Staying Fit When You Have a Newborn or Toddler

A toddler boy lay son a rattan rug with his newborn sibling. This article covers staying fit when you have a newborn or toddler.

Staying Fit When You Have a Newborn or Toddler

Having a baby is hard work. This is something that every new parent can vouch for. From the process of pregnancy, carrying the baby around, and experiencing a wealth of health changes.

From swollen feet, backache, sickness, the list goes on) to giving birth. It’s not all too surprising that many new parents are exhausted by the time the baby arrives. But once the little one is here, rest is off the cards too.

New babies are demanding, being entirely dependent on you and requiring round-the-clock care and support.

Of course, when you’re managing all of this, it can be easy to let your own health slip off your list of priorities.

It is important that you manage your own well-being during this time. At the end of the day, if you burn out or grow unwell yourself, you may find it difficult to provide your baby with the care they need too.

So, here are some suggestions that can help you to stay fit during this difficult time.


First, let’s consider exercise. Even with a child in tow, you need to make sure that you’re getting your recommended one hundred and fifty minutes of exercise a week.

This can feel difficult to fit in around changes, bottle feeds, cleaning, playtime, and all of your other commitments, but it does need to get in there.

Without exercise, your stamina, strength, balance, flexibility, and more can all be negatively impacted.

You could also see your BMI fluctuate into an unhealthy zone. Instead, make sure you are getting exercise.

This could be a trip to the gym, a fitness class, or a sports team while someone looks after your child for you.

Alternatively, you can exercise with your baby in tow, for example, going for a jog with a toddler jogging stroller.


Most new parents struggle to maintain a healthy diet. Why? Well, when are you supposed to cook and clean up after your meals while you’re doing everything else a new parent needs to do?

It’s not all too surprising that many turn to ready meals, fast food, takeaways, and other convenient options that require minimal preparation and clear-up.

However, you do need to make sure you’re eating healthily. Many of these types of meals aren’t all too healthy.

Instead, consider meal prepping, healthy ready meals, or simple and straightforward options that still provide you with your five a day.

Basic pastas, wraps, and more can tick all of your nutritional boxes. Remember that your diet is your fuel and you need good fuel to stay fit and healthy.


A huge problem for new parents tends to be sleep. How are you meant to have the energy to stay fit if you’re operating on less than eight hours of sleep a night?

The answer is that it will be difficult, so you’re going to need to focus on sleep too.

Different parents tend to find their own coping mechanisms and routines over time. You should try to nap when your baby naps.

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You may need to share responsibilities with your little one at night.

Hopefully, some of the advice above will get things starting out in the right direction when it comes to staying fit with a newborn or toddler to look after too!

Do you have any tips on staying fit when you have a newborn?

– Jennifer


A toddler boy lay son a rattan rug with his newborn sibling. This article covers staying fit when you have a newborn or toddler.

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