Carrying a tiny human around may not be your first thought when you picture exercise, but for new parents, it certainly feels like a workout. If you’re a parent who has spent hours lifting, carrying, and entertaining a baby or toddler, you might be wondering: does this count as fitness? According to experts, the answer is a resounding “Yes!”
Jimmy Pajuheshfar, DPT and Clinical Director at FYZICAL Therapy & Balance Centers Whitney Ranch, and father of three young children, is well-acquainted with the physical demands of parenting. He vouches for the full-body exercise you receive from the everyday tasks involved in caring for a little one.
“Carrying a baby involves many areas of the body and really is a full-body workout,” Dr. Pajuheshfar affirms.
He highlights that everyday tasks, such as lifting your baby from their crib or car seat or carrying them around, activate important muscle groups. Whether it’s the muscles in your legs (quadriceps, hamstrings, glutes), your core (transverse abdominis, rectus abdominus, obliques), your mid and low back (quadratus lumborum, rhomboids), or the biceps in your arms, they’re all called into action when you’re holding and carrying your child. As every parent knows, the workout intensifies as the baby begins to wriggle and squirm.
“Believe it or not, baby-carrying doubles as both a strength and cardio workout!” Dr. Pajuheshfar states. “Tasks of short duration like lifting your baby from a floor, crib, or car seat are more strength-based. On the other hand, activities of longer duration, such as carrying your baby in a carrier or your arms, work more on your cardiovascular endurance and stamina.”
Enhancing the Fitness Advantages of Baby-Carrying
Over time, carrying your child can significantly enhance your endurance, stamina, and overall body strength, given that it’s done safely. These benefits become particularly valuable as your child grows heavier and more active. If you’re eager to amplify these fitness advantages, Dr. Pajuheshfar suggests some strategies.
“You can add an element of fun by using your baby as additional weight during exercises such as squats, lunges, crunches, trunk twists, and overhead presses,” Dr. Pajuheshfar suggests. However, he emphasizes the importance of moving your baby in a slow, smooth fashion during these exercises. And remember, always consult your healthcare provider before beginning any strenuous postpartum activities.
Preventing Injuries While Enjoying the Fitness Perks
While baby-carrying can help you maintain fitness, it’s also vital to be aware of potential injury risks. The most common issues include muscle strains or long-term back injuries, particularly if you’re not careful about how you lift and carry your baby.
Dr. Pajuheshfar offers some important safety tips:
- Use your legs when bending forward to pick up your baby from a crib.
- Be mindful of alternating your baby between your left and right sides while carrying them, to prevent one-sided overuse and potential back injury.
- Keep your baby close to your body when lifting and carrying them. As Dr. Pajuheshfar points out, “Think about it this way—can you hold a bowling ball longer if it is held close to your body or with your arms outstretched? The same concept applies to your baby.”
In essence, being a parent is a round-the-clock fitness routine. With some creativity, safety precautions, and guidance from your healthcare provider, you can turn baby-carrying into an effective and enjoyable workout.
