Exercise after baby...

Believe me I too never knew that I could find time to exercise after my baby was born. I was so tired all the time. Although I did not know that I was suffering from postpartum depression, one thing that my mother kept telling me was, "Get out of the house and start walking." Ok, sounds easy enough, right? Not that easy at first. However, I did find that if I was awake early I did start to go out and take my son, and of course myself, out for a walk around the neighborhood. I spent a lot of time at the mall walking around, and I did try to go to the pool a few times and swim. Even now, three years later, you still never get a full night sleep with a child in the house, but exercise helps with the fatigue. I just started working out again after a year and the fatigue that I was feeling is going away.

So, even if you do not think that you can implement exercise as part of your day, please try. I wish I did it sooner after my son was born. It is hard, but it has its benefits.

Exercise After Baby
July 14th, 2008
Finding time to shower can be a major accomplishment when you have a newborn. But exercise speeds your recovery and helps you shed pregnancy pounds. Here’s how to fit it into your baby’s schedule.
by: Tracey Mallett
Planning Post-Natal Workouts
Post-natal exercise speeds up the recovery process after childbirth and helps give you the energy you need to keep up with the hectic pace of caring for a newborn.
Be patient–once you start exercising it may take a few months, or possibly longer, for you to see the results you want.
To fit in exercise at home, create a library of workout videos that are different lengths so you're equipped when some unexpected time arises.
Use a day planner to loosely plan your workouts around your baby's schedule.
If you start to feel light headed and nauseous, or notice a change in the color of your vaginal discharge, you may be exercising too strenuously.
Related stories
1. Get your Pre-Baby Body Back
2. Should you do Pilates while Pregnant?
3. Benefits of Exercise During Pregnancy
fter childbirth, I was amazed by how much my stomach looked like a deflated balloon. If this is happening to you too, don't panic–your uterus will naturally contract back to its pre-pregnancy shape a few weeks after you give birth. But this alone is not enough to get your pre-pregnancy body back.
Post-natal exercise is the key–it also speeds up the recovery process and offers a whole range of health benefits for new moms. Just be patient because it may take a few months, or possibly longer, depending on how much time you can dedicate to working out. So here's how to find more time to fit exercise into your life with baby.
Benefits of postnatal exercise
Helps reduce post-natal depression.
Is essential for your overall physical health and will help you recover from childbirth and regain your pre-pregnancy body more quickly.
Increases your energy level.
Provides stress release and some time for you to focus on your own needs.
Finding time to exercise
Use a day planner to loosely plan your workouts around your baby's schedule. In the morning after your baby's first feeding, try going for a walk with the baby in the stroller. (Start with flat terrain and progress to different elevations). When your baby goes down for her nap, try taking 15 minutes to do some core conditioning exercises. (Yes, this does require willpower, but when you start seeing results it will keep you inspired to do more.)
Join a "Mommy and Me" exercise class. Check out your local hospital, gym, community centre or pediatrician to find classes. These are a great way to bond with your newborn, meet other new moms and fit in some exercise time for you.
Create a library of exercise videos that are different lengths so you're already equipped for when you find unexpected time.
Perform exercises while you're doing daily activities, such as a couple of yoga poses while you wait for the kettle to boil (downward dog is a great way to relieve an aching back and shoulders). Pelvic floor exercises (Kegels) can be done anywhere and are very valuable for achieving a strong, stable pelvic area, which is usually lax due to pregnancy hormones still present in your body (especially if you're breastfeeding).
Your post-natal exercise regimen
It's important to consult with your doctor before starting an exercise program. What kind of delivery you had will determine how quickly you can resume your exercise routine, but it's generally advised that you wait until your six-week post-natal check up.
Once you get the green light and feel up to a regular exercise routine, I recommend Pilates for core conditioning and weight training and cardio for weight loss. Try to fit in two or three weekly sessions of cardio activity (walking, running and hiking) for 30 to 45 minutes, plus general body conditioning at least three times a week.
Exercise safety tips
Invest in a good support bra. Your breasts are going to be larger than normal from the milk production and will need a lot of extra support.
Be careful of high-impact sports due to lax pelvic ligaments and joints left over from pregnancy. (This is why core abdominal work is key after pregnancy to help prevent lower back and joint injuries).
Make sure you drink lots of water to replenish yourself, especially when breastfeeding.
Listen to your body. If you're feeling tired, go easy on yourself. Try not to push yourself until you feel ready.
If you start to feel light headed and nauseous, or notice a change in the color of your vaginal discharge, consult your doctor. You may be exercising too strenuously.
Enjoy this amazing time with your baby. A little extra weight is a small price to pay for the wonderful new person in your life, so be patient and your body will be back to normal in no time.
Meet our expert:
Tracey Mallett (http://www.traceymallett.com/ is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of "Sexy in 6: Sculpt Your Body with the 6 Minute Quick Blast Workout." Tracey is the creator and star of the "3-In-1 Pregnancy System," for pre- and post-natal mothers. Her newest videos are "Renew You" and "Super Body BootCamp." A proud mother of two, Tracey, lives in Los Angeles.

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