2023-06-24 09:00:24
Everyone will tell you: the arrival of a newborn in a family is a real upheaval.
If you are already apprehensive regarding having to put an end to your much-appreciated sports sessions, don’t panic!
With a little organization, parenting and physical activity remain completely compatibleeven highly encouraged.
From yoga to cross-country skiing, running and cycling, here are some ideas for sports to practice as new parents, with your baby on your back, in your arms or very close to you.
1/ Kangatraining: getting back in shape following childbirth
Build up your muscles thanks to carrying in a sling
Do you find it difficult to leave your little one, but you still want to get back in shape through sport?
Opt for kangatraining!
This practice born in 2008 in Austria offers targeted exercises to work the cardiovascular system, flexibility and endurance often undermined by pregnancy.
The concept is simple: perform bodyweight exercises by replacing dumbbells with your offspring in a sling.
If you will certainly find your account there as a mother, your little one will also appreciate the simple and flexible movements which will remind him of his stay in utero. Something to rock it quietly while strengthening your muscles!
Kangatraining until your child is 2 years old
Kangatraining offers three levels of training to meet your needs right following childbirth and for the next two years.
It is ideally practiced three times a week, with one indoor class and two home sessions.
Read also: Pregnancy: can you play sports while pregnant? We guide you!
2/ Yoga: a gentle practice with baby by your side
Inspire your baby with yoga
Balance, breathing, relaxation, muscle toning: yoga is a gentle practice that lends itself very well in shared parent/child sessions.
Several clubs will allow you to bring your baby during the session.
From one month to nine months, the period is ideal for installing it by your side, on a carpet or a very comfortable blanket.
Then let him go regarding his business while you chain lunges, butterfly, lizard and other position of the dog head down.
By observing you, your child will gradually begin to want to imitate you. A simple way to support him in its movement and to familiarize him with a practice that is as good for the body as for the mind.
Seek medical advice before the first session
Despite a gentle approach, medical advice is recommended before (re)taking yoga following childbirth.
Do not neglect this preliminary visit, especially if you gave birth by cesarean section.
3/ Hiking: an essential family sport
The great outdoors…it’s exhausting!
All on hikes from one month
The hike remains one of the easiest sports to practice as a family.
From the first month, it is quite possible to bring your little one on your nature outings.
At the beginning, however, opt for rather short circuits, the duration of which does not exceed 2 to 3 hours.
Also pay close attention to the altitude and the speed at which you are going there.
You will be able to calmly apprehend the reactions of your newborn, before prolonging the pleasure during more sporty hikes.
At each age its type of portage
The first months, the sling is often the most practical way to hike with baby.
Ultra compact and light, it can be taken everywhere.
Another advantage: the heat of your body naturally warms your child.
Ideal for mountain hikes where temperatures drop quickly (however, remember that if you move, the child is immobile).
From six months, the physiological baby carrier becomes more practical.
Simple to install (once you get the hang of it!), this time your baby travels on your back for increased walking comfort.
Finally, the hiking baby carrier is recommended from 7 or 8 months, when your child is toned enough to maintain himself.
Opt for a model with footrests and sun visor to enjoy long hikes in complete peace of mind.
Hiking with baby yes, but taking some precautions
Walking with a toddler cannot be improvised. Therefore, some precautions are in order:
Protect your cherub’s head and feet, especially in the mountains or when the sun is stinging. Take breaks at least every hour to give him water, check his diaper, and stretch his legs. In the mountains, avoid taking the cable car. A rapid rise in altitude might hurt his ears. Likewise, climbing above 1,500 meters is not really recommended. If you still want to bring it to the top, give it time to adapt by marking adaptation levels. Make sure that someone is always slightly behind the carrier to keep an eye on the occupant of the baby carrier! Take along a mini parental survival kit with a basic first aid kit, a hat, cotton gaiters, a pair of sunglasses, sunscreen, a water bottle or bottle and nappies.
Read also: Sport following pregnancy, instructions for use
4/ The pushchair fit: run with baby in the pushchair
Stroller fit or improved jogging
Also called gym-stroller, the fit-stroller is on the rise.
The concept: run while pushing your child in his stroller (running of course!).
This relatively new practice offers all the benefits of running, and more.
In fact, running while pushing a heavy load also helps to strengthen the posterior muscles, arms and abs, while improving the natural running posture.
Our recommendations for running with your little one
The fit-stroller will inevitably change the way you run. You will therefore have to allow yourself time to find your marks.
The simplest technique is usually to place one hand on the handle while using the free arm as a pendulum.
Before you start, consultation with a pediatrician is strongly recommended.
In addition, it is advisable to wait until your child is 6 or 8 months old so that his neck is toned enough to withstand the vibrations.
Anyway, opt for outings of 3 to 5 km, lasting a maximum of 30 to 45 minutes.
Also make sure that the ground is relatively flat. Avoid stony paths, which present a risk of falling and increase unpleasant vibrations for the occupant of the stroller.
Parks are often privileged places.
With smooth terrain, protected from road traffic and generally equipped with toilets, many parents come to practice the gym-pushchair.
To know everything: Baby jogging: instructions for running with a baby/child
The running stroller: a must
In order to isolate your baby from vibrations, buying a running stroller is a must.
Offered from a hundred euros and up to five hundred euros for the most advanced models, this sports equipment has large all-terrain wheels and shock absorbers, essential for absorbing shocks.
Other features also include:
A lockable front wheel, more maneuverable and faster on descents; A handbrake on the handle; A wrist strap; A baby safety harness (preferably opt for a five-point); Also make sure that the handrail is height-adjustable, at the risk of having to run with a bent back!
Read also: Running stroller, the ideal solution for running with your children
Good to know: a running stroller is also very practical for carrying baby during your active walks or rollerblading outings (be careful in this case to choose large, flat axles).
5/ Babywearing: to dance with your newborn
The dance-portage or dance-parent is practiced from birth to two years of your child.
Unlike running, it requires very little equipment, since you just have to put your baby in a sling before sketching your first dance steps.
Several courses exist everywhere in France, especially in the big cities. You will be able to choose your dance style and familiarize yourself with new movements during adapted sessions.
Perfect for stretching the body while working on your offspring’s musical ear!
6/ Cycling: face the wind with your child
Pedaling as a family from 9 months
Before getting on your bike with your child, you will have to wait regarding 9 monthsthe time that his muscles are developed enough to allow him to sit up and hold his head alone.
Once this milestone is crossed, there is no no contraindication to family cycling.
At the front or the back, take your child on board and go pedaling with your nose to the wind on the paths.
Several types of baby seats
Depending on the age and weight of your child, you will have the choice between a front baby carrier or a rear baby carrier.
Front baby seat.
Recommended up to 15 kg, it is perfect for keeping an eye on your child.
At the same time, he will enjoy an unobstructed view of the road rather than your back.
Rear baby seat.
From 15 kg to 22 kg, we prefer the rear baby carrier, which is more comfortable.
The latter attaches to the frame or rack and allows for longer rides.
Its design guarantees good support for the head, weighed down by the helmet. Enough to take long naps in the middle of nature.
Some models also offer a reclining backrest.
The rear baby carrier can be used until regarding 4 or 5 years old, before the inevitable stage of the roller bike!
How regarding a bicycle cart?
The trolley allows more stability.
Less compact, it is however to be preferred if you fear losing your balance due to an additional load on the back or front of your bike.
This system, equipped with a rigid bar, connects easily to the frame for rock-solid maneuverability, often appreciated as the child grows.
This option also offers better protection once morest UV, rain or wind.
The Thule brand has established itself as the leader in these baby carts over the years!
7/ Skiing: hitting the slopes with your baby
Is your child still too small to put on skis? The ski trolley is the solution.
Thanks to a cross-country ski touring kit, it is now possible to equip your bicycle trolley with pads in order to hurtle down the powder snow in the company of your little one.
You will thus be able to transmit to him the taste of the mountain from an early age, even before obtaining his first star.
Don’t forget to take glasses with you to protect his still fragile eyes from the reflections of the sun on the snow.
Gyms with daycare services: the perfect combo
More and more gyms are offering young parents a childcare service within their structure.
You can then exercise with peace of mind while he has fun in the company of his gym buddies.
A perfect combo so that everyone can have a good time, before finding themselves in great shape and relaxed.
Conclusion
Becoming a parent and staying sporty is possible!
By taking a few precautions, it will be entirely possible for you to take your little one on your sporting adventures.
Running, hiking, cycling, yoga or even dancing are all activities to do as a family to stay in shape and pass on the pleasure of exercise to your offspring.
Attention, the resumption of sport following childbirth must however intervene following having started perinatal rehabilitation.
Similarly, new mothers are encouraged to resume exercise gradually, at the rate of one or two sessions per week, while remaining attentive to their bodies.
Updated by Quentin on: 06/24/2023
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