Outdoor Fitness Adventures for New Moms: Hiking, Camping, and Beyond

Outdoor Fitness Adventures for New Moms: Hiking, Camping, and Beyond

Outdoor physical activity is one of the ways you can enhance your postpartum recovery while taking care of your mental health. On top of that, it’s a perfect way to enjoy nature and spend quality bonding time with the baby.

This article explores various outdoor fitness activities, highlighting their benefits, tips for getting started, and how they can seamlessly fit into a new mom’s postpartum exercise routine. Read on to see options suited to your physical and mental needs.

Fun Outdoor Adventures for New Mothers

baby sitting in a tent


A serene campsite, away from the hustle and bustle of everyday life, allows families to reconnect with nature and each other. It can be an invaluable way for new mothers to recharge and enjoy uninterrupted time with their little ones. You can make it a mother-and-baby adventure and plan something separate for the older kids so you can relax away from the hustles of motherhood. 

You can send older kids to a sports or educational camp for kids. For instance, at a summer golf camp, your child gets mentored by professional coaches and practices alongside other young golfers. Is that one of your child’s interests?

While your older kids enjoy mingling with peers at such a camp, enjoy the calming, healing benefits of staying in nature.

How to Plan for a Postpartum Camping Experience

Select a family-friendly campsite with amenities like clean restrooms, easy access to water, and safe, level grounds. These sites often provide additional conveniences like picnic tables and fire pits to make the camping experience more enjoyable. 

Pack all essentials, from your camping gear to baby-specific items such as portable cribs, plenty of diapers, and wipes. Proper preparation helps manage the baby’s needs, including feeding, diapering, and ensuring they sleep well in an unfamiliar outdoor environment.

These trips do not have to be elaborate; even a simple overnight stay can provide significant benefits.

woman hiking with baby in hiking pack on back


This low-impact exercise is particularly well-suited for postpartum recovery, as you can tailor it to match your fitness level. One of the benefits, whether strolling through a local park or tackling a gentle trail in the countryside, is rebuilding your strength and endurance.

Nevertheless, the benefits of hiking extend beyond physical fitness. For instance, spending time outdoors can reduce stress and improve mental health, which can be especially beneficial during the challenging postpartum period. The natural surroundings, fresh air, and sunshine boost your mood and provide a sense of calm.

Moreover, hiking with a baby can enhance your bond. Babies are naturally curious and responsive to new environments, and diverse sights, sounds, and smells can provide stimulating experiences for their developing senses.

Things to Do First

There are a few things you have to do first. For instance, get a comfortable baby carrier or stroller designed for off-road use to ensure your baby is safe so you can focus on enjoying the hike.

On top of that, research on beginner-friendly trails that are well-maintained and offer easy terrain. Starting with short, manageable hikes and gradually increasing the distance and difficulty can help build confidence and fitness levels.

Pack essentials, including water, snacks, sunscreen, and a first aid kit. Depending on the length and location of the hike, additional items such as a map, compass, or GPS device can be helpful.

moms doing yoga with kids


Yoga is renowned for its ability to promote strength, flexibility, and relaxation, making it an ideal exercise for postnatal recovery. The gentle movements and stretches help to rebuild core strength, alleviate muscle tension, and improve overall physical well-being. Additionally, yoga’s emphasis on mindfulness and breathing techniques can help reduce stress and promote a sense of calm during the often hectic early days postpartum.

Further, practicing yoga outdoors allows mothers and babies to bask in the fresh air and natural surroundings. This connection with nature can enhance the calming effects of yoga, providing a peaceful retreat from daily responsibilities.

How to Get Started

An excellent starting point if you’re new to yoga or looking to transition to outdoor practice is finding mom-and-baby yoga classes. They accommodate the needs of postpartum bodies and incorporate safe, effective movements that benefit both mother and baby. Start slowly, listen to your body, and gradually increase the intensity as you get stronger and more flexible.

Having the right accessories should also help. For instance, buy appropriate yoga mats and props, such as bolsters and blankets.

woman running on beach pushing stroller

Beach Workouts

Walking or running on the sand engages more muscles than on a flat surface, helping to build strength and stability in the legs and core. The natural resistance from the sand intensifies each movement, making even simple exercises like squats and lunges more effective. For new moms, this means a more efficient workout in a shorter amount of time, which is ideal given the demands of caring for a newborn.

The open space and natural elements, like the sound of waves and the feel of the sand, provide sensory experiences that are both calming and engaging for infants. Babies can enjoy the new sights and sounds, and moms can take advantage of the opportunity to combine fitness with quality time spent outdoors.

Preparing for a Beach Workout

To get started with beach workouts, selecting a safe and clean beach with the necessary amenities is essential. Facilities like restrooms, shaded areas, and picnic spots can make the experience more comfortable and convenient. Packing the right gear, including beach towels, sunscreen, and baby essentials such as hats and extra clothes, ensures that both mom and baby are ready for a day by the sea.

people kayaking onto a body of water - 4 kayaks total


This water-based activity is gentle on the joints while providing a robust exercise for the arms, shoulders, and core. For new moms, kayaking can be a refreshing change from land-based exercises, offering both physical benefits and a chance to enjoy the tranquility of water. The rhythmic paddling motion builds strength and promotes cardiovascular health for overall postpartum recovery.

Getting Started

It requires some careful planning to ensure safety and enjoyment for both mom and baby. As such, choose suitable water bodies; calm lakes and gentle rivers are ideal for beginners because they have a stable and controlled environment.

You also need safety gear, such as life jackets. Taking a baby who’s a few months old on a kayak sounds impractical, so you’ll probably have someone watch your baby as you enjoy the experience. Before heading out, familiarize yourself with basic paddling techniques if you’re a beginner. Taking a few lessons or joining a beginner’s group can also be beneficial in gaining confidence and learning the essentials.

Final Thoughts

Outdoor fitness activities provide a much-needed break from the daily routine, immersing you in the healing power of nature. They also offer a way to bond with your baby, creating cherished memories while fostering a love for the outdoors from an early age.

You can choose activities suited to your fitness level, which makes them perfect for new moms who need to ease back into exercise at their own pace. New moms can find a beginner’s fitness class to help get back in shape. However, always put safety first. Choose appropriate locations and ensure you have the right gear. You should also consult a healthcare provider before starting any new exercise regimen to ensure it suits your postpartum condition.

Outdoor Fitness Adventures for New Moms: Hiking, Camping, and Beyond text with picture of woman hiking with baby in hiking pack on back

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