Moms and babies on the go
Most women after childbirth feel the desire to perform some activity that benefits both their physical and mental state. However, free time becomes a great challenge, since caring for the baby, the family, social and often work environment are factors that prevent them from being able to carry out some type of exercise or physical activity that helps improve their appearance and your mood.
The good thing is that there are different activity options that you can do with your baby and that provide benefits for both, since in addition to favoring your figure, improving muscle tone, firmness and strength, your little one develops and enhances their abilities; likewise, attachment and affective ties between the two are increased.
The ideal time to start
It is advisable to start or resume (if you did some type of activity before or during pregnancy) exercise progressively, once you feel ready to do so and following your doctor’s advice. In cases of vaginal birth, you could start with a light exercise a few days after birth, as long as they do not present pain; However, if your child’s arrival in the world was by caesarean section, you will have to wait a reasonable time for the surgery to be completely healed and for you to be discharged from the obstetrics.
At home or outdoors
An excellent alternative is to practice some physical activity in the comfort of your home; However, if you decide to go for a walk with your child, it is convenient to have an ergonomic baby carrier, which provides a comfortable posture and offers you a comfortable carrying, so that both of you can enjoy the outdoors.
You can get a baby carrier model according to your preferences and once the little one has gained weight and height, you can comfortably use a stroller for walks; although you can also alternate both options, so that your walks do not become a boring routine.
Consider the most appropriate outfit
When starting any exercise routine with your baby, you should evaluate the type of clothing to use, as well as the most suitable footwear; which should be light and comfortable in order to avoid chafing or peeling on the feet. On the other hand, the clothes should be comfortable and breathable, so that you do not feel excessively hot; this also applies to the clothes that the child wears, we do not want your child to end up sweating and suffocating. Also, if you are going to be exposed to the sun, try to use some sunscreen for you and the baby, since their delicate skin could burn.
Some advance advice
Regardless of the activity, it is important that you warm up and stretch before exercising. Likewise, it is advisable that you breastfeed your baby before exercise, which prevents breast milk from slightly changing its flavor, while your child can rest and be more relaxed and calm during the activity.
Likewise, you must take the necessary rest; The idea is not to break an Olympic record, it is a low-intensity exercise, where you and your baby can share the same space without feeling fatigue. Also, remember the importance of staying hydrated.
A range of options
Starting with walking, an activity recommended by experts to start your physical training. You will be able to take gentle walks carrying your baby and as your child grows, you will be able to lean on a stroller; which could facilitate the routine in a more comfortable and safe way.
Next we have the Strollering, a solo or group training, which consists of outdoor exercise routines for mothers and children. It is used as a support tool for the stroller, which does not require a special design and the age range of children is wide, from 2 months to 3 years. It starts with a walk, jog or run to warm up, followed by localized exercises to tone muscles, improve flexibility, strengthen the cardiovascular system and burn fat, while the little ones have fun.
Swimming is another excellent option to share with your child in another medium, water. It is a recommended activity from the age of five months, when the baby’s immune system has matured and his vaccinations are up to date. It consists of jointly practicing activities such as floating and moving in the water, as a game; which favors the muscular development of both, as well as the strengthening of the lungs and the heart.
On the other hand, we have the dance with attachment, an alternative to practice during the first months of life. It consists of dance classes carrying your child, for which you must know which is the best baby carrier available, so that both of you comfortably enjoy this dance experience. It begins with a warm-up through sound stimuli at a moderate volume, so that the baby becomes familiar with the sound and then goes through different musical rhythms. The mother benefits by releasing tension, toxins and burning calories; while the baby enhances her auditory and affective development.
You can also do Pilates with your child, this exercise is done gradually after quarantine, either natural childbirth or cesarean section. It consists of carrying the baby and thereby increasing the weight in the arms, which favors muscle tone. Pilates exercises also favor the strengthening of the pelvic floor, posture, abdominal muscles, legs and arms. However, it is important to have the guidance of an expert in this discipline.
Finally, we have Yoga with babies, a practice that you can do at home from the moment of birth, performing asanas and meditations with your baby carrying it. In the event that you decide to do it with a professional, you will have to wait 4 or 6 weeks if the birth was vaginal and 8 to 10 weeks if it was by caesarean section. The purpose of this activity is for you to reencounter your own body, strengthening the bond with your little one. Yoga classes with newborns usually last one hour, divided into three parts: one for the mother with the baby at her side, another in which the baby joins the postures in a fun way and finally, the massage section for the little one.
