Life as a mum is a whirlwind of feeding schedules, nap times, nappy changes and endless multitasking. Finding a moment for self-care can feel like a luxury — especially when it comes to fitting in exercise. But what if the perfect time for movement is already built into your baby’s day? That’s right: nap time doesn’t just have to mean laundry or scrolling through your phone. With a jogging stroller and a bit of planning, it can also be me time — your chance to breathe, move, and feel good in your body.
Whether you’re a new mum easing back into fitness or simply looking to recharge outdoors, here’s how you can transform your daily routine into a source of strength, sanity and serotonin.
Why Nap Time is Prime Time for Self-Care
The Baby Sleeps, You Stroll
Nap time offers a rare and golden window of calm in a baby’s day. Instead of rushing home to cram in chores or stay tethered to the sofa, taking advantage of this quiet period with a walk or jog can have real benefits for both you and your baby. Fresh air and movement can help regulate your mood, reduce stress, and improve cardiovascular health. And let’s not forget — babies love motion. The rhythmic movement of a jogging stroller often helps them drift off faster and sleep longer.
Reframe Your Routine
Think of fitness not as a separate task to tick off but as a lifestyle habit you can build into your motherhood rhythm. Once you shift your mindset, even a short 30minute walk around the park becomes something to look forward to rather than squeeze in. This mindset shift is essential for long-term wellness — mentally and physically.
Endorphins Aren’t Just for the Gym
You don’t need a spin class or HIIT session to feel the benefits of exercise. Walking or jogging outdoors, even at a moderate pace, can boost your energy and improve your mood. Combined with the natural calm that often comes during your baby’s nap, it’s the perfect recipe for a mental reset.
Getting Started with a Jogging Stroller
Why Choose a Jogging Stroller?
Jogging strollers are designed specifically for movement. Unlike standard prams, they come with larger wheels, suspension systems and secure harnesses — making them safer and more comfortable for both you and your baby during walks or jogs. They also tend to be more durable and better suited for uneven terrain like park paths or canal towpaths.
When shopping for one, look for features like a fixed front wheel for stability during jogging, an adjustable handlebar for proper posture, and a sunshade to keep your little one comfortable.
Time-Saving Tips
- Prep the night before: Lay out your workout clothes, trainers and any baby essentials (nappies, wipes, bottle) the evening before. This makes it easier to head out when the moment strikes.
- Feed before you move: Ensuring baby is fed before your outing increases the chances they’ll settle into a nap during the walk.
- Pick flexible routes: Choose routes with loops so you can extend or shorten the walk depending on how long the nap lasts. Local parks, riverside paths or quiet neighbourhoods often have stroller-friendly pavements and gentle inclines for variety.
Safety First
Always use the stroller’s five-point harness and never jog with a baby under six months old unless your paediatrician advises otherwise. Ensure your route is safe, well-lit and away from heavy traffic, especially if you’re listening to a podcast or music during your walk.
Making It a Feel-Good Habit
Mix It Up with Mindful Movement
Not every outing needs to be a power walk. Some days you might walk slowly, breathing deeply and simply enjoying the quiet. On others, you might get your heart rate up with interval jogs between lamp posts or park benches. The key is tuning into what your body needs that day.
Stroller-Friendly Routes Worth Exploring
In many UK towns and cities, parks and walking trails are surprisingly well-equipped for prams and strollers. Local gems like London’s Richmond Park, Bristol’s Harbourside, Edinburgh’s Meadows or Manchester’s Heaton Park offer spacious paths, lovely scenery and peaceful vibes. A little online searching can help you discover your own area’s best stroller-friendly routes.
Build Your Own Mini Routine
Start small. Aim for 2–3 outings a week during nap time. Gradually, as you and your baby get used to the rhythm, you may find it becomes a cherished part of your day — and a simple way to stick to running without it feeling like a chore. Add in a takeaway coffee, a good playlist or a catch-up call with a friend on speaker, and your nap-time stroll becomes something to look forward to, not just for fitness — but for joy.
It’s Not About Perfection, It’s About Possibility
Motherhood is full of compromises, but your wellbeing doesn’t have to be one of them. With a jogging stroller and a little creative thinking, nap time can become a pocket of peace — a chance to reconnect with your body and boost your mood. Whether you walk, jog or simply soak in the fresh air, this simple shift in routine can be your self-care secret weapon.
Charlotte is the founder and editor-in-chief at Your Coffee Break magazine. She studied English Literature at Fairfield University in Connecticut whilst taking evening classes in journalism at MediaBistro in NYC. She then pursued a BA degree in Public Relations at Bournemouth University in the UK. With a background working in the PR industry in Los Angeles, Barcelona and London, Charlotte then moved on to launching Your Coffee Break from the YCB HQ in London’s Covent Garden and has been running the online magazine for the past 10 years. She is a mother, an avid reader, runner and puts a bit too much effort into perfecting her morning brew.
