Summer is a tough time for exercise - it's hot, kids are out of school, people are taking vacations...but as summer begins to wind to a close, it's time to address something I’ve already gotten questions about recently—is it ok to combine babywearing and exercise?

As usual the answer isn’t as simple as a blanket “yes” or “no”—there are several factors you should consider when making the choice of whether to wear your child while you exercise. I highly recommend you reach out with any questions you have about your specific situation to make sure you get the information you need to make the right decision for you! But hopefully this article will give you some things to think about.

How old is your baby?

The first thing you need to take into account is the age of your baby. Very young infants may not have the head, neck, or core control to handle the motion involved in exercise. Plus, if you are the baby’s birthing parent, you need to consider your own readiness as well. Are you really ready to dive back in to working out at 3 or 4 weeks postpartum? While you may feel ready to get back to life as usual (and we sure get lots of pressure to do so from the world around us), your body needs time to heal itself—if you jump into exercise too early, you risk hurting yourself or hindering your recovery. There is absolutely nothing morally superior about returning to exercise right away—listen to your body, your healthcare provider, and your baby and take the time to decide what feels like the right timing for YOU.

Are you confident in your babywearing + exercise skills?

Next, it’s important to consider your comfort and confidence level, both with babywearing and whatever type of exercise you’re considering. Just like with breastfeeding, it’s critical that you totally comfortable using your carrier properly AND confident in your chosen exercise before trying to combine the two. Knowing how to adjust your carrier properly for the unique demands of exercise is crucial to your comfort and baby’s safety, and keeping in mind that you’re body has changed and might move and balance differently than it did pre-pregnancy is key.

Choose your exercises wisely.

Be realistic about what kinds of exercise are possible and practical while babywearing. High-intensity activities like running or jumping aren’t appropriate while baby is in the carrier, nor are routines which involve a lot of bending over or intense balance. That doesn’t mean you have to only do milk-toast workouts by any means—it just means you have to think through the way your body needs to move and consider what that would be like with a baby attached to you. Some of this will also depend on what kind of carrier you have a how you wear your baby. If you have a narrow-based carrier where babies legs dangle at your thighs, squats should be avoided. If you’re set on wearing your baby forward facing, exercise isn’t going to be comfortable for you or safe for your child in that position. But there are always work arounds! A different style or carrier or wearing baby in a new position, like on your back, might be the way to achieve the range of motion and comfort you need.

Select an appropriate carrier.

Let’s dive into this carrier thing a bit more. Here are my general recommendations on how to tell if your carrier is suitable for exercise:

• Is it comfortable? If you or your baby aren’t feeling comfortable just moving about your daily life in the carrier, exercise will probably feel even worse. Be sure to troubleshoot any pain you’re feeling before using it for exercise.
• Does it have good support? I generally recommend that one-shouldered carries (like ring slings or hip carries in a woven wrap) not be used during exercise simply because it will cause a weight imbalance, which is uncomfortable and not ideal for even muscle development. And don’t forget to think about the support for your baby! If they need head support, does your carrier provide that? Can you adjust it properly to ensure baby isn’t bouncing around or moving separately from your body?
• Think about your carrier’s material—wraps made of stretchy material might sag during the high motion of exercise, and can loosen when damp or wet with sweat. Consider your and baby’s temperature needs. A stretchy wrap requires 3 layers of fabric over your baby, and the fabric usually isn’t the most breathable. You don’t want to risk baby overheating! Remember, they’ll be pressed up against your body as it warms up too. Look for something breathable that allows for some air flow.
• How heavy is your child? If you’re jumping into exercise after a long hiatus and have a heavy baby or toddler, remember that you’ll be adding their body weight to whatever you do. Starting with short stints to build up your strength, or moving your child to your back is possible, might be the right way to start.

For specific exercise Dos and Donts, check out this article I wrote for Amphiba Baby.

So, can you babywear while exercising? Absolutely—if you put a little extra thought in to make sure you’re able to do so safely.

If you’re ready to stop waiting for the perfect moment to move your body—and want short, feel-good workouts you can do while babywearing—join my free 5-day series:
The Babywearing Movement Reset

Not a DIY kind of exerciser? Yeah, me neither. It's one of the reasons I love teaching babywearing fitness - all the benefits of babywearing exercise without having to figure it all out on your own! Check out my virtual babywearing fitness membership and discover your new favorite way to work out!