Here’s some Winter Exercising Tips for New Moms to make sure both the blessed event and the season don’t deter a workout routine.
PARKER, CO – Many brand-new moms think that an exercise regime is too much to handle with a new-born, especially over the winter months when the weather plays havoc with a routine. Of course, many new moms also think that an exercise regime is absolutely essential in returning one’s body to pre-pregnancy shape, but find winter a difficult exercise season.
Winter is actually one of the best exercise seasons around since the bulk of the crowds are taking it easy indoors. And, of course, cooler weather makes it all the more easy to work up a good sweat without feeling overheated or getting too tired or spent. Winter, if nothing else, is invigorating.
So, okay, you’ve got a new baby, and it’s winter and cold and the snow is flying, but really, it’s a great time to get back on the exercise routine.
Certainly, one of the best ways to stay exercising over the winter months, even with a new baby, is to join or maintain a membership in a health or sports club. You know the routine – ellipticals, rowers, stationary bikes, treadmills, weights, Pilates and spinning classes; it’s all there, it’s all great. About the only new wrinkle in the routine is the need for childcare, and many of these clubs have childcare centers in-house for free or a nominal fee. Some new moms – particularly first-time moms – feel reticent to leave a newborn with childcare like this, but ask the older mom or the third-time mom and you’ll liable to get the “what’s the issue? Do it!” shrug.
Since it is winter and you’re a new mom, even if you’re at the gym exercising don’t forget to do proper warm-ups, cool-downs, keep hydrated (winter often requires more hydration), and make sure to use plenty of lip balm.
Now outside exercising is where it gets a little tricky. Ladies Only Sports, with our objectives written clearly in our name, is dedicated to keeping the juices flowing.
Here’s some Winter Exercising Tips for New Moms:
When dressed properly – layers, warm clothes, wicking clothes – even if outside temperatures are 20 degrees F everything should be fine. Just watch out for colder temps than that, and make sure to factor in the wind chill. If the actual temp or the wind-chill temp in down below 10, exercise indoors. If you’re taking the baby along, that’s fine, but dress the child warm and in layers too, and remember that while you are working out the baby is simply along for the stroll and might get colder.
If your outdoor exercise regime involves a tough workout – a hard run, vigorous skiing, etc., experts advise to dress for weather 20 degrees warmer than actual temperature – e.g., if its 30 degrees F, dress for 50 degrees F. Wear breathable, moisture-wicking layers to keep your body dry as possible. Also, wear materials on the outer layer resistant to wind and water, and keep you head and hands covered and warm.
Hydrate. Drink plenty of water – you’ll need even more in the winter to stay hydrated properly.
Sunscreen up. It’s always a good thing on any day to wear a face cream with 15 SPF, but if it’s snowy and sunny you might want to up that because you’ll be getting UV rays directly and reflected. Children under six month are not supposed to use sunscreen, so keep them covered if they are along; older kids can use the sunscreen and might need more SPF than mom. In addition, both mom and child should wear sunglasses to protect eyes from all that winter glare, and lip balm is recommended.
Safety. If it’s dark outside, remember to wear reflective gear, like reflective tape or a safety vest – or have a headlamp or a flashlight. Baby’s stroller should have lights and/or reflectivity too.
Safety again. Obviously, one of the great hazards of winter is snow and ice, and they can be very slippery – even in spots that don’t look slippery. You do, of course, want to avoid slipping, so avoid the icy spots, but you might also invest in ice stabilizers or treks for you running shoes for added protection. These usually strap on, so in a few days when the ice melts off the roadway, you’re good to go.
Warm up thoroughly. Cold temps can cause muscles to tighten up, so warming up properly is even more important in winter. The National Strength and Conditioning Association recommends stretching after warming up, not before.
Protect Your Skin. Skin in winter – for mom and baby – tends to be drier and more prone to cracking, and exercise can exacerbate this. So in addition to extra sunscreen, avoid overly hot showers, and use plenty of moisturizing.
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