Did you know that the word pram is etymologically a shortening of its now less common synonym perambulator. The words pram, stroller, buggy, pushchair and baby carriage are pretty interchangeable. In the UK, Pram is more commonly used for a very young baby and pushchair or buggy might be related more to a toddler who can sit unaided. Stroller and baby carriage tends to be more commonly used in America. Whatever you call them, we consider them an essential piece of exercising equipment postpartum and if you get this right, you’ll be up and about in no time! So we’ve put together our list of Top 5 ‘prams / strollers’ for exercise.
Important:
Before starting to exercise after birth, there is a lot to consider and watch for, have a look at our ‘return to running’ blog here.
To get started, lets look at the benefits of pram workouts:
1. Bonding Time: Exercising with your baby creates shared experiences and keeps them close.
2. Convenience: No need to worry about childcare; bring your little one along!
3. Added Resistance: Pushing a stroller increases the intensity of your workout.
4. Mental Boost: Being outdoors helps reduce stress and improve mood.
5. Adaptability: Whether you’re walking, jogging, or doing strength exercises, a pushchair can be integrated into many activities, especially because they often have space for lots of essential items.
What to look for in your pram / stroller when considering exercise:
1. Wheel Design and Size:
– Look for large air-filled tires (typically 16 inches or more) for better shock absorption and a smooth ride over uneven terrain.
– A fixed front wheel is crucial for stability when running, though some jogging strollers have a lockable swivel wheel for versatility.
2. Suspension System:
– A good suspension system reduces bouncing, ensuring a comfortable ride for your child and easier handling for you.
3. Safety Features:
– Five-point harness to keep your child securely strapped in.
– Handbrake for added control, especially on hilly terrain.
– Wrist strap or tether to prevent the stroller from rolling away.
4. Adjustable Handlebar:
– An adjustable handlebar ensures proper posture and comfort while running, especially if multiple people of different heights will use the stroller.
5. Weight and Foldability:
– A lightweight frame is easier to push while running.
– Look for a stroller that folds compactly for convenient storage and transport.
6. Canopy and Weather Protection:
– A large, adjustable canopy with UV protection shields your child from the sun and other elements. It’s nice to be able to run in all weathers.
7. Storage Space:
– Adequate storage for essentials like water bottles, snacks, or a diaper / nappy bag is practical for longer runs.
8. Age and Weight Compatibility:
– Check the manufacturer’s guidelines for the minimum age and weight. Jogging strollers are generally recommended for babies over 6 months, or once they can hold their head up steadily.
9. Comfort for Your Child:
– Padded seats with a reclining option help keep your little one cosy during your runs.
10. Ease of Maintenance:
– Check that the stroller’s tires are easy to inflate and that any fabric parts are removable and washable.
What does research tell us?
Systematic reviews have indicated that postpartum exercise, particularly moderate-intensity activity, can improve maternal cardiometabolic health, reduce symptoms of depression and anxiety, and improve physical fitness, while also promoting weight loss and improving overall well-being.
One study found that physical activity improves cardiometabolic health without adversely impacting breast milk supply or quality, infant growth or maternal injury. Another study we looked at reported that diet combined with exercise was significantly associated with postpartum weight loss.
Bear in mind that running is a high impact exercise. It puts pressure on your internal organs and should be introduced gradually. Low impact activities like walking, Pilates, and swimming should be introduced first to help build your ‘foundations’ back up first. Research has shown that it takes four to six months for pelvic tissue to recover after pregnancy and childbirth. If you’ve had a caesarean section, your abdominal fascia, which separates your muscles and organs, can take over seven months to regain full strength.
A few bits to note about safety:
– Always ensure your child is strapped in securely and comfortable and use the wrist strap to keep you attached to the pram.
– Opt for a stroller designed for exercise, especially for jogging. Look for features like shock absorbers and sturdy wheels.
– Check the Terrain before you go, stick to smooth paths to avoid risk of too much jolting or tipping the pram over.
– Maintain good form with elbows slightly bent and your core engaged as you push, don’t lean over the pram or rely on the handle to take you weight (this forms bad habits and doesn’t make you engage the muscles you need).
Our Top 5 prams / strollers for exercise:
Thule Urban Glide 3, All Terrain Pushchair
What we love about it:
- The front wheel locks into place for higher speeds, but can be used as a swivel also.
- Large rear, air filled wheels (16 inch), makes the pushchair easy to manoeuvre and better on uneven terrain.
- Adjustable recline to allow the child to lie down or sit up at any angle.
- Integrated twist hand brake for smooth, safe speed control.
- It’s got easy one-hand fold-up technology and folds quite compact (there are definitely bigger ones than this which are harder to store).
- Suitable for children up to 22kg.
What it’s best for:
- Compact, quick folding after activity.
Buy it here
Out ‘n’ about nipper V5 sport stroller
What we love about it:
- Suitable for birth to 4 years (but jogging with babies under 6 months is not recommended).
- Easy to fold and clean (cleanable is a great quality because the running strollers get a lot of dirt flicked up (like bikes).
- The tyres are air filled, they are only 12 inches (not the biggest in our list) but we think the length (137cm) of this stroller makes up for this as it’s more manoeuvrable.
- The wheels are quick release and therefore easy to throw in a bag to keep dirt out of the car.
- It has a swivel locking front wheel.
What its best for:
- Off road running and walking.
Buy it here
Hauck Runner 2
What we love about it:
- This one has a large mesh window, so on warm days you can open the canopy for a better air circulation and when it gets colder you can just zip it up again.
- It has a 78-112 cm adjustable handlebar height (good for different users).
- The swivelling bumper bar makes getting in and out of the pram a lot easier (especially when they are older and don’t need a harness).
- It has a 5-point harness for extra safety.
- The price tag, it’s a lot cheaper than some of the others on the market but we think it.
- The XL carrier can hold up to 3kg.
What it’s best for:
- Budget friendly off road exercise.
Buy it here
Ickle Bubba Venus Max Jogger Stroller
What we love about it:
- This is one we feel is half way between your standard ‘stroller’ and a full running pram, so you can use it easily as either.
- Three air-filled tyres with thick tread ensure smooth navigation across various terrains.
- Large extendable hood offers UPF 50+ sun protection, breathability, and a zip pocket for essentials.
- Suitable from birth to 22kg.
- It has the 5 point harness system for extra safety, along with the self-locking swivel front wheel and wrist strap provide added control and security.
- There is an extra-large shopping basket.
- It has the quick-release rear wheels for easy (and clean) storage.
What it’s best for:
- Being the perfect option when you want both pram and exercise stroller.
Buy it here
Baby Jogger Summit X3 All Terrain Jogging Pushchair
What we love about it:
- 3 air-filled tyres and all-wheel suspension for superior agility, plus reflective accents on canopy and harness for enhanced visibility.
- Remote wheel lock on the handlebar lets you switch between swivel mode and a locked position for the front wheel.
- Hand-operated deceleration drum brakes are ideal on hilly and uneven surfaces, easy-hold tether prevents stroller drifting.
- Seat is suitable for strolling from 6 months, jogging from 9 months (up to 22 kg), or you can add a Deluxe Carrycot 2 to stroll with your newborn.
- Lift the straps on the seat and the pushchair folds itself simply and compactly.
What its best for
- If you’re serious about running then this is THE BEST pram! It’s made for serious runners.
Buy it here
Exercises to try using our Top 5 prams / strollers:
1. Power Walks
Alternate between a brisk pace and a slower recovery pace for 20–30 minutes.
2. Jogging
All of our Top 5 prams / strollers for exercise are suitable for running so start with incorporating short jogging intervals, gradually increasing the duration.
3. Walking Lunges
Go for your walk but set a timer on your watch and every set amount of minutes, add 20 lunges. Push the stroller as you lunge forward. Keep your back straight and knees aligned. Maybe start with every 10 mins and reduce this time as you improve.
4. Pushchair Squats
As with the walking lunges, during your usual walks, set a time to add in some squats. Hold the stroller handle and perform squats, keeping your weight on your heels, push through your feet and use your glutes. Start with 10 squats every 10 minutes (avoid going very low in your squat initially).
Read more guidance on return to exercise here.