After the baby
Return to exercise gradually, and start just as soon as you feel up to it. Begin with a gentle walk around the block, and work up from there.
After the C section
You should wait 6-8 weeks for healing to progress before beginning significant exercise. Start as soon as your doctor says it is OK.
Consider a mom and baby exercise program
Examples include Stroller Strides, Baby Boot Camp, and Stroller Fit.
Don't be a jock
At least, you don't have to become a jock to get all the benefits of regular exercise.
Exercise at home
Put your baby in a bouncy chair or an exercise saucer, put on some music, and watch your baby smile as you exercise.
Exercise outdoors
Use a front pack or stroller, but get outside to relieve the sense of being cooped up with the baby at home. The fresh air is great!
Expand your social circle
Meeting other mothers while working out can help you get out and interact with others.
Find a fitness buddy
There is nothing more powerful than a friend waiting for you to get you going and actually do your exercise.
Find a gym with childcare
That way, you are free to workout on your own schedule, and you will meet other moms like you.
Gain control
As a new mother, you may feel out of control. Exercising regularly helps you to gain back that control.
Get a back pack
Once your baby can sit, switch from a front pack to a back pack for walks and hikes.
Get a front pack
Before your baby can sit, use a front pack to carry your baby while walking.
Get a jogging stroller
These are a great way to go for a jog while minding your child.
Get a jogging stroller
Look for a deep seat with a seat belt, a locking brake to hold it steady, and a safety wrist strap so it won't get away from you.
Get up early
While your partner is still at home, get up and go for a run, or go workout at the gym.
Go for a hike with baby
Use a front carrier or sling until your baby can sit up, then switch to a back pack.
Jog at nap time
Go out in your jogging stroller just before your baby's nap time. When you get back, your baby will most likely be asleep.
Jog with a baby jogger
When you are up to it, begin jogging with your baby in a baby jogger.
Keep it fun
Pick sports and activities that you really enjoy, and do them with people you enjoy. Having fun is the best strategy to maintaining your program.
Keep it simple
If you make it complicated, you are much less likely to stick with it.
Keep it smooth
Don' t venture out on unpaved or rough paths - minimize the vibration and stress on your arms and shoulders.
Lose the weight
Regular physical activity will help you lose weight. But do it gently, especially if you are breastfeeding. No more than 1 lb per week!
Meditate while running
If you get in the groove while running, you may find that your mind settles, and vexing concerns disappear.
Mind your posture
While walking with a stroller, make sure you keep your back straight and vertical -- after childbirth, you need to regain your best posture.
Set a goal
Set a personal goal and declare it to your spouse and your friends. Making yourself accountable helps you stick to your plan.
Set an example
Your children take their cues from you, so show them how important it is to make regular exercise a part of their lives.
Spare your breasts
If you are breastfeeding, don't let your breasts bounce too much with exercise. Nurse before exercise, and wear a supportive bra.
Stop if it hurts
This is especially true if you experience pelvic cramps or vaginal bleeding. Consult with your doctor if this happens.
Take the kids
It is so much easier to stick to your routine if you do not have to make separate arrangements for childcare.
Take time for yourself
To maintain your sanity, it is important to have some solo time -- why not spend it exercising?
Take your sneakers to work
Slip them on and go for a jog during your lunch break.
Try before you buy
Before buying exercise equipment for home use, take a trial membership at a gym to try out the different exercise machines.
Try yoga with your baby
There are a number of yoga classes and programs for mothers and children of all ages, such as Gymboree's Mommy and baby fitness.
Use an elliptical trainer
The elliptical machines with moving handlebars gives great aerobic exercise that is gentle on your joints. Go to the gym, or buy one.
Use the stairs
A great way to return to better shape is to use your stairs at home vigorously, every chance you get. Don't walk up, run up!
Use the village
It takes a village, so ask for help from your husband, parents, in-laws, and neighbors.
Wait for crunches
You should not do abdominal sit-ups or crunches after childbirth until the gap in your abdominal muscles closes -- it takes 4-8 weeks.
Walk with a stroller
When you are first getting back into exercise, start with walking your baby in a stroller.
Watch a video
Select a home fitness DVD for moms, and follow the program along at home.
Watch your step
For several months after your child is born, your joints and ligaments are loose -- so be careful, stay with low impact exercise, and don't overdo it.
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