Exercise has many benefits just for new moms:
*It provides an energy boost at a time when you’re sleep deprived.
*It increases your strength and endurance which you’ll not only need to carry the baby-   but all the “baby stuff” as well.
*It provides you with a sense of control and empowerment so you get the “I can” feeling   instead of “I can’t”.
*It helps prevent or decrease postpartum depression.
*Most importantly, it provides you with time for yourself. Now, more
  than ever it’s important for you to take care of yourself so you can take care of others.

So when can you start exercising? Take it easy the first few weeks. At this time your body, especially your uterus, is in a recovery process. If you had an uncomplicated vaginal delivery, you can do the following exercises to help strengthen the areas you used most during the delivery; the birth canal and the abdomen. These exercises are “Kegels” and
Abdominal Breathing. Work up to 10-15 repetitions of each.

Kegels: This exercise is to rehabilitate the pelvic floor muscles and is named after the doctor who invented them. Contract your vaginal and rectal muscles, hold for 3-6 seconds, and slowly release. Kegels help heal your episiotomy site and help prevent stress incontinence (leakage of urine when you cough or sneeze).

Abdominal Breathing:Lie on your back with your knees bent, and feet flat on the floor. Place your hand right above your belly button. Inhale to expand your abdomen, like a balloon filling with air, then exhale and contract your abdominal muscles, like a balloon contracts when the air is released. This exercise is also a great stress release!

Most of you will get the approval to resume regular exercise during your postpartum check-up, which is usually 4-6 weeks after delivery. If you had a C-section, your doctor might want you to wait a little longer. To get the optimal benefits, exercise on a regular basis, 3-4 times a week, for 20 – 30 minutes. There may be days (or weeks!) when that’s not possible. So remember-“a little something is better than a lot of nothing”.

Some good choices include walking, yoga, or a Mommy & Me exercise program. If walking is your exercise choice, start with a 5-10 minute stroll at a slow to moderate pace and build up to 20-30 minutes at a brisk pace. Be sure to warm-up before your walk, and cool down and stretch after your walk. Drink water before, during and after. Stop exercising if you experience any pain, discomfort, or re-bleeding, and contact your physician.

For safe instruction on abdominal exercises, check out a postpartum exercise, yoga, or Mommy & Me exercise program. Not only do you get a monitored head-to-toe workout, you get the group support of other new moms who know just how you feel.

You might not be back in your clothes overnight, but with regular exercise, you will see results in how you look and feel. Remember, your body’s been changing for 9 months- give it time to recover. Consistency and patience are key- not only with exercise, but in your role as a new mother.

*Before starting any exercise program, consult with your physician.