Paternity Leave Fitness: Stay Active With a Newborn

Paternity leave goes by in a blur. One minute you are signing off your emails for a fortnight, the next you are back at your desk wondering what happened, with a stiff back and a vague memory of eating toast over the sink at 3am. If you have shared parental leave, you might have longer, but the same thing happens. Time with a newborn is precious, and fitness is rightly not the top priority. Still, a bit of thought about paternity leave fitness can help you feel better during those weeks and set up habits you carry back to work.

This is not about getting shredded on leave. It is about moving every day, looking after your back, supporting your partner and coming out of it in a better place than you went in.

Priority one: your partner’s recovery

Let us be clear about the order of things. Your partner is recovering from pregnancy and birth, and that might include stitches or a caesarean. The NHS page on recovering from a caesarean explains that lifting anything heavier than the baby should be avoided for a while, for example. That means the heavy lifting in the house is yours: shopping, car seats, laundry baskets, pram up the stairs.

That is actually good news for your fitness. Carrying, lifting and walking all count as activity. And the more you handle, the more your partner can rest. Your partner should get the all-clear from their GP, usually at the postnatal check around 6 to 8 weeks, before going back to exercise themselves.

A simple daily structure for paternity leave fitness

Newborns do not do schedules, but loose anchors help. Try to tick off these three things each day:

1. One walk outside. 20 to 45 minutes with the pram or carrier. Fresh air helps you, and it often helps the baby settle so your partner can sleep.
2. One 10-minute movement break. Not a workout, just a reset for your body (routine below).
3. One proper meal. Sitting down, with protein and vegetables. Not leftover crusts.

If you manage that most days, call it a win.

The 10-minute “new dad back saver”

All that rocking, leaning over the cot, bending to the changing mat and feeding in odd positions adds up. This routine helps undo it. Do it during a nap, on the living room floor.

• Cat-cow: 10 slow reps on hands and knees.
• Child’s pose with side reach: 30 seconds each side.
• Half-kneeling hip flexor stretch: 30 seconds each side. Squeeze the glute of the back leg.
• Glute bridge: 2 x 12, pausing at the top.
• Open book (lying on your side, rotating your top arm open): 8 each side.
• Dead bug: 2 x 8 each side, slow and controlled.

The SYP Unlock hip and back mobility class is built around this kind of work if you want a longer version later.

Lift like a pro (because you will be lifting a lot)

The amount of carrying in the first weeks surprises most dads. A few simple cues protect your back:

• Car seats: hold them close to your body, not out at arm’s length. Swap sides regularly.
• Getting baby out of the cot: step close, bend your knees and hips, keep your back long, bring baby to your chest before standing up.
• Shopping bags: split the weight evenly between both hands and walk tall. Congratulations, that is a farmer’s carry.
• The pram on stairs: get help if you can, or take baby out first. It is not worth hurting yourself.

Short strength sessions, if you want them

By the second week, many dads have a little more energy and want to do something. Two or three 15-minute sessions over the leave are plenty:

• Squats: 3 x 12
• Push-ups (any version): 3 x 8 to 10
• Backpack rows: 3 x 10 each arm
• Reverse lunges: 2 x 8 each leg
• Side plank: 2 x 20 seconds each side

Quiet moves only, no jumping during naps. And if you have had 3 hours of sleep, take a walk instead. My best workout for dads post has more options for when life settles.

Walks worth doing around North London

A change of scenery helps a lot in those weeks. Pick routes with smooth paths and benches for feeds. I have rounded up some favourites in my guide to family walks in North London. Waterlow Park and Highgate Wood are both easy to reach from Archway.

Look after your head too

Paternity leave can be joyful and overwhelming at the same time. Sleep deprivation, worry and the shock of the change affect dads too. Moving each day and getting outside can help your mood, but it is not a fix for everything. If you or your partner feel persistently low or anxious, speak to your GP or health visitor. The NHS page on postnatal depression covers the signs to look out for.

Planning your return to work

The last few days of leave are a good time to decide what your weekly routine will look like once you are back. Be realistic. A plan built around two short sessions a week and daily walking will survive. A plan built around five early-morning gym visits probably will not. For the months ahead, read my guide to fitness for new dads.

FAQs

Should I exercise during paternity leave?

Light daily movement, like walks with the pram and short stretching sessions, is a great idea. Keep anything harder short and flexible, and put your partner and baby first.

How can I stay active with a newborn at home?

Take the baby out for daily walks, do 10-minute floor routines during naps, and treat all the carrying and lifting as part of your training.

How do I protect my back with a new baby?

Keep loads close to your body, bend at the hips and knees, avoid twisting while lifting, and do some daily mobility. If you develop back pain that does not settle, see your GP or a physio.

When can my partner start exercising after birth?

Gentle walking and pelvic floor exercises can often start early, but most people should wait for the GP all-clear at their postnatal check, usually around 6 to 8 weeks, before returning to exercise. After a caesarean, recovery may take longer.

Book your first class

When you are back at work and ready for a weekly slot of your own, I would love to see you. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, all levels welcome, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill and want 1-1 help, I also work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.