by Megan Caldwell
National publications and polls repeatedly name Portland as one of the most active cities in the country, and one of the best places to raise children. We spend a lot of time outdoors, rain or shine; hiking, walking and riding. Families looking to stay healthy and fit can choose from endless options in our fair city. And what better time to start than in the New Year? If you’re returning to exercise after a break or if you’re full speed ahead, but need a new challenge, we break it down for you. What will you try next?
FOR STARTERS, A COUPLE THINGS TO REMEMBER BEFORE RETURNING TO EXERCISE AFTER CHILDBIRTH:
• Be sure to have clearance from your doctor after giving birth.
• Listen to your body. Remember your body is in recovery from pregnancy & childbirth.
• Be sure you’re comfortable. Think about dressing in layers, wearing supportive shoes and sports bra.
• Ensure your child is safe. Use carriers and strollers for their intended purposes, or know the guidelines of childcare options at a gym. Workouts will be happier for all when the kids are cared for.
• Nutrition and exercise are closely linked. Stay hydrated (minimum 64oz. per day) and include a lean protein into your diet within 30 minutes of your workout.
In such an active community, for many the hardest part is just getting out the door! Here are a few of our mom-supported fitness favorites:
WORKING OUT WITH KIDDO
Inviting smiles from passers-by as a chorus of children’s songs and tiny giggles echo across the park or pausing to change or diaper or provide a snack, yup, we’re talking about exercising WITH your child in tow!
• HIKING
Hike It Baby has become one of the most popular ways for new parents to get active with their babies! Started in Portland, dozens of hikes are offered per week for new moms with babies in carriers, stroller- friendly hikes, toddler hikes, and hikes suited for older children too.
• STROLLER-BASED FITNESS CLASSES
Most local stroller-based programs are an hour long, and provide an all- levels workout for moms. Programs
such as FIT4MOM’s Stroller Strides and Stroller Barre classes, are not only an hour workout, but include fun and entertainment for the kids, including songs, bubbles, “baby tickles,” and movement! Don’t get confused by some of these class’s names, expect a full body workout! Expecting your second or third child? These are great options to join during pregnancy too, as instructors hold pre- and post- natal fitness certifications.
• MOMMY & ME YOGA
Many women enjoy yoga during pregnancy, so why not continue after baby! Some current options in Portland include Yoga Refuge PDX, Yoga Shala, Bhaktishop Yoga and Sunset Yoga. Classes are also offered through Alma Midwifery and Providence St. Vincent’s Hospital.
• MAMA-FRIENDLY RUNNING GROUPS
A run or a brisk power walk is one of the easiest ways to get out with your child, and you don’t have to do it solo! Local running groups include Running Mamas and Run Mama Run, and if you want something a bit more structured to train for your first race, or hit a time goal, check out PDX Fitness Run Training.
• OTHER CLASS OPTIONS
Mamalates and MYMA Mama classes encourage infants to join, and some CrossFit studios, such as Beaverton Fit Club, allow you to bring your child in the stroller to class.
CHILDCARE – HALF THE BATTLE
Prefer to exercise without your child? Many gyms include childcare with membership, or offer childcare for a minimal cost.
• GYMS: Options throughout Portland include 24 Hour Fitness, LA Fitness and the Northeast Community Center. Parents looking for a fuller, family experience may enjoy clubs such as Villasport or Club Sport.
• STUDIOS: Favorites include Barre3 and StarCycle. For just $5 a class, your child is well-cared for during your workout! Also worth a try: kettle bell class at The Warrior Room, CrossFit Portland, Yoga Shala, water aerobics at Shute Aquatic Center or several class options at Diva Den Studio.
Got older kids? Get active alongside your school-aged kids with a bike ride at your local park or at a Sunday Parkways. Seek out a local family Zumba or yoga class, or maybe hit up The Circuit bouldering gym together.
Strike up a conversation with a new mom at a park or in an online group inquiring about a “workout buddy.” Whether your routine becomes a weekly walk through your neighborhood, or getting together to do an at-home fitness DVD while your kids play, just know you don’t have to go alone in finding fitness after baby!
Megan Caldwell is the owner and lead instructor of FIT4MOM Cedar Mill, offering all-levels fitness programs and events to moms in NW & NE Portland. When she’s not playing mom to her two young sons (and soon to be baby girl!), she may be found getting her own workout in by going on a run with girlfriends, taking an early morning Barre3 or StayCycle class, or doing some at-home yoga. To get active alongside other moms, with or without your baby, visit fit4mom.com to find classes nearest you!
