Take it Outside, Mama!

During the first few months of life with a newborn, you may feel as if you need to—and maybe even want to—stick close to home for the bulk of your workouts. With such frequent feedings and diaper changes, even a short trek outside may feel like a major accomplishment. Still, once you and your baby settle into a routine, there’s no reason to limit exercise to indoors. You can make the outside world your gym, too!

Exercise alfresco, in ALL seasons, is a perfect way to get some fresh air, sunlight, and have fun with your baby. Even a brisk walk with your stroller around your neighborhood can lull your little one to sleep and perk you up after an especially sleepless night.

So strap your baby into the stroller and stash the essentials in your diaper bag or stroller basket:

• Diapers and wipes
• Blanket, pacifier (if needed), and toys
• Sun hat and sunscreen (depending on the weather)
• A bottle and/or snacks for baby
• Water and a snack for you

After you’ve walked and warmed up for 5 minutes, try the following cardio and strength intervals for 30 seconds each. Aim for an RPE of 5-7 (more info on RPE guides).

• Lunges
• High Knees
• Squats
• Walk/jog intervals

After you've gone through a few rounds of strength and cardio, be sure to do your cool-down. Stretch it out and walk at a normal pace for 5 minutes.

Interval training is a simple and efficient way to increase your metabolism and energy levels. This is because you’re alternating between intense activity (which burns calories fast) and moderate activity, which lets you recover from the harder intervals while keeping your heart rate up.

Enjoy this time with your little one, and remember how much of an impact it will be for them to see mom living a healthy lifestyle!