Stroller workout: Simple ways for mums to get active while strolling with baby

As a busy mum, carving out time for fitness often feels like an impossible task. Between feeds, nappies, and naps, there’s hardly a moment to yourself. But what if you could turn your daily walk with the buggy into a workout? Forget expensive gym memberships – your baby’s buggy can double as the ultimate piece of exercise equipment!

Not only will this save you time and money, but it’s also a chance to get outdoors, bond with your baby, and improve your mood. The fresh air does wonders for both of you.

According to the UK Department of Health & Social Care's guidelines on physical activity for women after childbirth (birth to 12 months), it is recommended to aim for at least 150 minutes of moderate-intensity physical activity per week, along with two strength-based sessions.

Walking is an excellent way to contribute to these 150 minutes, especially in the early postpartum months when low-impact exercises are advisable. As you progress, you might consider incorporating jogging. However, it's crucial to ensure that you've completed core and pelvic floor rehabilitation before transitioning to higher-impact activities like jogging.

Lesley Bland, registered midwife and consultant midwife for My Expert Midwife, says, "During pregnancy and for several months after childbirth, the hormone relaxin makes your ligaments and joints more supple and prone to injury. Therefore, it's essential to exercise caution and listen to your body when returning to physical activity."

The NHS advises that if you've had an uncomplicated vaginal birth, you can start gentle, low-impact exercises—such as short walks, light stretches, and pelvic floor exercises—whenever you feel ready.

However, if you experienced complications or had a C-section, it’s best to wait until after your 6-week postnatal check-up before resuming exercise.

The UK guidelines also emphasise the importance of starting pelvic floor exercises as soon as possible and continuing them daily. Additionally, building up to muscle-strengthening activitiessuch as squats, pilates twice a week is recommended.

What is a buggy workout?

A buggy workout is all about pushing the pram while your baby snoozes or your toddler is cosy in the stroller, giving you a chance to squeeze in some exercise. It’s the perfect way for parents to stay active while keeping their little one close. We all know how tricky it can be to find "me time" when you're busy with childcare, but this way, you get to do both! You can get your heart pumping with some cardio—whether it’s walking or jogging with the pram—plus sneak in exercises like squats and lunges, using the buggy for support. It’s a chance to get outside, enjoy some fresh air, and move your body.

Meggan Grubb, wellness expert and founder of mental health and fitness app Beyond says, “As a mum myself I know how hard it is finding time to exercise but what many women underestimate is how incredibly beneficial pushing a pram outside, in the fresh air, is for your physical and mental health.

She adds, “If/when you feel ready, a gentle walk could always turn into speed walking or even a buggy run/light jog. The beauty of pram walking is you can easily increase distance and speed whenever you’re up for it. It helps build stamina, boosts those feel-good endorphins, and lifts your mood. Plus, the pram handlebars can support your posture (just make sure it’s set up right for your height). Pram workouts really do offer endless benefits!”

Walking with a buggy strengthens your glutes, hamstrings, core, and pelvic floor while helping you get moving. Best of all, it’s simple, effective, and can fit seamlessly into your mum life. Ready to get started?

1. Start off slow

“Aim to go out every day at first,” says Lee. “Start with a gentle 10-minute walk around the block, listening to your body and taking it slowly if need be.” Fresh air isn’t just great for your mood—it helps your baby, too. Studies show that babies exposed to natural light in the afternoons (like during a walk) sleep better at night. Bonus!

Megan adds, "Low impact exercise such as walking is great post birth and can help reduce the risk of postnatal depression. Buggy walking is also accessible at any time and almost anywhere so provides little restrictions around nap time and feeding sessions.

Remember your body has experienced huge changes such as a weakened pelvic floor during pregnancy so before even attempting to build up your buggy walk to a run, this must be strengthened."

If you don't know where to begin, here is your guide to The pelvic floor exercises that we all need to be doing.

What you’ll need

Comfortable walking shoes

Insulated water bottle

Buggy organiser

2. Gradually increase the distance

As you build strength, start extending your walks. Go from 20 minutes to 45 minutes, and eventually aim for an hour-long walk three or four times a week. Consistency is key!

3. Add a challenge with hills

If you’re ready for a little extra burn, find a route with inclines or gentle hills. Pushing the buggy uphill works your arms, legs, glutes, and core even harder, helping you burn more calories.

4. Bring a pram buddy

Countless studies show that we work out better and for longer, and are less likely to give up, when we do it with a friend. So, find another mum who wants to get fit and set up regular pram dates. Not only will you get fitter, but you’ll also enjoy some much-needed adult conversation!

What you’ll need

Breast-feeding friendly active wear

Warm and waterproof insulated jacket

5. Join a buggy workout class

Classes like Buggy Fit are designed specifically for mums with babies in tow. These sessions combine walking with strength moves like squats and push-ups, making them a full-body workout. Plus, you’ll meet other like-minded mums for extra support and motivation.

What you’ll need:

Exercise-ready buggy: If you’re serious about fitness, consider a jogging stroller. If you are looking for recommendations, we have listed the best running buggies of 2025 recommended for active parents – tried and tested.

6. Keep baby entertained

Your little one will enjoy the ride even more with toys or a comfy setup. Attach pram toys to the handlebar or keep them cosy with a soft blanket or footmuff.

7. Stay hydrated and fueled

Don’t forget to take care of yourself too! Keep water and a healthy snack handy to stay energised during your walk.

What you’ll need:

Snack pouch

Portable coffee mug

Don’t let the little rain stop you – A simple pram stroll works!

Rainy days don’t have to mean missing out on your fitness routine. A simple pram stroll is a great way to stay active, even when the weather isn’t perfect. The key is consistency—getting outside and moving, no matter what the forecast says.

Just make sure your little one is toasty and dry, and don’t forget to grab your waterproof gear!

Top stroller workouts to keep you fit and strong

Ready to turn your daily pram stroll into an effective workout? These simple exercises will help you strengthen your body while spending time outdoors with your little one.

Don't forget to warm-up properly

Begin with gentle movements to prepare your body:

Brisk walking

Start with a 5-10 minute brisk walk to elevate your heart rate.

Arm circles

Extend your arms and make small circles, gradually increasing their size. This warms up your shoulders and arms.

Leg swings

Hold onto the stroller for support and swing each leg forward and backward to loosen your hips.

Incorporate effective exercises

Squats

Stand behind your stroller, holding the handlebar. With feet shoulder-width apart, lower your body into a squat, keeping your back straight. Push through your heels to return to standing. Aim for 10-15 repetitions.

Lunges

Step forward with one leg, lowering your body until both knees are at 90-degree angles. Push back to the starting position and repeat on the other leg. Perform 10-15 lunges per leg.

Side lunges

Step to the side, bending one knee while keeping the other leg straight. Push back to the starting position and repeat on the other side. Do 10-15 repetitions per side.

Don't forget your posture

Focus on your posture and technique to prevent injuries.

Engage your core

Keep your abdominal muscles engaged during exercises to support your lower back.

Controlled movements

Perform each exercise slowly and deliberately, avoiding jerky motions.

Breathing

Breathe steadily throughout your workout, exhaling during exertion and inhaling during relaxation.

Cool down and stretch

After your workout, spend 5-10 minutes cooling down.

Gentle walking

Slow your pace to bring your heart rate down gradually.

Stretching

Focus on stretching your legs, arms, and back to improve flexibility and reduce muscle tension.

Prioritise safety

Stroller check

Before each session, inspect your stroller to ensure it's in good condition. Verify that the brakes function properly, the wheels are secure, and the overall structure is stable.

Secure your baby

Always use the stroller's safety harness to keep your child safely in place during the workout.

Choose safe locations

Opt for smooth, even paths free from obstacles. Avoid areas with heavy traffic or uneven terrain to minimise risks.

Stay alert

Be mindful of your surroundings, maintaining a safe distance from pedestrians, cyclists, and vehicles.

"Mum life is hard without putting any extra pressure on yourself so please remember “Don’t run before you can walk!”, every woman has a different experience after birth. Some new mums are ready for light exercise sooner than others and that’s okay. Listening to your body is key and if you are unsure, always check with your GP/ local health professional," Meggan concludes.

About the expert

Lesley Bland has also provided her expert advice and medically reviewed this article. Lesley is a Registered Midwife and Consultant Midwife for My Expert Midwife. She began her Midwifery career working in large teaching hospitals rotating through all clinical areas with particular emphasis on antenatal and intrapartum care. Lesley qualified as a mentor of students and developed a passion for education specialising as a Clinical Educator teaching the maternity multidisciplinary team.

Lee Mullins is a seasoned founder and wellness expert with extensive experience in the health, fitness, and wellness industry. With a strong background in coaching, fitness training, strength & conditioning, and lifestyle coaching, Lee is passionate about helping individuals achieve their fitness goals.

Meggan Grubb is a wellness expert and founder of mental health and fitness app Beyond. She is a successful entrepreneur and fitness expert with a global digital presence, amassing over 3 million followers across YouTube, Instagram, and TikTok.

She is also the proud founder of Beyond which offers an inclusive, uplifting space designed to improve both physical and mental wellbeing. Through her platforms, Meggan inspires her audience to live a balanced, active lifestyle, delivering authentic and educational content.

About the author

Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK. You can follow her on Instagram.