Exercising after having a baby is beneficial both physically and psychologically for most new mothers. It helps work off the extra pounds gained during the pregnancy while increasing energy levels and improving self-esteem.

Other benefits of exercise after delivery include:

• relieving minor aches and pains that occur after having a baby
• strengthening back and abdominal muscles needed to lift and carry the baby
• preparing the new mother for other physical activities she enjoys

The key to exercising safely after having a baby is caution and moderation. When to start an exercise program after the baby is born depends on the woman's state of health. Health care providers usually recommend waiting six weeks before beginning a strenuous exercise program.

Exercises to strengthen the abdominal and pelvic muscles may be started with your health care provider's consent as early as the first day after birth.

Follow these tips for safe exercising after delivery:

• Talk to your provider about an appropriate exercise plan for you. A plan may be based on the type of delivery you had, whether you are anemic or overweight, or how accustomed you are to exercising.
• Avoid competitive exercise or overexertion until the body has had time to return to normal. It usually takes at least six weeks.
• Learn safe and proper exercising techniques from a certified exercise instructor.
• Begin slowly and easily. Be sure to have adequate warm-up and cool-down sessions.
• Keep exercises low-impact. For example, keep one foot on the floor during aerobics, or march rather than hop.
• Exercise gently. Avoid jerky, bouncy movements. Do not work out on a hard surface like concrete.
• Avoid rapid changes in direction since balance may still be affected.
• Wear an athletic bra for support and schedule exercise sessions immediately after breastfeeding when the breasts are not as large.
• Include strength exercises for the abdomen, back, and legs. Do not extend the joints or stretch to a point that causes pain.
• Do modified sit-ups to strengthen the abdominal muscles. Never do straight-legged sit-ups. Modified sit-ups are done with the knees bent, feet flat on the floor and gradual tightening of the abdominal muscles while raising only the shoulders off the floor, rather than sitting up all the way.

Two special exercises, kegels and the pelvic tilt (or pelvic rock), should be included in the postpartum workout. Many people may benefit from exercises known as kegel exercises that strengthen the pelvic floor muscles. To do these, pretend that you are trying to stop from passing gas. Squeeze the muscles you would use. Hold for a count of three. Relax for three counts and then repeat as many times as you are able. Practice the exercises while doing other things, such as watching television, riding in a car or making a meal. Do this exercise between 30 and 80 times per day.

Pelvic floor exercises, like most exercises, should be a lifelong practice but it takes about eight weeks of doing the exercises to notice improvement in urinary control. The pelvic tilt is done lying down with feet flat on the floor and knees bent. Buttocks and abdominal muscles are tightened while the back is pressed flat against the floor. The position is maintained for 10 seconds and released. These can be repeated five to 10 times.

Exercise regularly at least three times a week. Regular exercise is better for you than spurts of exercise followed by long periods of no activity. Avoid vigorous outdoor exercise in hot, humid weather. Drink water often, before, during and after exercise to prevent dehydration.

If it is difficult to find the time to exercise, take a walk while pushing the baby in a stroller or seek out local hospitals or family-centered health clubs that offer postpartum classes and baby-sitting services. Postpartum workout videos are also a consideration, but it is always a good idea to check the specific program with your health care provider.

Stop exercising and contact your provider immediately if you experience any of the following:

• pain
• increased bleeding
• dizziness
• shortness of breath
• heart palpitations
• faintness
• difficulty walking

If you recently had a baby and want to start the process of getting back into shape, talk to your health care provider or one of the specialists at Saint Vincent Sports Medicine to see about getting started with a personalized exercise program. Call Saint Vincent Sports Medicine at 814-835-2035.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.