Welcoming a baby into your life is a transformative experience. As a new mom, it’s common to focus all of your energy on your little one, and while that’s completely natural, there’s also a part of you that craves time for yourself—whether it’s for fitness, adventure, or just a moment of peace. After all, you’re still you, and you deserve to feel strong, confident, and happy as you navigate the new rhythms of motherhood.
As a toddler mom myself, I know firsthand how tough it can be to find time for yourself when your little one demands so much attention. But here’s the good news: it’s absolutely possible to reclaim your fitness and sense of adventure after baby. And when you do, it’s not just about getting your body back; it’s about finding joy, reconnecting with the things you love, and sharing those moments with your child.
Whether you want to get back to the gym, start hiking again, or explore new adventures, it all starts with taking small, mindful steps toward a healthy, active lifestyle that works for you and your family.
Start Slow and Steady on Your Postpartum Fitness Journey
After giving birth, your body has gone through a lot, and it’s important to treat it with kindness and patience. There’s no rush to return to your pre-baby fitness level or the intense workouts you might have been doing before pregnancy. Instead, focus on easing your way back into activity with gentle postpartum fitness exercises like walking, stretching, and yoga. These movements help rebuild strength and stamina, support your recovery, and offer a mental break from the whirlwind of motherhood.
When I first started working out after having my daughter, I started with short, low-impact exercises. I didn’t push myself too hard, and I didn’t expect to be at my best right away. Instead, I celebrated the small victories, like a 15-minute stretch or a short walk around the neighborhood. It’s also a good idea to check in with your doctor or a postpartum fitness expert before jumping into a program, ensuring that your body is ready for more intense activity.
Make Fitness a Family Affair
As moms, it’s easy to feel like we don’t have time for ourselves, but when you make fitness a family affair, you create opportunities to bond with your little one while staying active. Taking your baby on a stroller walk through the park, joining a mommy-and-me yoga class, or even using your baby as resistance in a strength workout are great ways to keep moving while spending quality time together.
In fact, I’ve found that integrating my toddler into my fitness routine is both practical and fun. Sometimes she sits in her stroller while I push her on walks, and other times, I wear her in a baby carrier while hiking or doing light exercises at home. These moments help me connect with nature and stay active, all while making memories with her.
For those of us who love outdoor adventures, there are so many baby-friendly options. If you’re into hiking, baby carriers designed for outdoor adventures are a game-changer. They allow you to hit the trails and explore nature with your little one in tow. I remember the first time I took my daughter on a short hike using a baby carrier—it felt so empowering to get outside and do something active together. It was a win for both of us!
Rucking: A New Way to Add Adventure and Fitness to Your Routine
If you’re looking for a new way to stay fit and connect with the outdoors, rucking is a fantastic option. It’s simple—just grab a backpack, load it up with some weight (like a few water bottles or a sandbag), and head out for a walk. Not only does it add an extra challenge to your outdoor adventures, but it also helps build strength and endurance.
Rucking can be a great way to ease back into fitness, especially if you want a low-impact, full-body workout that you can do while exploring nature. And the best part? You can bring your baby along in a carrier, making it a family-friendly activity that gets everyone moving. Whether you’re trekking along a local trail or just walking around your neighborhood, rucking is an easy way to get your body moving and your heart pumping.
Stay Consistent with Quick and Easy Workouts at Home
As new moms, we’re often juggling a million things at once, and fitness can sometimes take a back seat. But one of the best things you can do for your health is to make workouts a regular part of your routine. Start by choosing workouts to do at home, as these are usually shorter and more convenient. You can fit in a quick 10- or 15-minute postpartum workout during your baby’s nap or after bedtime.
I personally love doing short, efficient workouts at home, especially with a program like BODi’s Bike Burnathon on my MYX Fitness bike. These workouts are designed to help you stay fit even when you’re short on time. Whether you’re doing a cardio session on the bike or a strength workout, they provide a great way to keep your fitness up without leaving home.
If your adventures are a priority, keep in mind that you don’t need to travel far to enjoy the outdoors. Many local parks and nature trails offer stroller-friendly paths, so a quick outing can still feel like a refreshing adventure. There’s something special about getting outside for even a short walk—nature has a way of grounding us and providing a mental reset.
Build a Support System for Your Fitness Journey
Having a support system is crucial when it comes to maintaining your fitness journey as a mom. Whether it’s connecting with other moms who share similar fitness goals, finding a local group for postpartum workouts, or simply having a partner who’s on board with taking care of the baby while you get some exercise time, support makes all the difference.
I’ve found that joining an online fitness community can be incredibly motivating. Sharing progress, setting goals, and cheering each other on helps me stay committed, even on the days when I’m tired or don’t feel like working out. If you have a partner or family nearby, make time to support each other’s fitness goals too—whether it’s taking turns on outdoor excursions or finding time for each other to work out solo.
Fuel Your Body for Energy and Recovery for Fitness and Adventure After Baby
As a new mom, it’s easy to feel like you’re running on fumes, but fueling your body with the right nutrition is essential for both fitness and overall health. Focus on nutrient-dense foods that provide you with energy and help your body recover from workouts. Lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables are your best friends when it comes to postpartum nutrition.
Don’t forget to stay hydrated, especially if you’re breastfeeding. Keeping a water bottle nearby while working out or adventuring will help keep your energy levels up.
Explore Baby-Friendly Adventures
As much as fitness is important, so is adventure! Even if your baby is still tiny, you don’t have to put your adventurous spirit on hold. Many outdoor activities are baby-friendly, and with the right gear, like a baby carrier, you can enjoy nature together. Some of my favorite adventures with my daughter have been simple hikes, park visits, and nature walks. The fresh air, the sights, and the sounds—there’s so much to discover with your little one.
Check out local trails and parks that are stroller- or baby-carrier-friendly, and plan short outings to ease back into your love of the outdoors. You’ll be surprised how invigorating a simple walk can feel.
Celebrate the Small Wins in Your Fitness and Adventure After Baby Progress
Fitness and adventure after baby is a journey, not a destination. There will be days when you feel like you’re making great progress, and others when you feel like you’re taking a step back. But every single step counts—whether it’s finishing a 10-minute workout, completing your first post-baby hike, or simply getting outside for a walk.
Celebrate every milestone, no matter how small. It’s not just about getting your body back—it’s about finding balance, reconnecting with your sense of adventure, and setting a positive example for your child. Every moment you take for yourself is one that will make you feel stronger and more energized, which is so important as a mom.
Your adventure as a mom has just begun, and it’s a beautiful one. You’ve got this, mama!