Now that you’ve had your baby, you might be anxious to begin to take off that extra weight and get back to exercising. The most important thing to remember is that you should begin to get back into a routine slowly.



Most health care practitioners recommend that you wait until at least six weeks after delivery before you restart or start an exercise regimen. In general, this is good advice; your body has just been through a rather traumatic experience, and it needs time to recover. However, even during those first six weeks there are some simple exercises that will help with your recovery. During this time, you should:
– Walk. Walking is one of the most healthy forms of exercise that you can engage in. Make sure that you listen to your body; if you get winded, stop and rest. If you feel any pain, do the same. You should walk for no more than about 10-15 minutes each day, and about 3 times a week.
– Stretch. You can do chest stretching and back-stretching exercises that will help limber you back up. Be certain not to stretch to far and, again, if you feel any pain, you should stop.
– Do pelvic tilts. These will help bring the blood flowing back into your pelvic region. These are especially useful if you had any vaginal tearing or an episiotomy during the birthing process.
– Do kegel exercises. These also will help the pelvic region, and may help with hemorrhoids and pain of the perineum.
– Do Yoga. Yoga is low-impact, and will help your body with flexibility and muscle tone.



While exercising during the first six weeks, you should take certain cautions, such as:
– Be cautious of leg and back exercises that may be high impact.
– Wear a sports bra for additional comfotability and support.
– Drink lots of water.
– Eat a nutritious diet, low on sugar and caffeine.
– Celebrate small goals, and don’t expect to lose much weight during this particular period.



After the first six weeks your physician may release you to engage in a more rigorous exercise program. Once this happens, aerobic exercises will be best to help you lose the extra baby weight. Anything that will raise your heart rate and work the major muscle groups will be particularly effective in this regard.

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