Tips for Working out With a Baby/Toddler at Home

Me before kids: 5-6 workouts a week including a mix of CrossFit and running

Me after kids: uhhh, how is there time to workout???

We all know exercise is good for us and as mothers we need to make time for ourselves…and let our kids see us making healthy choices.  Are you as sick of seeing fitness coaches talk about this on social media as I am? 

Real talk.  Being a mom is hard.  Being a mom in 2021 (and 2020) is even harder.  It is so hard to entertain children, take care of a home, make meals for your family, work, and take care of yourself.  We cannot  do it all.  I repeat, we cannot do it all.  Believe me, I try to…and it doesn’t happen. 

It can also be super hard to see a mom rocking out a workout on Instagram when you don’t have clean pants to wear because you haven’t had time to do laundry.  I try to give myself friendly reminders that we all don’t have the same 24 hours in a day.  We all have different resources and different obligations each day.  Our support teams are completely different. 

So, if you’ve found this post and you’ve made it this far, you’re probably wondering… how the heck can you workout with a baby and/or toddler at home. 

Here are some things that have worked for me over the years as a mom of now 2 (3.5 and 1.5 year old boys…who don’t sleep ;) )

1)    Walk with your baby in a baby carrier.

I am a big fan of baby wearing.  I personally used the Moby Wrap and a ring sling when my babies were really little.  When they were able to hold their heads up, I started using a soft structured carrier, the Ergobaby 360.  I found all of them comfortable! 

2)    Stroller walks.

The motion of the stroller may soothe your baby and the fresh air is good for everyone!  Older kiddos may not want to be in the stroller too long.  They may want to take breaks to collect sticks, rocks, and bugs!  As they get older the stroller walks may take more patience.

3)    Wake up just a little earlier or workout during nap time.

This one was ALWAYS hard for me, but the more I let my expectations go, the easier it felt.  I recommend trying a short 12-20 minute workout- something that you can commit to consistently.  Consistency is key with this one!

4)    Workout with your baby/toddler.

THIS.  This is how I was able to consistently workout.  As I mentioned above, this one also took some letting go of expectations.  This is why I co-wrote my e-book “Baby/Toddler + Me Fitness”.  Some days I can get through the whole programmed workout and other days I am just doing the conditioning portion.  In the summer, we get outside and the boys play in the yard while I workout on the driveway.  Sometimes my oldest asks to workout with me.  Sometimes my youngest wants to be held while I am doing step ups and lunges.  My book is half off for the rest of the 2021!

Baby carriers can also be used for workouts!  Of course you may be limited in the intensity you are working out and need to be mindful of how comfortable your baby is, but my boys were big fans of air squats in the baby carrier!

I hope you find some of these suggestions helpful! 

In health,

Dr. C

Snag my Baby/Toddler + Me Fitness E-book here!

Rib Discomfort During Pregnancy

Expectant mothers can often experience a number of symptoms throughout their pregnancy. One common discomfort is rib pain . Mother’s body is constantly changing throughout the trimesters, causing weight shifting on her spine and rib cage area. There are different causes that might be giving the mother that very common pain in the ribs. Some of these causes are: 

• The hormone relaxin plays a big part in helping mom’s  abdominal muscles to stretch to accommodate the growing uterus. The rib cage area also is stretched to balance the pressure applied by the growing uterus on the diaphragm. 

• The growing baby’s position often causes some pains and aches depending on their position in the womb. Baby can be transverse, breached, or head down kicking towards the diaphragm /ribs. 

• Baby’s growth causes the mother's body to change posture and center of gravity , where the body starts feeling stress due to the baby's weight. Carrying the extra weight can put additional stress on muscles around the rib cage. 

• Round ligament tightness which pain can be felt in the lower rib, pelvis and lower back area. 

• Indigestion or heartburn adds pressure on the chest, making the area to be sore and painful at times. 

Chiropractic care helps reduce joint restriction and improve mobility, making it easier for the body to function. In combination with targeted stretches and strengthening exercises, posture can be corrected, helping you to function better. 

For more information or to schedule an appointment, give us a call (216)952-3830 or send an email to drdelgad@clechiropractic.com .