As a new mom you’re focused on
two things: your baby’s needs and
trying to catch up on your sleep.
Exercise may be the last thing on your mind! But, being active is one of the best things you can do to relieve stress, tone your belly and feel healthier. Exercise will not only improve your mood but also give you more energy to keep up with your little one. Research shows that exercise can even decrease the risk of postpartum depression. More reason to keep moving!
If you were active during your pregnancy and had no issues during delivery, you might be able to exercise within a few weeks. If you had a C-section, this may take longer. It’s important to wait until your 6-week postpartum checkup to get the official okay. Below are some activities that help you bond with your baby and get in shape:
Using your baby’s stroller can be a great way to get back in shape. Walking is the perfect exercise for new moms — you can do it anywhere and it’s free. Start with gentle 15-minute walks and build up to 30-60 minutes. Boost your workout by stopping every 10 minutes to do squats, push-ups and lunges with the stroller. This will strengthen your core, arms and legs. Too hot, cold or rainy to walk? Take your stroller workout to the mall or warehouse store.
Turn on the music and show your baby some dance moves! Dancing provides a fun workout and can even improve your mood. Studies show music can also help your baby’s brain development and motor skills. Try using musical toys or dancing to your favorite beat to stimulate your baby’s brain. Your baby will love watching you show off your Zumba moves as you squat, swing and break a sweat.
According to the Physical Activity Guidelines for Americans, women need 150 minutes of aerobic activity each week. But don’t worry — there’s no need to “exercise” for an hour at a time! As a new mom, the key to being active is doing short bursts of activity throughout the day. Good news — safely “wearing” your baby burns calories: try using a front carrier or wrap. Try walking for 15 minutes, twice a day — you’ll burn about 100 calories — over a year this can add up to a 10 pound weight loss!
Look for a fitness class for new moms at your local rec center or YMCA. These classes offer a way to get out of the house, meet other moms and bond with your baby while getting fit. Or ask your WIC counselor if they know of other new moms who want a walking buddy. It’s always more fun — and motivating — to get in shape with a friend.
Yoga and Pilates-like moves are ideal for new moms because they can make you more flexible and decrease stress. Yoga can make back, pelvis and abdominal muscles stronger and improve posture. Try out a Yoga video or a Mommy and Me Yoga Class. Who says stretching is only for adults? As you do a sitting stretch, why don’t you give your baby a mini massage? Infant massage is a tender way to soothe your baby, reduce fussiness and help colic.
Continue to nurse on-demand, about 4-6 times in 24 hours.
Babies may experience a growth spurt around 6 months of age and may feed more often.
Offer breast milk in a cup.
24-32 oz. per day of infant formula.
Offer formula in a cup.
Breast milk is the most important source of nutrition for your baby, even after you start offering solid foods.
Continue to nurse on-demand, 3 or more times per day.
16-24 oz. per day. Offer in a cup.
Feed solids with a spoon. Never put cereal in a bottle.
Continue nursing on-demand, at least 4 times in 24 hours.
If your baby seems less interested in nursing after you introduce solids, try nursing before you offer solids.
Offer breast milk in a cup.
24-32 oz. per day.
Offer formula in a cup.
4-8 Tbsp. per day.
Plain iron-fortified infant cereals.
Plain rice or pasta.
Baby crackers, small pieces of bread, or soft tortillas.
8-12 Tbsp. per day.
Plain cooked vegetables, mashed with a fork.
8-12 Tbsp. per day.
Peeled soft fruit in bite-size pieces.
Unsweetened canned fruit.
4-8 Tbsp. per day.
Finely ground, chopped, or diced meats, poultry, eggs, fish, or cooked mashed beans.
Cottage cheese or mild cheese.
Thinned, smooth peanut or nut butter.
Around 2-3 weeks, 6 weeks, 3 months, and 6 months of age, babies may experience a growth spurt when they feed more often.
As they grow babies can hold more milk, so feedings may become further apart and take less time.
To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.
Start offering whole milk when your baby is one year old.
The American Academy of Pediatrics recommends exclusive breastfeeding for the first six months and that breastfeeding continue for at least 12 months and beyond.
Wait to offer solid foods until your baby:
To prevent choking, always hold your baby when feeding. Never prop up a bottle to feed.
Try one new food at a time. Wait 5 days before trying another new food to watch for allergies. Food allergies may include wheezing, rash, or diarrhea.
Introduce peanut butter around 6 months. Spread a small, thin smear of peanut butter or nut butter thinly on a cracker. Watch your baby for any reaction for the next 2 hours.
Babies under one year should NOT have honey due to the risk of botulism. Also, babies should not have foods that can cause choking like nuts or whole grapes.
All babies are different. Talk with WIC or your baby’s healthcare provider about your baby’s needs.
Before teeth come in, wipe gums with a soft, clean wash cloth after each feeding, especially before bed.
Nurse your baby on-demand, at least 7-9 times in 24 hours.
When your baby starts teething, they may want to nurse more often.
25-45 oz in 24 hours.
Your baby needs about 4-6 oz of iron-fortified formula every 3-4 hours.
Your baby may start to feed on a schedule. Instead of focusing on fixed amounts, let your baby tell you when they have had enough.
Newborns have tiny tummies and need to be fed often. In the first few weeks, you may need to wake your baby to feed if they sleep longer than 4 hours.
Many babies are fussy during a growth spurt and will want to nurse longer and more often. This is called cluster feeding. This is your baby’s way of helping you increase your milk supply so that you can keep up with their needs. Remember, the more your baby nurses, the more milk your body makes.
Growth spurts can happen at any time, and every baby is different.
They often happen at these ages:
2 to 3 Weeks
6 Weeks
3 Months
6 Months
Breastfeed 8-12 times in 24 hours to help your newborn stay healthy.
Nurse on-demand and when your newborn shows signs of hunger, such as sucking on hands or smacking lips.
In the first few days, newborns need 2-3 oz. of iron-fortified infant formula every 3-4 hours.
By the end of the first month, your newborn needs about 4 oz. every 4 hours.
Feed on-demand and when your newborn shows signs of hunger.