Micro Workouts For New Parents

New parenthood is an exceptionally demanding time. Many parents report mood disruptions during the postpartum time (1), and increased fatigue is also extremely common in the early months postpartum (2). There is a lot that can be done to support mood and energy levels, with exercise being one of the most impactful ways parents can support their mental and physical wellbeing (3). Despite these benefits, finding the time and motivation to exercise can be difficult for new parents. Incorporating micro workouts into your daily routine can be a game-changer, providing you with the benefits of physical activity without needing to schedule a dedicated block of time. This article shares the benefits of micro workouts for parents and provides actionable tips tailored to the busy life of new parents.

The Importance of Movement for New Parents

Getting regular physical activity is important for everyone, but as a new parent, you might find it particularly challenging. Understanding the myriad of benefits can help you feel more motivated to prioritize fitting exercise into your day:

The Benefits of Exercise for Energy Levels 

Exercise is a natural energy booster. As counterintuitive as it may seem, incorporating regular exercise into your day can actually make you feel more energized. This is in part because exercise releases endorphins (more on this below) and also because physical activity improves your cardiovascular system, enhancing the efficiency of your heart and lungs (4). Regular exercise also helps improve your overall stamina and endurance (5), making daily tasks feel less exhausting and more manageable.

The Benefits of Exercise for Mood Enhancement 

Regular physical activity can release endorphins (6), which are the body’s natural mood lifters. Endorphins help reduce feelings of stress, anxiety, and depression, making exercise particularly beneficial for combating the baby blues and potentially postpartum depression and anxiety (7). 

To learn more about postpartum mood disorders, read: 4 Causes of Baby Brain And What To Do About Them, What Is Postnatal Depletion Syndrome?, Identifying and Managing Postpartum Depression, Postpartum Depression In Dads, and Understanding and Managing Postpartum Anxiety

The Benefits of Exercise for Better Sleep

One of the most significant benefits of regular exercise is its impact on sleep quality. Engaging in physical activity can help you fall asleep faster and enjoy deeper, more restful sleep (8). For new parents, who are often waking throughout the night to care for their baby, any improvement in sleep quality and quantity is a win. 

To learn more about improving sleep, read: Understanding Insomnia: Sleep Onset vs. Sleep Maintenance. To learn about safe co-sleeping (which may increase sleep quantity for new parents), read: Co-Sleeping 101: Benefits, Risk Factors, & Safety Guidelines

The Benefits of Regular Exercise for Healthy Circulation 

Regular movement is important for maintaining healthy circulation. Physical activity stimulates blood flow (9), ensuring that oxygen and essential nutrients are efficiently delivered to all parts of the body. As much as the newborn days are demanding, they do tend to be more sedentary times due to the time spent feeding the baby and/or pumping. Incorporating even small amounts of physical activity into your daily routine can significantly benefit your circulatory system.

The Benefits of Movement for Blood Sugar Management 

Physical activity plays a key role in regulating blood sugar levels (10). When you exercise, your muscles use glucose for energy, which helps lower blood sugar levels and increases insulin sensitivity (11). This is beneficial for everyone, not just new parents; however, blood sugar management may be especially relevant for mothers who had gestational diabetes during their pregnancy. While gestational diabetes usually goes away at birth, mothers who were diagnosed during pregnancy have an approximately 50% higher risk of developing type 2 diabetes later in life, possibly within the next 5 years (12). 

Why Micro Workouts?

We already know that finding time for self-care is easier said than done for most parents. What many parents may not know is that research shows that more is not necessarily better when it comes to working out. It’s easy to get frustrated when your baby wakes up 5 minutes into your workout, but I want you to know that your 5 minutes of activity was not in vain!

A study published in the European Heart Journal found that just 15 minutes of vigorous activity per week, accumulated in bouts as short as two minutes, was associated with an 18% lower risk of dying during the study period (13). This bite sized approach not only makes exercise more manageable but also highlights the significant impact that even brief periods of physical activity can have on long-term health.

Additional research has further demonstrated that short-duration exercise bouts can be just as effective as longer sessions. A study on moderate-intensity exercise in Kenyan adults aged 50 and over found that 5-10 minute jogging sessions, repeated three times a day, were comparable in effectiveness to longer 30-60 minute sessions in improving body composition (14). This is good news for parents who are sneaking in tiny but mighty workouts whenever and wherever they can!

Micro Workouts for New Parents

Looking for some ideas on how you can incorporate micro workouts into your routine as a new parent? See my favorite moves below. Each of these moves takes less than 5 minutes and can be repeated multiple times per day. Many of these incorporate your baby as your workout buddy, but they can also be done without your baby — just pick up something heavy instead like a weight or even some cans of soup or water bottles.

1. Squats While Waiting for Water to Boil or Tea to Brew

How to do it: This move can be done either with your baby in your arms, in a carrier, or without your baby. Stand with your feet shoulder width apart. Lower yourself into a squat, keeping your back straight and knees behind your toes. Hold for a few seconds and rise back up. Repeat until your water boils or tea brews. This move can be repeated multiple times a day.

2. Stroller Walks with Lunges

How to do it: Take your baby out for a walk in the stroller. Every few minutes, stop and perform a set of 8 walking lunges while keeping a hand on the stroller. Step one foot forward and lower your body until both knees are at a 90-degree angle. Push back up and switch legs. This adds intensity to your walk and engages your lower body muscles. It can also be performed with your baby in the baby carrier, or simply across your living room with or without your baby.

3. Squats Between Swings at the Playground

How to do it: This move is for parents of babies and toddlers who are old enough to sit in a baby swing at the park. Between every push, drop into a squat, making sure to be upright again on time for the next push. This move is sure to get you sweating and your baby giggling!

4. Tummy Time Together

How to do it: While your baby enjoys tummy time, join them on the floor. Position yourself in a plank, with your body in a straight line from head to heels, engaging your core. This helps strengthen your abdominal muscles and sets a good example for your little one. Be aware that planks may not be suitable for new moms with diastasis recti*. 

5. Bird Dogs While on the Floor Together

How to do it: Get on all fours next to your baby. Extend one arm and the opposite leg, keeping your back straight. Hold for a few seconds and switch sides. Try to keep your body from swaying. This exercise improves balance and strengthens your core. Bird dogs are generally considered safe for those with diastasis recti and are a great way to build back up to performing planks.

6. Baby Airplanes

How to do it: This exercise is only for babies who have developed head control. While seated or standing, hold your baby securely and slowly lift them up to shoulder height, then lower them back down until your arms are extended straight. Repeat for several reps, but not until muscle failure. Remember that your baby’s safety comes first! 

7. Baby Bench Press

How to do it: This exercise is also only for babies with sufficient head control. Lie on your back with your knees bent. Hold your baby securely above your chest and gently press them up towards the ceiling, then lower them back down onto your chest. This is a fun way to work your chest and arm muscles. I recommend not performing this exercise too soon after feeding!

8. Baby Dancing

How to do it: Turn on some music and dance around the room with your baby in your arms. This is a great cardio workout and a fun way to bond with your little one.

9. Using Your Baby Carrier 

How to do it: Wearing your baby in a baby carrier while you go about your day offers the same benefits as a weighted vest with the additional benefit of bonding with your little one! 

10. Jogging* in place

How to do it: Simply jogging in place for a few small bursts a day is a simple way to increase your overall activity level each day. I recommend creating an association with a task you perform multiple times a day. For example, each time you finish changing a diaper, place your baby somewhere safe, and do a quick 1-2 minute jog in place. You’ll be surprised by how quickly your physical conditioning improves!

*Note that jogging may not be suitable for you if you have pelvic floor issues postpartum.

Exercise Considerations Postpartum

Before starting any exercise routine, especially postpartum, it is important to get approval from your OB-GYN. Additionally, be aware of any pelvic floor issues, and of diastasis recti — a condition where the abdominal muscles separate during pregnancy. You might have diastasis recti if you notice a bulge or a gap in your abdominal muscles when you lift your head while lying down (15). If you suspect you have diastasis recti, consult your OB or a qualified physical therapist. Performing the wrong exercises can exacerbate this condition, so it’s important to choose movements that are safe and beneficial. 

FAQ: Will Exercising Affect My Milk Supply?

Research shows that regular moderate exercise does not negatively impact milk supply (16); in fact, women who are physically active during the lactation period may even have better breastfeeding outcomes (16). However, it’s important to stay hydrated and eat enough calories to support your increased energy expenditure and water lost from sweating.

To learn more about breastmilk supply, read: 12 Ways To Increase Breast Milk Production

Summary

Incorporating micro workouts into your daily routine as a new parent can offer significant benefits, like improved energy levels, enhanced mood, better sleep, healthy circulation, and effective blood sugar management. Research highlights that even brief periods of exercise, as short as 2 minutes, can still have substantial health benefits. I recommend parents find ways to include short bursts of activity into their day. Always remember to get approval from your OB-GYN when starting to exercise while newly postpartum. 

References:

1. MGH Center for Women’s Mental Health. (2008). Postpartum Psychiatric Disorders. https://womensmentalhealth.org/specialty-clinics-2/postpartum-psychiatric-disorders-2/
2. Henderson, J., Alderdice, F., & Redshaw, M. (2019). Factors associated with maternal postpartum fatigue: an observational study. BMJ Open, 9(7). https://doi.org/10.1136/bmjopen-2018-025927
3. Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
4. National Heart, Lung and Blood Institute. (2022, March 24). Physical activity and your heart – benefits | NHLBI, NIH. Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
5. Mayo Clinic Staff. (2021, October 8). 7 great reasons why exercise matters. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
6. Harvard Health Publishing. (2020, July 7). Exercising to Relax. Harvard Health; Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
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8. Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus, 15(8), e43595. https://doi.org/10.7759/cureus.43595
9. Joyner, M. J., & Casey, D. P. (2015). Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs. Physiological reviews, 95(2), 549–601. https://doi.org/10.1152/physrev.00035.2013
10.  Cannata, F., Vadalà, G., Russo, F., Papalia, R., Napoli, N., & Pozzilli, P. (2020). Beneficial Effects of Physical Activity in Diabetic Patients. Journal of functional morphology and kinesiology, 5(3), 70. https://doi.org/10.3390/jfmk5030070
11. American Diabetes Association. (2024). Blood Glucose & Exercise | ADA. Diabetes.org. https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
12. Mother To Baby | Fact Sheets. Brentwood (TN): Organization of Teratology Information Specialists (OTIS); 1994-. Gestational Diabetes. 2023. https://www.ncbi.nlm.nih.gov/books/NBK582729/
13. Paddy C Dempsey, Alex V Rowlands, Tessa Strain, Francesco Zaccardi, Nathan Dawkins, Cameron Razieh, Melanie J Davies, Kamlesh K Khunti, Charlotte L Edwardson, Katrien Wijndaele, Soren Brage, Tom Yates, Physical activity volume, intensity, and incident cardiovascular disease, European Heart Journal, Volume 43, Issue 46, 7 December 2022, Pages 4789–4800, https://doi.org/10.1093/eurheartj/ehac613
14. Magutah, K., Patel, N. B., & Thairu, K. (2018). Effect of moderate-intensity exercise bouts lasting <10 minutes on body composition in sedentary Kenyan adults aged ≥50 years. BMJ open sport & exercise medicine, 4(1), e000403. https://doi.org/10.1136/bmjsem-2018-000403
15. Cleveland Clinic. (2022, February 8). Diastasis Recti (Abdominal Separation): Symptoms & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti
16. Nguyen, P. T. H., Binns, C. W., Nguyen, C. L., Van Ha, A. V., Chu, K. T., Duong, D. V., Do, D. V., & Lee, A. H. (2019). Physical Activity During Pregnancy is Associated with Improved Breastfeeding Outcomes: A Prospective Cohort Study. International journal of environmental research and public health, 16(10), 1740. https://doi.org/10.3390/ijerph16101740