Podcast Episode #224

How do you find time to exercise with a baby? [Listener question]

Motherhood is busy, and finding the time to exercise with a baby and toddler can sometimes be a challenge.

Join me in this episode today where I answer this listener question and I chat through 4 tips to help you find the time (and energy) to exercise as a busy mum.

how to find time to workout with a newborn

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In this article you'll find tips to:

  • Involve your partner in your fitness journey to help manage childcare while you exercise.
  • Pre-plan your workout schedule to ensure consistency and commitment.
  • Adapt your workouts to fit your current lifestyle, making them simple and achievable at home.
  • Incorporate your babies/children into your exercise routines for fun and engaging workouts.
  • Manage your fitness expectations postpartum, focusing on strength and wellness rather than body shape.
  • Utilise home-based fitness programs like FitNest Mama to stay active without the need for gym visits, if this suits your current lifestyle.
  • Find creative ways to incorporate physical activity into your daily routine with your children.
  • Communicate effectively with your partner about your health and fitness needs.
  • Explore various exercises that can be done in short sessions to accommodate a busy parenting schedule.
  • Embrace the benefits of physical fitness for overall well-being during the postnatal period.

Becoming a mother can bring so much joy, however it can also come along with its fair share of new challenges, particularly when it comes to maintaining one’s health and fitness. In this solo episode, I share effective strategies for new mothers on how to find time to exercise with a baby. Drawing on my personal experiences and professional expertise, I offer practical ways to support postnatal recovery while keeping fit.

Tips to Find Time to Workout with Newborn, Babies and Toddlers

Involve Your Partner

One of the first steps to finding time for workouts is to involve your partner. I emphasise the importance of having open conversations with your partner about your health and fitness needs. It might be asking them to look after the baby for half an hour while you engage in some yoga or arranging your schedules so you can have some uninterrupted time for a quick session. This support is crucial not just for finding time to exercise but also for building a supportive partnership during the postnatal phase.


Pre-planning your exercise sessions is crucial when managing to stay active with a newborn. I recommend setting specific times and days for your workouts and marking them in your calendar as non-negotiable appointments. For instance, you might decide that every Monday morning at 9:30, you’ll log into the FitNest Mama app and complete a workout. By scheduling these sessions, you mentally prepare yourself to make exercise a consistent part of your week, which can be incredibly helpful amid the unpredictability of parenting.

Fit in With Your Lifestyle:

It can be helpful to tailor your fitness goals to suit your current lifestyle. What is achievable at this stage of motherhood? What feels easy? The thought of driving to a gym for an hour-long workout might seem daunting and impractical for many new mums. Instead, it might be helpful to look for simple, home-based exercises that you can weave into your daily routine. These activities should be not only physically feasible but also enjoyable, ensuring that you’re more likely to stick with them without feeling overwhelmed.

Involving Children in Workouts

Integrating your babies into your workout can be both enjoyable and fulfilling. Instead of waiting for the perfect moment of solitude, use your time with your baby creatively. I often performed squats while holding my baby or engaged in gentle stretches with my toddler nearby. This approach not only helps you stay active but also entertains your child in a playful and engaging manner. Moreover, it sets a healthy example for them right from the start.

Finding time to exercise with a newborn or toddlers requires flexibility, creativity, and support. My advice through the FitNest Mama program offers an empathetic and practical approach to postnatal fitness. It’s not about reclaiming your pre-baby body; it’s about feeling strong, capable, and energised during one of the most demanding times of your life. With the right strategies, you can make time for your health, ensuring you are at your best for yourself and your family.


Preparing for birth Pelvic health checklist
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FitNest Mama Website

7-day challenge

If you want to help your body recover after birth.

If you want to get stronger in your core and pelvic floor muscles.

If you want to reclaim your abdominal strength, then this 7 day challenge is for you.

Join us for a free 7 day trial: www.fitnestmama.com

Frequently asked Questions (FAQs)

What is the 7-day challenge and how can I join?

The 7-day challenge is a program designed for postnatal women to strengthen their core and pelvic floor muscles. You can join by signing up on our website through the link in the show notes.

Can I participate in the challenge if I gave birth years ago?

Yes, whether you are 6 weeks, 6 months, or even 6 years postpartum, the challenge is designed to benefit all postnatal women aiming to reclaim their abdominal strength.

How do I find time to exercise with a newborn or toddler?

You can find time by involving your partner, pre-planning your exercise sessions, fitting workouts into your lifestyle, and incorporating your baby into your exercise routines.

Why is postnatal fitness important?

Postnatal fitness is crucial for physical recovery, improving mental health, and boosting energy levels. It focuses on strength and wellness rather than purely body shape.

What should I consider before starting postnatal exercises?

Consult with a healthcare provider before starting any exercises post-birth, considering your delivery, physical recovery, and emotional state.

Can exercises help with diastasis recti?

Yes, specific exercises focused on core strengthening included in our program can assist in managing and improving diastasis recti and overall strength.

How can I stay motivated to continue exercising postpartum?

Stay motivated by setting realistic goals, celebrating achievements, and engaging with a community of mothers who support each other's fitness journeys.