Go for a walk

The best way to start being active is to take a walk with the stroller. You will spend a lot of time indoors for the first few weeks after the birth of your baby, so take time out of your day to go for a walk with your stroller. You’ll get exercise, fresh air, and vitamin D! Pushing the stroller adds an extra cardio workout, and this way you won’t have any excuses not to exercise since you can take your baby with you. Over time, try to increase your walking speed to increase your cardio workout.We all know that mothers don’t have much free time, especially when they have a newborn. Therefore, in addition to daily walks, you can make the most of your baby’s nap time to do exercises at home that work with your own body weight and require no equipment other than a yoga mat.

Bridge exercise (hip raises)

Hip raises are really easy to do anywhere and are ideal for strengthening the legs, glutes, and pelvis. Lie on your back with your feet hip-width apart, knees bent, feet on the floor, and arms at your sides. Inhale first, and as you exhale, tighten your abs to your spine, tilt your pelvis up and lift your hips off the floor into the bridge. Stay in this position for 10 seconds and slowly lower your body to the starting position.

Do 3 sets of 12 hip raises. Note: you can also raise your arms up each time you do the bridge.

Squats

Squats are a good way to tone your legs, pelvis, and core. They can be done anywhere; so there’s no excuse not to do them. Be sure to keep your back straight, pull your stomach in and tighten your pelvis. This way you will work your core, strengthen your pelvis and tone your legs and back. Do 3 sets of 12 squats.

Modified push-ups

As your baby grows and gets heavier, you will need more and more upper body strength to prevent shoulder and back pain. To gain more upper body strength, start by doing modified push-ups (with your knees on the floor), and when enough time has passed and you are strong enough, you can do a full push-up. When performing modified push-ups, make sure you have the correct alignment: place your hands slightly wider than shoulder-width apart under your shoulders, pull your stomach inward, making sure you are working your core and protecting your lumbar spine, and bend your knees at an angle of approximately 45 degrees.

Try to do 3 sets of 10 push-ups.

Side plank

Side planks target the upper body, core, and legs. Make sure your elbow is in line with your shoulders, your core is tight to your spine, and your body is in a straight position. Alternate each side and try to hold for 20-30 seconds in each side plank. Try to do 3 sets on each side.

Regular plank

You can do a modified plank (with your knees bent on the floor) or a full plank. It depends on how ready your core muscles are. Bend your arms under your shoulders, keep your hands together in a prayer pose, and make sure your abs are tight to your spine to work your core and keep your pelvis and back straight. Do the plank for 20-30 seconds and increase the time as you gain strength.

Try to do 3 sets.

As you can see, these are all exercises that you can do at home when your baby is napping. Or you can even put the baby on the mat next to you or even include the baby in the exercises. All of these exercises are baby-friendly!

Always remember to adjust the exercises and repetitions according to your fitness level and always consult your doctor before doing the exercises. The most important thing is to be patient and take things one day at a time.

Also, remember to stretch your body throughout the day as you will spend a lot of time sitting and holding your baby. Try these stretching exercises that you can do at any time during the day to help relieve tension.

The post The Best Exercises After Childbirth appeared first on MomBeFit.

It should be noted that physical training can visually improve the shape of the abdomen, make it flatter, but to reduce the width of the white line with its help is impossible – connective tissue, unlike muscle tissue, is not capable of hypertrophy, it can not be “pumped”.

What exercises can not be done with diastasis? Again, there are no qualitative studies on this issue today. Do not recommend the “classical” exercises that strengthen the abdominal muscles: twisting, leg or body lifts, “bicycle”, etc., as they can even contribute to an increase in diastasis.

How to treat diastasis?

The main muscle to be strengthened for diastasis is the transverse abdominal muscle (transversus abdominis). It is the deepest lying muscle of the anterior abdominal wall and its function is to keep the abdomen flat. The main exercises that engage this muscle are:

Abdominal retraction

Lying on your back with your legs half-bent, maximally retract the lower half of your abdomen. Hold this position for 10 seconds at first, gradually increasing the time to 30 seconds. 10 repetitions 3 times a day.

Abdominal Pulsation

Quickly alternate between retracting and relaxing the abdomen. 5 times a day for 100 pulsations.

“Cat”

In the “on all fours” position, on an exhale, arch your back upward, rounding it like a cat while tensing and pressing your belly against your back. Keeping the muscles tense, inhale and slightly arch your back in the opposite direction. 10-15 repetitions 3 times a day.

Also with diastasis of rectus muscles recommended Kegel exercise that strengthens the pelvic floor muscles and a number of others. We repeat that their regular performance is quite capable of improving the shape of the abdomen, but, unfortunately, to eliminate diastasis, and even more so – often associated with him hernia of the anterior abdominal wall, exercises are not able to.

Wearing bandages during and after pregnancy, according to some data, reduces the risk of diastasis and reduces the intensity of pain. However, there are also no quality studies on this aspect to date.

Surgical treatment of diastasis recti

The only method that really eliminates diastasis and its accompanying negative aspects is surgical. Of course, we do not recommend surgery for all patients with rectus diastasis.

Diastasis is not a hernia, there is no defect in the anterior abdominal wall, in which internal organs can be pinched, respectively, diastasis of rectus muscles does not threaten the life and health of the patient.

Operations to suture diastasis

All types of operations for suturing, or rather plasty of the anterior abdominal wall in diastasis can be divided into two types – open and minimally invasive (laparoscopic and endoscopic).

Open surgery in most cases is a complete reconstruction of the anterior abdominal wall together with abdominoplasty. This allows not only to eliminate diastasis and associated hernias, but also to remove excess skin, and if you supplement the operation with liposuction – to get an almost perfect shape of the abdomen, to correct the “overhanging” of the skin over the scar after cesarean section. Elimination of diastasis in this approach is the most reliable, as it gives ample opportunity to choose the optimal method of its correction.

After surgery is mandatory to wear special compression underwear for a month.

Thus, diastasis is quite a serious problem, which can be optimally solved only with an individual approach to planning its correction.

The post How to Recover Abdomen after Diastasis of Right Muscles? appeared first on MomBeFit.

In any pregnancy, there is a significant increase in endoabdominal volume with subsequent expansion of the abdominal wall. Each individual has a different innate consistency of collagen, which may be more or less robust.

The combination of a large intra-abdominal volume and a fragile collagen consistency may silently lead to White line abdomen and White line abdominal collapse as the pregnancy progresses. to the occurrence of diastasis.

The intra-abdominal volume that develops during pregnancy cannot be controlled because it is influenced by both the amount of amniotic fluid and the volume of the fetus. Also, the consistency of collagen, which is characteristic of each individual, cannot be controlled a priori. Thus, both final gestational volume and collagen quality are two variables that influence the possible formation of diastasis recti. Being two variables that cannot be changed, prevention of the pathology is impossible and its treatment is mainly surgical.

A few simple rules can be used to limit the aggravation of Diastasis of rectus abdominis diastasis

As we have seen, diastasis of rectus muscles, unfortunately, can not be actively prevented, but you can limit its exacerbation. A common mistake that many patients make is to do serious abdominal exercise training.
As explained many times, Diastasis of the rectus abdominis muscles is mainly a pathology affecting the tendon of the White Line of the abdomen.

In general, all tendons, including the White Line of the abdomen, cannot recover on their own, not to mention exercise that either leaves them unchanged or damages them even more with excessive strain. Therefore, in order not to aggravate an already existing diastasis, you should be cautious about physical activity . Exercise without excessive strain on the abdominal wall is permitted. The use of abdominal restraints can be a valuable temporary aid to prevent exacerbation of the pathology without claiming that they can lead to cure.

Finally, special attention should be paid to weight control, clearly overweight contributes to the exacerbation of the disease, so if present, diet should be counteracted and the problem addressed as soon as possible.

The post Diastasis of Rectus Abdominis During Pregnancy: How to Avoid and Treat? appeared first on MomBeFit.

Diastasis itself is not a disease, but rather a physiological condition. It is not a hernia: there is no defect in the white line, respectively, there is no risk of impingement of internal organs. At the same time, the expansion and thinning of the white line increases the potential risk of developing true hernias.

Causes of diastasis

Most often diastasis appears in the third trimester of pregnancy. This is one of the manifestations of physiological changes in the connective tissue of women during this period under the influence of hormones – the anterior abdominal wall is stretched due to connective tissue structures (and above all the white line) – otherwise the uterus with a growing baby would simply not fit in the abdominal cavity. In this case, the center of gravity of the body is shifted to the front, increases the curvature of the spine, increases the pressure on the anterior abdominal wall The second reason for the appearance and increase in diastasis – increased pressure in the abdominal cavity, including during some physical exercises.

In the postpartum period, the distance between the muscles decreases, but this process takes about a year. A survey of 300 women conducted by our Norwegian colleagues showed that 6 weeks after childbirth, diastasis persists in 60% of women, and 12 months later in only 33%. This is why we do not recommend considering surgical treatment of diastasis earlier than one year after delivery.

Symptoms of diastasis

Diastasis is often visible to the naked eye. To identify it more clearly, we ask the patient to lift her head and shoulders in the supine position. In this case, the rectus abdominis muscles contract and the bulge or vice versa, a depression along the line running from the sternum to the pubis becomes visible. Palpation allows you to more accurately identify the presence and degree of diastasis.

Diastasis can manifest itself with clinical symptoms. The loss of a strong “fulcrum” for the muscles of the anterior abdominal wall leads to a redistribution of static load, which in turn can lead to pelvic and lumbar pain, and in some, fortunately rare, cases – and violation of the function of the pelvic organs.

The post What is Diastasis and How Does It Affect Postpartum Health? appeared first on MomBeFit.

Motherhood is a big responsibility, but it doesn’t mean you have to give up your own needs. Constantly sacrificing yourself can lead to a loss of individuality and sense of self-worth. To maintain harmony, it is important to find time to do your favorite things, meet with friends, and relax on your own.

Rest is a necessary component of harmonious motherhood. Taking time to relax will help you replenish your energy and restore your physical and emotional well-being. It can be a walk in the fresh air, reading your favorite book, or just some quiet time for self-reflection. Remember that rest is not a luxury, but a necessity for balance in life.

Maintaining harmony in motherhood and rest requires conscious effort. It is important to set boundaries and learn to say “no” when necessary. Trust your loved ones and share responsibilities to free up time for yourself. Scheduled breaks in your daily routine will help you conserve energy and balance your life.

At the end of the day, motherhood and recreation are not mutually exclusive concepts, but interconnected aspects of life. By finding a balance between family responsibilities and your own needs, you maintain harmony in your life and create a healthy and happy environment for yourself and your family.

The post Maintaining Harmony in Motherhood and Recreation appeared first on MomBeFit.

• Whether you are experiencing pain, bleeding, or leakage;
• Whether there is discomfort in the pelvis or lower back;
• Whether you have problems controlling urination or bowel movements;
• Is there a risk of rectal diastasis?

Rectal diastasis is a condition in which the rectus abdominis muscles diverge as a result of pregnancy. If your abdomen is protruding even months after giving birth, this may be a sign of diastasis. This condition is treatable, but requires a professional approach and a doctor’s consultation.

What happens to the body after a cesarean section

During a cesarean section, seven layers of tissue are cut or separated: skin, fat, fascia, muscles, peritoneum, uterus, and amniotic sac. Despite this, the abdominal muscle is usually not cut, but only separated vertically.

These layers heal differently. The skin can heal in 21 days, while the muscles can take up to six months to fully recover. Even then, they may not return to their original strength if you don’t work on rehabilitation.

How to start training

Listen to your body. If you feel pain, change the movement or stop doing it.

Start gradually. Do the exercises two to three times a week, gradually increasing the intensity.

Basic recovery exercises

Lying on your back: lie on the floor with your lower back pressed to the ground. Keep your knees bent and your feet on the floor.

Sitting position: sit on the floor, put your feet on the couch. This posture reduces tension in the back.

Hold these positions for 5-10 seconds, repeating them 10 times. These are basic movements that will gradually help you return to activity.

Expand your fitness horizons

Add aqua fitness (aerobics, swimming) and yoga to your program. These sports gently load the body and help strengthen muscles.

The post Recovery After Cesarean Section: Exercise for Moms appeared first on MomBeFit.

Yoga is an ideal option for a useful and interesting pastime for expectant mothers. This is an activity that is becoming increasingly popular. The most important thing is that yoga is not only exercise, but also a kind of lifestyle. It combines a whole range of soft and smooth movements aimed at restoring all organs and systems of the body.

How is yoga useful for the expectant mother?

Rachel Rivera, a fitness instructor for pregnant women, explains that such classes help a woman feel energetic, relieve discomfort in the lower back, prepare the birth muscles for the most crucial moment of a woman’s life, relax the body and have a positive attitude towards childbirth, and most importantly, help to establish proper breathing, which is very useful during childbirth.

Regularly practicing asanas will help reduce the symptoms of toxicosis, reduce the risk of stretch marks, and make pregnancy, childbirth, and the postpartum period easier.

To attend classes from 12 weeks of age

The instructor recommends coming to classes from the 12th week of pregnancy. According to her, this is when the fetal nervous system and certain physiological changes in the woman’s body have already taken place. Two or three classes a week are enough to make her feel better and her pregnancy go smoothly.

• “Yoga is a very wise system for rejuvenating the body and mind,” adds Ms. Rivera. Quite often in the classroom it happens that a woman sees a new exercise and worries that she won’t be able to do it, and then she succeeds. And she is very pleased that her body can do many things. This gives the pregnant woman more confidence in her abilities.

The instructor offers not just classic yoga classes, but also combines different moves that are ideal for expectant mothers. Thanks to the exercises, you can prevent problems with varicose veins, which, by the way, are very common in pregnant women. With regular asanas, fatigue and swelling of the limbs, muscle tension, and blood circulation disappear.

Back and legs will hurt less

Yoga exercises also have a good effect on the uterus, strengthening its walls. This reduces the risk of premature birth and complications. The most important thing is to perform asanas without jerks and sudden movements, smoothly. In this way, they improve blood flow in the walls of the uterus and pelvis, strengthening the back muscles and spine. Accordingly, the baby becomes more comfortable in the mother’s tummy and moves more easily. The most important thing in increasing blood circulation during classes is that more oxygen is transported to the fetus, which is very important during pregnancy for the baby!!!!

Yoga will help to get rid of this discomfort. When the back is straightened, the internal organs take the correct physiological position, which improves their blood supply and function. Yoga can also help to balance hormones and the nervous system.

A very important aspect of the classes is exercises to strengthen the pelvic floor muscles. According to the instructor, by making them more elastic, a woman will help her child pass the birth canal more easily. And after childbirth, the muscles will contract, strengthen and tighten better and more efficiently, meaning they will return to normal faster. By the way, thanks to the ability to tense and relax the intimate muscles in time, you can avoid perineal tears and other complications.

When is exercise not recommended?

As the trainer explains, it is better to consult a doctor before exercising. If there is a threat of preterm labor or other contraindications, it is better to refrain. All movements of pregnant women should be smooth and gentle. A woman in position should listen carefully to her feelings and be guided by her sense of comfort in any of the positions or exercises.

The post Is Yoga Good for Expectant Mothers? appeared first on MomBeFit.

Deep breathing

Deep breathing is one of the simplest and most effective relaxation techniques to help reduce stress and calm the nervous system. Take a few minutes during the day to do a deep breathing exercise:

• Sit or lie down in a comfortable position;
• Close your eyes and breathe deeply through your nose, counting to four;
• Hold your breath for a few seconds;
• Slowly exhale through your mouth, also counting to four;
• Repeat this exercise for 5-10 minutes.

This simple technique helps to relieve tension and restore inner peace.

Meditation

Meditation is a great way to relieve stress and calm your mind. Even a few minutes of meditation can help you restore your emotional balance. Here’s a simple method for beginners:

• Find a quiet place where you won’t be distracted;
• Sit in a comfortable position, close your eyes, and focus on your breathing;
• Try to observe your thoughts without judging them. When you start to get distracted, bring your attention back to your breath;
• Start with 5 minutes of meditation a day, gradually increasing the time.

Meditation can restore inner balance, calm your nerves, and reduce stress.

Progressive muscle relaxation

This technique helps to relax muscles and relieve physical tension, which can be especially helpful after physical fatigue. Here’s how to do it:

• Sit or lie down in a comfortable position;
• Start with your toes and gradually move to your upper body;
• Tense the muscles of each part of your body (for example, squeeze your toes, then relax them), hold the tension for a few seconds, and then relax the muscles;
• Go through the whole body, stopping at each part: legs, abdomen, chest, arms, neck, face.

This technique helps relieve physical tension, improves blood circulation, and brings a sense of relaxation.

Yoga for relaxation

Yoga is a great way to relieve stress and restore emotional balance. Some asanas help to relax and calm the mind:

• Child’s pose – sit on your knees, then lean forward, touching your forehead to the floor. This pose helps to calm the nervous system;
• Cat-Cow pose – alternate upward and downward bending of the back on the four limbs, which helps relieve tension in the spine and improves flexibility;
• Dead Body Pose – lie on your back, close your eyes and focus on your breathing. This is one of the most relaxing poses that helps relieve stress and restore energy.

Yoga helps calm the mind, relieve physical tension, and restore emotional balance.

Visualization techniques

Visualization is a technique that involves creating calm and pleasant images in your mind to achieve inner peace. Here’s how to do it:

• Close your eyes and imagine yourself in your favorite place – on the beach, in the woods, or at a mountain resort;
• Imagine yourself breathing fresh air, feeling calm and harmony;
• Focus on the details – sounds, smells, colors;
• Stay in this imaginary place as long as you want.

This technique helps you to disconnect from everyday worries and plunge into a state of calm.

Aromatherapy

Aromatherapy can help create a relaxing atmosphere and relieve stress. Lavender, chamomile, ylang-ylang – these scents have a calming effect. Use essential oils in an aroma lamp or add a few drops to your bath to create a relaxing atmosphere at home.

Walking in the fresh air

Walking in the fresh air is a simple but very effective relaxation technique. Go outside with your baby, breathe in the fresh air, enjoy the natural sounds and scenery. This will help you relieve stress and restore your inner balance.

Conclusion

Relaxation for new mothers is an important part of maintaining health and emotional well-being. Relaxation techniques such as deep breathing, meditation, yoga, and outdoor walks can help relieve stress, improve mood, and restore energy. It is important to remember that time for yourself is not a luxury, but a necessity in order to be a healthy, happy and strong mother for your child.

The post Relaxation Techniques for New Moms appeared first on MomBeFit.

What problems can arise after childbirth?

Six weeks after the birth of a child is called the postpartum period, when the mother’s body returns to the state it was in before pregnancy. During this period, women may feel irritable, moody, have difficulty concentrating, or have trouble sleeping. Mood changes usually resolve within seven to ten days. If the symptoms of increased emotionality and sadness last for more than two weeks or interfere with caring for the child, new mothers may be diagnosed with postpartum depression.

Types of postpartum disorders

Childbirth is a difficult process that is accompanied by physical and hormonal changes. Types of postpartum disorders:

• Baby blues. A melancholic state that occurs in the first two to three days after childbirth and lasts no longer than two weeks. It is manifested by mood swings, sudden crying for no apparent reason, anxiety, and insomnia, and it resolves on its own and does not require treatment;
• Postpartum depression. Most often it has a long course, and symptoms can progress if left untreated;
• Postpartum psychosis. A severe form of depression that occurs in one woman out of 1000. Symptoms usually appear immediately after childbirth and last from two to three weeks to several months.

If you have signs of postpartum depression, you need to consult a psychotherapist. The doctor will conduct an examination, analyze complaints, refer you for tests and instrumental studies if necessary, and, based on the results of the diagnosis, select a course of therapy.

What is postpartum depression?

Postpartum depression is a disease that can develop in women after childbirth. It can lead to changes in the emotional state (mood swings, anxiety, and irritability) and physical symptoms (headaches, insomnia). The disorder has a negative impact on the woman, her partner, and the child.

Causes of postpartum depression

The nature of postpartum disorders is not fully understood. Possible causes of postpartum depression are hormonal changes: a drop in estrogen and progesterone, fluctuations in thyroid hormones – thyroxine and triiodothyronine. Factors contributing to the development of postpartum depression

• hereditary predisposition;
• lack of social support (for example, from a husband or parents);
• conflicts in marriage or relationships;
• difficult or premature labor;
• emergency cesarean section;
• complications during childbirth (umbilical cord prolapse, meconium aspiration syndrome);
• early childbirth (under 20 years of age);
• birth of a child with special needs (for example, in the presence of diseases or developmental pathologies);
• mental illness (bipolar disorder, schizophrenia);
• stressful events during pregnancy (separation from a loved one, job loss, illness or death of a relative);
• problems with breastfeeding (refusal of the infant to feed, insufficient milk supply);
• multiple pregnancy;
• financial problems;
• unwanted or unplanned pregnancy;
• sexual violence.

Smoking during pregnancy is also a risk factor for depression. Nicotine contained in tobacco smoke affects the central nervous system and can change the chemical balance in the brain. As a result, the level of neurotransmitters (serotonin and dopamine), which play a key role in regulating mood and emotional state, changes.

Postpartum psychosis is more likely to develop in women after the first birth, and recurs only in 30-50% of cases. Causes of postpartum psychosis:

• lack of sleep;
• autoimmune diseases;
• inflammatory process in the body;
• deficiency of vitamins B1 and B12;
• pathologies of the thyroid gland;
• electrolyte imbalance;
• stroke (cerebral circulation disorder).

Pathologies during pregnancy can contribute to the development of postpartum psychosis: preeclampsia (high blood pressure) and eclampsia (transverse muscle cramps). Risk factors include overweight, bronchial asthma, and diabetes mellitus.

Treatment methods for postpartum depression

A psychiatrist will help you get rid of postpartum depression after determining the severity, symptoms, and duration of the disease. Treatment of depression after childbirth:

• Tricyclic antidepressants. After childbirth, antidepressants help to stabilize mood, reduce anxiety, and improve a woman’s emotional state;
• selective serotonin reuptake inhibitors. Increase the level of serotonin in the brain, improving the transmission of nerve impulses in the central nervous system. They help improve mood and reduce symptoms of depression by affecting the chemical balance in the brain;
• norepinephrine reuptake inhibitors. Increase the level of norepinephrine, enhancing its effect in the brain;
• sedatives. Enhance the effect of gamma-aminobutyric acid (a neurotransmitter in the brain), which leads to a sedative effect and reduced anxiety.

Antidepressants prescribed for postpartum depression can be passed to the baby during feeding. However, the doses of medications in breast milk are minimal and safe for the baby, so there is no need to stop natural feeding (unless otherwise prescribed by a psychotherapist). The type and dosage of pills for the treatment of postpartum depression is selected individually for each patient.

Treatment for postpartum depression also includes psychotherapy sessions. The therapist helps to identify and resolve problems in relationships, supports the mother’s adaptation to a new role, and helps to restore and strengthen mental health.

Antidepressants, antipsychotic drugs, mood stabilizers, and benzodiazepines are commonly prescribed for the treatment of postpartum psychosis. The patient may also be prescribed electroconvulsive therapy, a procedure during which small electric currents are passed through the brain, causing controlled seizures. The therapy affects the parts of the brain responsible for emotions and mood, helping to cope with the signs of psychosis.

The post What Causes Postpartum Depression and How to Get Rid of It? appeared first on MomBeFit.

Make physical activity part of your daily schedule

Instead of setting aside a special time for training, try to integrate sports into your regular day. For example, walking with a stroller outdoors can be a great physical activity that allows you to be with your baby and keep fit at the same time. You can vary the pace of your walk, sometimes adding a jog or a brisk step to increase the exercise.

Use exercises for your baby

There are many exercises you can do with your baby. For example, you can do light abdominal or arm exercises while holding your baby in your arms or close to you. Some exercises, such as yoga for moms, involve using your baby as a “weight” during your workout. This not only allows you to stay physically active, but also strengthens your emotional bond with your baby.

Find time for short workouts at home

Sometimes you may not have time for long workouts, but that doesn’t mean you have to give up on sports altogether. Use your free moments when your baby is sleeping or playing to do simple exercises at home. It can be as little as 10-15 minutes, but the regularity of such training will yield results over time. Choose exercises that don’t require a lot of space or equipment, such as planks, sit-ups, or push-ups.

Involve your partner or family members

If possible, ask your partner or relatives to help with baby care for at least an hour. This will give you the opportunity to fully exercise without being distracted by caring for your child. You can also train with your partner, which will not only be good for your health but also strengthen your relationship.

Choose workouts suitable for postpartum recovery

If you’ve just become a mom, it’s important to choose exercises that are suitable for postpartum recovery. Start with light exercises aimed at strengthening the pelvic floor, improving circulation and flexibility. Many women choose yoga or Pilates during this period, as these types of activities help not only to restore physical fitness but also to reduce stress.

Stay flexible in your schedule

One of the main difficulties for new mothers is the unpredictability of the schedule. Your baby may suddenly want to eat or fall asleep, and this can change your plans. It is important to be flexible and adapt your training schedule. Just because you couldn’t work out in the morning today doesn’t mean you should give up on your workout altogether. Take at least a few minutes to be physically active when you have free time.

Invest in comfortable sports equipment

If you have the opportunity, buy convenient sports equipment for your home that you can use while caring for your baby. For example, cardio equipment (exercise bike or treadmill) allows you to exercise without distracting from your baby. You can also buy a yoga mat or light dumbbells for exercising at home.

Combining sports and baby care is a reality, and you can find ways to be an active mom even if your schedule is full of baby care. It’s important to be flexible and not demand perfect results from yourself. Your physical activity shouldn’t be a burden, but rather a part of your daily life that helps you keep your energy up, improve your mood, and feel healthy and happy as a mom.

The post Is it Possible to Combine Sports and Baby Care? appeared first on MomBeFit.