We asked one of the city’s most popular pre-natal and post-natal exercise gurus—Josh Margolis of Mind Over Matter (mindovermatternyc.com)—for good outdoor exercise ideas for a mom with a baby and a stroller. Take it away, Josh:—
The warmer season is upon us. The excuse for staying indoors is gone. Below are quick and simple strategies to improve your exercise routine, all the while bonding with your little one.
Save on babysitting costs. No need for daycare or the at-home visit from a babysitter. With the beautiful weather and a stroller, you can have your child in tow. So instead of staring at the same four walls in your gym or apartment, are you read to take in the fresh air, sunshine, and all that nature has to offer?
The stroller is the only piece of exercise equipment you’ll ever need. It can double as resistance and assistance in many cases.
Tip One: For instance, a squat is great, but a squat using your stroller as weight, increases your exercise intensity, therefore consuming more energy and, yes, burning more calories.
Tip Two: Be your own explorer. Here’s an opportunity to navigate your own neighborhood anew—or to check out some new ones. Why not jog around there with the little one by your side? Bear in mind that you should regulate yourself. If you’re not accustomed to walking several blocks, don’t canvas the whole neighborhood. Start in half-mile increments, and increase by that much every week. Remember, when it comes to this endeavor don’t think about distance. Think more frequency. The more often, the better.
Tip Three: Stroller lunges. It’s not as painful as it sounds. You’re pushing the stroller anyway, so link some lunges behind it by taking long strides alternating right and left. The closer that knee comes to the ground without touching, the more you get out of it.
Tip Four: Baby chest presses: Don’t be deterred by the title. For this one you get to lay in the grass and bond with your baby. Lay down a towel, pop on your back and hold the little guy above your chest. Press him up and down until his laughter drowns out your fatigue. Repeat 3 times, 15 repetitions each.
Tip Five: Baby rotations: We’ll need the little one as resistance again, but this time you stand. Hold your infant straight in front of you, arms extended. Rotate to each side, full extension. As with all of our exercises, engage your abdominals by squeezing (NOT sucking in).
Tip Six: Mommy/baby crunches: Time to lay back down again. The benefit of any crunch can be improved by having the little one laying on your belly. The physics are simple—you’re pushing more weight. Plus, junior gets to go for a ride as well.
Final Thoughts: The hardest part is getting started. The first time out is always the most challenging. Like anything else, it will get easier over time. Put your best foot forward, literally.
For more about Mind Over Matter and their variety of trainers and exercise and nutrition services, visit MindOverMatterNYC.com.
