Some days with a new baby, you’re on your feet constantly. Other days, you’re pinned to the sofa for hours with a sleeping or feeding baby on you. If you’re back at work, long days at a desk may be added to the mix. Moving more doesn’t have to mean finding time for exercise. It can be built into the day you already have.

Lots of sitting, in short bursts

Life with a baby often swings between rushing around and long, still spells feeding or settling. Both can leave your body feeling tired in different ways. Short movement breaks, whenever you can fit them in, help balance out the still spells.

Movement and mood

Research has found that physical activity after having a baby is linked with fewer symptoms of low mood. Gentle movement, like a walk with the pram, can also give you a change of scene and some daylight, which many new parents find helps their day.

Seated breaks count too

When your baby is asleep on you, you can still move. Rolling your shoulders, circling your ankles or gently turning your head all count. They change your position and ease stiffness, without waking anyone up.

Back at your desk

If you’ve returned to work, broken nights can make long desk days feel harder. Short breaks every half an hour or so can help you stay more alert. Pomodoro stretches, in the top right corner of VIDA, can prompt you when it’s time to move.

Going at your own pace

Your body has been through a lot, and how ready you feel can change from day to day. Short, gentle breaks are a good place to start, and you can build up as you feel ready.

Something to try this week

Each time your baby settles on you, roll your shoulders and circle your ankles a few times before you get comfortable.

What to take away

• Fit in short breaks whenever you can.
• Count seated moves while holding your baby.
• Take a walk with the pram for movement and daylight.
• Use Pomodoro stretches at your desk.

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