New dads - How to exercise with your baby

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Being a new dad often means fitness regimes are put on hold, snacking becomes an easy option and generally you find yourself lacking energy due to reduced and irregular sleep. So to help make sure you don’t get into bad habits and also have some excellent bonding time with your new addition, you need to think of your time with the new baby as an opportunity for a mini-workout. Here are our tips to help you get motivated. 
Jogging / running buggy
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Jogging / running buggy

Running

If you’re serious about exercising whilst you look after the baby then it’s well worth investing in a specialist jogging/running buggy. Perfect for babies over six months, they’ll love the motion of the buggy so will enjoy the ride while you get some decent exercise and you both enjoy some fresh air. Look for a lightweight model with larger wheels (16in ideally), a five-point harness and a wrist loop. The additional effort of pushing the buggy will give you an even better workout. Incorporate lunges behind the buggy for extra strength training. 

Baby bouncer chair
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Baby bouncer chair

Strength Training

Thinking of your baby as a set of dumbbells will turn playtime into a great workout. Well not literally dumbbells but you get the idea. Plus, as baby grows you’re strength will increase.

Here are four exercises to try:
  • While lying on your back, lift your baby overhead so you are face to face. Raise your baby slowly up and down to give your arms a great workout.
  • With baby safely sat in a baby bouncer chair, play peek-a-boo as you do sit ups to work those abs. We guarantee you’ll tire before baby!
  • Put baby into its car seat and use the additional weight for an extra workout. Try a cargo row by resting one hand and one knee on a chair, bend at the hips and then lift and lower the car set with a straight back.
  • Leg raises can be turned into a fun activity but crossing your leg over, putting baby on your leg, holding their hands, and then raising them up and down. (Best with slightly older babies.)
Also try planks, press-ups and cobras with your baby lying down just in front or under you. They will love the attention. 

Ankle and wrist weights
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Ankle and wrist weights

Swimming

It’s a less intense workout but the resistance of the water as you carry a baby round the pool will still do you good. Try and incorporate squats and arm lifts to keep the baby entertained and also add some strength training. Make sure the baby has the appropriate buoyancy aid.  We’d also recommend adding in some extra resistance while you tour the pool with some ankle and wrist weights.
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