Support, childcare and other parents

How can a partner or family help you stay active after having a baby?

The most useful help is practical: when one of you minds the baby, the other is free to be active^1,2. Taking over baby care for a set time may be worth more than encouragement alone², so it helps to say what kind of help you want.

Parents who stay active tend to agree set times with their partner, for example one exercising in the morning and the other after the children's bedtime. They also look at the week ahead and take over for each other³. Support from a partner is described as a key helper of activity for parents³.

Help from wider family and friends counts too. Lack of physical and emotional support from family or healthcare professionals is consistently cited as a key barrier to exercise after birth⁷. Accepting offers of help with the baby from friends, family or your partner is a good habit to build⁸.

How do you find other parents to exercise with?

Good starting points are local pram-friendly walking groups and parent-and-baby sessions. Your midwife or health visitor can tell you what is available in your area, including postnatal exercise classes where you can bring the baby⁸.

Council and family-information listings often show local groups. Free, friendly buggy walks for new parents help prevent social isolation, give you a structured way to get out in the fresh air and exercise, and let you gain confidence by meeting other new parents⁴. Some walking groups are gentle and suit prams, toddlers and slings⁹. Some announce each week's walk through a messaging group and ask you to book a place¹⁰. Check the group's own page for the current day, place and booking details.

Social support is described as a key helper of staying active after birth¹¹. If you join a class that isn't a postnatal class, tell the instructor you have recently had a baby.

Online groups are only one route. Social media features tend to give mixed results for becoming more active, and some people are reluctant to contact others they don't know¹². If you're not comfortable with online groups, ask your midwife or health visitor about in-person options.

Before you go, check who runs a group and that it is appropriate and safe. Don't treat a listing as verified just because it is online, and be careful about sharing personal or payment details. Listings can also be out of date.

Which childcare options make exercise possible?

The options that need little or no formal childcare are the best supported: taking turns with a partner, being active with your children, and fitting short bouts around their routines. Partner turn-taking works because when one person is active, the other looks after the children^1,2.

If your children are old enough, get them involved: play tag, go for family bike rides or have a dance party in the living room⁵. Energetic games with older children, using the stairs and walking short journeys instead of driving all add up⁸. Fitting activity in with children's activities is a major helper for parents, for example walking the sidelines at sports or using a track while the children are in the gym³. If you can't get out, borrow or watch exercise videos at home; a friend or your children can join in⁸.

Short bouts count. Health benefits occur at levels below the recommended amounts, so some activity is better than none⁶. The WHO recommends adults aim for 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity activity a week, plus regular muscle-strengthening⁶. That is a direction, not an entry requirement.

If you can arrange childcare with a partner or someone you trust, put the exercise time in the diary like any other appointment. How well gym crèches, childcare swaps with other parents or help from grandparents work isn't clear yet, so choose what feels right for you.

When you're active with young children around, keep them supervised and away from equipment and hazards.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

After birth, start at a low level (low-impact, low-to-moderate intensity) and build up gradually. Keep an eye on pelvic health symptoms, muscle or joint pain, sleep and mood, and get advice from your doctor, midwife or physio if they persist⁷. Advice for postnatal women is to wait for the 6-week postnatal check with your doctor before high-impact exercise¹³. If you had a complicated birth or a caesarean, check with your doctor or midwife about when to do more.

For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a disability or a long-term health condition, a health professional or a specialist in activity and disability can help set the right type and amount of activity for you⁶.

In pregnancy and after birth, bleeding, fluid leaking, regular painful contractions, the baby moving less, calf pain or swelling, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Feeling tired and stretched is normal with a baby. If low mood or anxiety keeps going, talk to your midwife, doctor or a mental health service. If you have thoughts of self-harm or aren't safe, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.