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Embrace the outdoors: Exercising safely with your baby (5-12 months old)
As a new parent, finding time for yourself can be challenging, but integrating outdoor exercises with your baby not only benefits your well-being but also creates precious bonding moments.
As a new parent, finding time for yourself can be challenging, but integrating outdoor exercises with your baby not only benefits your well-being but also creates precious bonding moments. In this blog post, we'll explore various outdoor exercises, including running, cycling, walking, and strength training. We'll look at both the mental and physical benefits, to ensure a safe and enjoyable experience for both you and your baby.
Types of Safe Exercise for Post Natal Women
1. Outdoor walks
Gentle walks with your baby provide an excellent opportunity to soak in fresh air, promote better sleep patterns (for you both), and offer a change of scenery that can lift your spirits. These strolls can be as short or as long as you like, making them a flexible and enjoyable exercise option. If your baby struggles with daytime napping or has an unpredictable sleep pattern, this is the perfect opportunity to make regular time for exercise whilst your baby is comfortable and can sleep in the pram.
2. Running safely
Running with a jogging stroller is an effective way to get your heart rate up while keeping your baby close. However, it's essential to wait until your baby has adequate head control, typically around 6 - 8 months. From the mother’s perspective, the general advice from UK physios is to hold off on running until at least 6 months post-partum, giving you time to heal and prepare your joints and pelvic floor, but of course we are all different with our recoveries. Always make sure your baby is well strapped in before setting off on your run.
3. Cycling adventures
Investing in a suitable baby bike seat or trailer opens up a world of cycling possibilities. Again, ensure your baby has sufficient head control before attempting this activity. Short rides around the neighborhood or to your local park can provide a perfect blend of exercise and outdoor exploration.
4. Strength training outdoors
Utilise a park bench for step-ups, squats, or tricep dips, ensuring your baby is safely secured in the buggy where they can happily snooze away or watch you. You can walk from bench to bench or even jog if that feels right, and it’s a great way of getting fresh air at the same time.
Exercising outdoors with your baby is a wonderful way to stay active, bond, and enjoy the benefits of fresh air. As your little one grows and achieves milestones like head control, you can gradually introduce more dynamic activities. Remember, it's not just about the physical benefits; these outdoor adventures create lasting memories and foster a healthy, active lifestyle for your family.
So, lace up those trainers, make sure your baby is comfortable in a buggy, and embrace the joys of outdoor exercise. And for comprehensive postnatal recovery and rehabilitation, explore programs like the Bumps and Burpees 12-week course, ensuring a safe return to exercise for mums. Happy exercising!
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