Staying active when you have children can have enormous physical and mental benefits, not just for you but your little ones too. In this blog, one of our Project Officers, Ksenia shares her tips for walking with a baby, the benefits of routine and getting out into fresh air, and how walking has created a special bond between her and her newborn.
Walking with a baby is a gentle way to rebuild strength and confidence. Credit: Ksenia Shigaeva
Ksenia cycled through her second pregnancy right up until 41 weeks.
Now with a newborn in tow, she’s shifted gears to walk everywhere.
Small steps, big difference
Active travel has long been part of my routine and identity.
Whether I’m carrying my baby in a sling or pushing the pram, walking has become my go-to not just to get from A to B, but to recharge, recover, and reconnect.
My day usually starts with the school run. My eldest hops on his scooter or bike, and I walk alongside, soaking up the fresh air and the rhythm of our journey.
These walks are short and simple, but they’ve become such meaningful parts of our day a chance to talk, breathe, and move together.
In between, I might walk to the shop, around the park, or along the seafront promenade.
Even 15 minutes outside can help me to reset.
Walking with a baby is a gentle way to rebuild strength and confidence.
It boosts circulation, supports healing, and helps ease common postpartum symptoms like stiffness, bloating, or low energy. And if your baby enjoys the motion like mine does - it often means a peaceful nap and a calmer afternoon.
Reconnecting through walking
There’s something grounding about walking with my new baby, it creates a special space to bond just for us.
Some days, we head out without a set destination.
My favourite route is the National Cycle Network (Route 1) path between Redcar and Marske with its sea views, open sky and space to breathe. Being in the moment and enjoying the feeling of the wind in my face.
Locke Park and the Saltburn promenade are also great for prams and peaceful strolls.
It’s not just physical health that benefits. Light movement like walking helps regulate sleep patterns, eases stress, and lifts your mood, things every new parent could use more of.
Some days, a walk feels like the only time I’m doing something just for me.
If you’re craving social connection, you’re not alone. Look for pram walk groups in your area.
I know there’s one at Locke Park. And if there isn’t one yet, maybe you could start it - you might be giving someone else the encouragement they need to get out too.
Whether I’m carrying my baby in a sling or pushing the pram, walking has become my go-to not just to get from A to B, but to recharge, recover, and reconnect. Credit: Ksenia Shigaeva
A new, slower rhythm
Switching from cycling to walking wasn’t a planned decision it just made sense with a newborn.
I miss daily cycling, but over time, I’ve come to really value this slower, more flexible way of staying active.
It’s reminded me that active travel isn’t always about speed or distance. Sometimes the simplest steps are the most powerful.
Tips for walking with a baby
- Good shoes go a long way – you don’t need anything special, but comfort is essential.
- Wearable baby carriers are great – especially if your baby enjoys being close to you.
- Pram-friendly routes – keep your pram in mind when planning your route.
- Layers for both of you – babies can overheat quickly in carriers, so breathable layers are key.
- Snacks and water are always worth bringing along, even on short walks.
My favourite route is the National Cycle Network path between Redcar and Marske (Route 1) with its sea views, open sky and space to breathe. Credit: Ksenia Shigaeva
What are the benefits of walking after giving birth?
- It helps recovery - walking boosts circulation and gently rebuilds strength and stamina without overdoing it.
- It lifts your mood - exercise releases endorphins, reduces stress, and eases postpartum blues.
- It adds structure - short walks create a sense of routine in days that can feel unpredictable with a newborn.
- It boosts energy and can aid sleep - fresh air and gentle movement can improve sleep and increase energy, even after a restless night.
- It encourages connection - walks can be a chance to meet other parents or just feel more connected to your community.
