Pram Walks

Find a pram walk

Pram walking is a fantastic way of keeping bub entertained and parents fit, healthy and happy.

Fitness benefits

  • Increased cardiovascular fitness
  • Improved muscle tone
  • Helps you lose weight. Walking pushing a stroller or pram burns more kilojoules than regular walking as you're pushing a weight. Depending on your weight, and the speed at which you're walking, you can burn around 630 to 830 kilojoules per hour pram walking.

Personal benefits


  • Increased sense of self-esteem
  • Helps you sleep
  • Decreases risk of depression and anxiety. Australian research has pointed to the benefits of pram walking in helping to reduce the risks of postnatal depression. Whether it's the improved fitness benefits, the opportunity to bond with baby or getting out in the fresh air that's the key, there's no doubt that pram walking can help.
  • Reduces your risk of developing osteoporosis, high blood pressure and cholesterol problems.

Perfect posture

It's important to make sure that your pram's handle is at a good height so you're not slouching or leaning over the pram. As your body recovers from birth, your relaxin levels will start to decrease so it's important to exercise to help your back muscles in particular get back into shape.

It can help to check your posture in a mirror. Pull up through your midsection, straightening your upper torso, hold your chin up, and pull your head upwards, lengthening your neck. Straighten your hipbones, and pull your lower stomach in, tilting your pelvis so it feels like it's going slowly upwards. Hold this position and see how it looks in the mirror. This is the ideal posture you're aiming for - and will help you improve your core-strength too.

Engage your core

Imagine your core muscles as a corset that works to hold your entire midsection in. To engage your core, try this:

  • Stand up.
  • Picture that someone has removed your entire midsection, from your ribs down to your hipbones, and replaced it with an apple.
  • Now imagine that the core of the apple has been removed with an apple corer.
  • Pull your midsection in, trying to close in the section with the core has been removed. Feel your body moving in from the front, sides and back.
  • There, you've engaged your core.

TIP: Before heading out on your walk, engage your core, then tie a piece of string around your waist. Every time you stop engaging your core the string will become tight, reminding you to pull it in again.

There are plenty of pram walks for you and baby to discover both on your doorstep and walks more suitable for a weekend away.

Can't find a pram walking group near you? Why not use the Kidspot Forum to start your own? Check out our tips on getting started.


Pram Walking Groups

Find a pram walk near you

Read more about pram walking



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