Can You Exercise While Babywearing? What Parents Need to Know
- Emma – Little One Snug
- Sep 23, 2024
- 4 min read
Updated: Aug 13
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If you're expecting a baby or already navigating life with one, you're in the right place. I'm Emma, a qualified babywearing consultant based in Hastings (UK), helping families across East Sussex choose, fit, and use baby carriers safely and confidently.
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This guide is for you if...
✔ You want to exercise with your carrier
✔ You have joined a workout babywearing class
✔ You would like some reassurance
✔ You want to feel more prepped before starting a new routine
If you've ever wondered whether you can exercise while babywearing, you're certainly not alone. Many new parents are looking for ways to stay active while caring for their baby, and carrying them in a sling or baby carrier can seem like an obvious solution.
The answer, however, depends on the type of activity.
Not all exercise is the same, and what's suitable for you may not be suitable while carrying your baby. Plus exercise can be great for your mental health too.
Gentle movement can work well
One of the wonderful things about babywearing is that it naturally encourages movement.
Many families enjoy:
Walking.
Gentle woodland strolls.
Trips around the shops.
Exploring parks.
Everyday activities that keep you moving.
For many parents, these everyday walks provide enough gentle exercise while allowing their baby to enjoy the comfort of being close.
What about babywearing exercise classes?
You may have seen classes advertised that involve exercising while wearing your baby.
Before joining any class, it's worth asking a few questions:
Is the class specifically designed for parents carrying babies?
Is the instructor qualified in both babywearing and pelvic floor fitness, as well as being able to spot a carry that could be more optimal, do they know how to fix it or if not will they be confident enough to signpost and adapt movements to in arms?
Are the movements low-impact?
Can you easily maintain a safe position for your baby throughout? I'd actually suggest baby is on the front or your back depending on age / carrier as these positions are far more comfier for you too. Read about facing your baby out here.
Is your baby comfortable and well supported?
Can you exercise while someone else holds your baby? We have some great local classes that do this such as Wise Mamas!
Remember that your baby's safety always comes before the workout.
Local and want to start a class, and have training in pelvic floor and not babywearing? Reach out to me via my contact form on my homepage - we could maybe look into collaboration if we can ensure class customers are carrying optimally while exercising.
Activities that are best avoided
Higher-impact activities can expose your baby to unnecessary movement and are generally not recommended while babywearing.
These may include:
Running or jogging.
Jumping exercises.
High-impact aerobics.
Contact sports.
Activities with a significant risk of falling.
Anything that you wouldn't do with baby in arms (like riding a bike / skiing, swimming).
Your baby carrier is designed for carrying, not as sports equipment. There is a slight overlap with the Carifit advertised as a sportier brand - but I'd still recommend sticking to the exercises on the app that come with it, and getting a fitcheck first!
Listen to your own body too
Having a baby changes your body. Whether you've had a straightforward birth or a Caesarean section (read more about carrying after a c-section here), returning to exercise should happen gradually and in line with advice from professionals (such as a pelvic floor therapist etc). A well-fitted carrier should distribute your baby's weight comfortably, but carrying still places additional demands on your body. If something feels uncomfortable, it's worth checking the fit of your carrier before assuming you need a different one.
Final thoughts
Babywearing and staying active can complement each other beautifully.
Gentle movement, fresh air and everyday adventures are often all you need.
If you're unsure whether your carrier fits comfortably for longer walks or you'd like help getting the most from it, a personalised fit check or consultation with someone professionally trained can make carrying feel much easier as your baby grows.
During the newborn months, many parents put pressure on themselves to "get back" to exercise. Simply getting outside and moving in a way that feels good can be enough. Babywearing isn't about doing more, it's about making everyday life a little easier while keeping your little one close.
Happy Carrying,
Emma
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Every baby, every parent, and carrier is different!
Articles like this can answer general questions, but they can't check your fit / comfort, adjust your sling or tell you whether your baby is positioned comfortably and safely.
That's exactly what I do during support sessions.
I'm Emma, the babywearing consultant behind Little One Snug. I offer relaxed, personalised sling consultations, carrier hire and troubleshooting sessions for families across Hastings and East Sussex, helping you carry your baby safely and confidently from newborn through to preschool. Whether you're choosing your first sling, struggling with your current carrier or simply want reassurance that everything feels right, I'm here to help.
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About the Author:
Emma is the founder of Little One Snug, a babywearing consultancy and sling library based in Hastings, East Sussex. Supporting 240 local families (and counting) since 2024 with all their babywearing needs.
