Working Out With Baby

If your baby is spending too much time in the infant swing, stroller or playpen, he or she may be headed for a future of obesity. Being active at an early age helps children stay fit later in life.

Inactivity can also delay such milestones as crawling and walking, making it important to encourage physical activity in your infant from the very beginning of life.

Make sure you spend part of each day interacting with your baby, playing games like pat-a-cake or peek-a-boo. Also find time to place you infant in a safe area where he or she is free to creep, crawl, roll and explore.

One fun way to encourage movement is to enroll in a "baby gym," such as Gymboree®, where children play and discover with parents by their sides. These programs provide songs, bubbles, slides, tunnels and parachute play.

Exercising with baby

You don't have to enroll in a baby gym to enjoy a workout with your baby. Try doing the following exercises together:

Note: Avoid exercises 1 and 2 if your baby does not have head control or if you have lower back problems.

1. Baby lifts
   • Lie on your back, knees bent.
   • Hold baby to your chest.
   • Slowly lift baby, supporting his midsection. Extend your arms and keep your elbows slightly bent.
   • Hold baby up and count to five. Lower baby until he rests on your chest.
   • Repeat.

   Results: Strengthens elbows, shoulders and chest.

2. Leg Lifts
   • Lie flat on your back with your feet on the floor and your knees bent. Rest your baby - belly down and facing you - on your shins, and hold her arms securely.
   • Tighten your abdominal and buttock muscles so the small of your back is flat on the floor.
   • Raise your legs so they are parallel to the floor, supporting your baby's body.
   • Hold and count to three.
   • Lower your legs slowly.
   • Repeat.

   Results: Strengthens and firms front thigh muscles.

Baby-sized workouts

It's never too late to get your baby started in mini-workout sessions. These activities aid in relaxation, digestion and coordination:

1. Baby bicycle
   • Place baby on his back.
   • Gently pull his legs out straight, then slowly push his knees toward his chest. Alternate legs in a bicycle motion.

   Results: Relieves colic and gas.

2. Creepy/Crawly
   • Lay baby on her tummy on a clean surface.
   • Place a favorite toy just out of her reach.
   • Encourage her to reach for the toy.
   • After she reaches the toy, repeat the activity for as long as she's willing to play.

   Results: Helps baby move about and use both sides of body at the same time. In future, will help with reading and writing skills.

3. Kick it
   • Place baby on his back.
   • Place a small stuffed animal on his feet.
   • Encourage him to kick it.
   • If he does not kick it, hold the object close enough to let him feel it with the bottoms of his feet.
   • Make sure he uses both feet.
   • Tell him what he's doing. Say, "You're kicking the toy!"

   Results: Baby learns what legs can do. Also learns about cause and effect.

Sources:

National Association for Sport and Physical Education

The President's Council on Physical Fitness and Sports

Toronto Public Health

This article was reviewed and updated June 2007.