The New-Mom Hiking Program

Hiking is a great way for new moms to get back in shape and bond with baby.

4–6 weeks postpartum During these 2 weeks, build up to a 1-hour hike. To build strength and stamina, alternate hilly terrain with flat: On Monday, Wednesday and Friday, hike on trails with small hills. On Tuesday and Thursday, keep to flat ground.
6–8 weeks postpartum For the next 2 weeks, extend your hiking time by 15–20 minutes per hike and drop a day so you’re hiking 4 days a week.
8–12 weeks postpartum For these weeks, extend your hiking time by another 30–45 minutes and drop a day so you’re hiking 3 days per week, still varying days on flat ground with days hiking on hills.
   

On the 2 days that you’re not hiking, do a different activity, such as aerobics or swimming. Add more strength training with weights if you can. Note: When your baby’s weight hits 16 pounds, it may be time to transfer him from a front carrier to a backpack. When you do this, try neck and shoulder rolls as part of your warm-up.