to the gym, pick one with a baby-sitting facility. Most health clubs require that the child be at least two years old unless there are classes specifically for new moms and their babies. Dads can go and give Mom a chance to rest at home. Moms can go if Dad is at home and there is no baby-sitter. This way, new parents can get a bit of sorely needed quiet time alone.

If you do find a gym that offers child care for infants, it's important that you go check out the sitter and the space before you work out there. Observe how he or she interacts with the other children. Remember, trust your instincts on how you feel about this person. If you like her, it's a good idea to get your child familiar with the person and space before leaving them alone – otherwise you may spend most of your workout time running from the gym to your crying child. While this might be a good workout, it's not terribly relaxing.

Rocking Out with Your Baby
We once read somewhere that a great way for a new mom and baby to bond was to spend some quality time working out together. As hardened cynics, we pictured the drooling infant holding a stopwatch in his or her chubby hand, shouting, "Fast, Mom, pick it up into a higher fat-burning zone." What the author meant, of course, was that spending time with her infant doing something the mother enjoys is a good way to improve Mom's mental and physical health – an incalculable benefit to all involved.

As we mentioned, the best option is a nice, brisk walk – an age-old exercise that is usually invigorating, stamina-building, and fat-burning all at the same time.

A Bicycle Built for Mom and Baby
We know a woman who was the number-one ranked road cyclist in Montana who had her eye on the 1988 U.S. Olympic Trials. A year before the race, she became pregnant and had a baby girl. Instead of compromising her dream, as soon as she was up to it, she set her new little training partner in a bike trailer and trained like a madwoman. Ironically (or not), she became fitter fast. So much so, in fact, that many of her unencumbered teammates starting pulling weighted wagons as well.

Baby seats come in two types – front or rear mount – while trailers put the child at ground level behind your bike. We recently read about a family of five – mother, dad, and three kids – who cycled across the United States on a rather ingenious bicycle built for four – with the youngest riding comfortably in a trailer. Ambitious, no doubt, but doable.

Baby Bicycle Seats
As we just mentioned, baby seats are attached to either the back of the bicycle (the most common) or the front. Most are recommended for children eight months of age or up to 40 pounds. Check with the individual manufacturers for the specifics. Most are outfitted with a padded seat, armrests, and adjustable footrests along with a lap and shoulder harness. No matter which model you buy, start slowly and get your infant used to the idea – even have him or her sit in it a few times inside without pedaling at all. Start slowly and you'll be able to go further, longer, later.

According to the journal The Physician and Sports Medicine, while rear-mounted baby seats are more popular, the safety of the front-mounted seats is preferred. The journal points to the improved stability and balance of the front mounts as well as the ability for the parent and child to communicate more easily. If you use a rear-mounted one, make sure that the child's hands are well shielded from the wheel and exercise caution when climbing out of the saddle, as there will be an unusual shift of weight to the rear of the bike.

Most manufacturers recommend their seats for children as young as 9 to 12 months, though you should check with your (child's) pediatrician. The main concern is your child's ability to maintain proper head and neck control. The capacity of most seats is 30 to 40 pounds. After that, a trailer is the way to go.

Baby Trailers
Baby trailers are basically strollers that you can hook up to your bicycle. Keep the following in mind before you head out the door with your precious cargo.

• Always use shoulder and lap belts on the child.
• Avoid busy streets whenever possible.
• Give yourself room to stop. Braking distance increases and braking control decreases with loads.
• With the additional width of the trailer, be careful taking turns.
• Practice using the trailer without the child to get used to the feel of the attachment. When you take your child out for the first time, make sure it is in an area that is not busy.
• Baby trailers are not for newborns; tots must be at least one year old before you can exercise safely with them.

It's ironic that many parents would never put their child in a bike seat or trailer without a hard-shell helmet, but they won't wear one themselves. The reasoning being, apparently, that they won't crash. Such logic actually suggests a past blow to the head. It summons the old cyclist adage: The only people who don't wear helmets are the ones with nothing worth protecting.

Jog, Baby
As any New Yorker can tell you, baby joggers are extremely popular. Initially, when Deidre began training for the 1999 New York City Marathon, she thought it delightful that Prospect Park was full of jogging parents pushing their children around the park. As she got fitter, however, she developed a healthy disdain for the parent/child teams that were moving faster than she was. One woman in particular named Barbara Brewer even passed speedy men while pushing her little one. Of course, Barbara, one of the toughest women we've laid eyes on, clocked subseven-minute miles with her newborn as she trained for the World Duathlon Championships. (A duathlon is a triathlon without the swim – run/bike/run.)

Baby joggers are basically idiot proof, but there are a few things to keep in mind. While some manufacturers say it's safe for infants as young as six to eight weeks, some pediatricians recommend six months. Weight limitations depend on the jogger itself. Be careful not to exceed the suggested weight limit, because it can cause the stroller to tip. And remember, as tempting as it may be, don't try and cajole your child into pushing you.

Questions you need to ask about the stroller you choose:

1. Does it fold?
2. Can it be adjusted for height?
3. Is it safe?
4. Is there a lifetime warranty?

Here are a few other factors to consider when purchasing a baby jogger. Do you enjoy running on pavement or off road? Generally speaking, the larger the wheels are, the more suitable for off-road jogging they are (although we don't recommend taking your child off road, as it may be too bumpy for your precious cargo). Wheels range from 12 inches to 20 inches in diameter, with 12 inches the most suitable for pavement and 20 inches suitable for the serious off-road runner. Sixteen-inch wheels are suitable for rougher surfaces such as snow and sand. In addition, wheels can be smooth or textured, with smooth wheels for pavement and textured wheels for off road.

The Least You Need to Know

• Being new parents can be a wonderful, trying time, but there are ways to keep your fitness intact.
• You can create a stronger bond with your little one by working out together.
• Health clubs with baby-sitting can give new parents much needed quiet time.
• Postpartum exercise classes are a great way for new moms to get to know one another.