In the short time after child birth, juggling the responsibilities of motherhood, family, and maybe even your job, coincide with the realization of “what happened to my body?”

Many women struggle with exercise after pregnancy. Even the easiest, smoothest labor requires lots of energy, so the time to resume or start an exercise program after birth varies. In the beginning choose rest and relaxation over exertion until you feel your energy starting to increase.

Once you are ready to lose that pregnancy weight and get back into shape, your body will tell you. Be sure you have medical clearance to begin exercising (especially if you had a caesarean delivery), then make getting back into shape a priority. It may be very difficult in the beginning, especially suffering from sleepless nights and the newfound exhaustion from attention to your child, but exercising can generate the energy you need to handle the challenges of motherhood.

Be creative. There are all sorts of way to get exercise without a formulated gym routine. Start simply by grabbing a stroller and going for walks, like to the local mall. Having someone to exercise with can also be a big motivator. If you get tired take a rest. The point is to get moving and keep moving until you build stamina.

Place your baby in a bouncy or infant swing while doing your favorite exercise tape, sit-ups and other exercises. Carrying your baby around the house can be parlayed into building stamina and muscle. There’s also a variety of light tummy exercises you can do while watching TV.

Recommended post-natal exercises include walking, swimming, yoga, Pilates, light weight exercises, and low-impact aerobics.

But also be prepared for warning signs—muscle aches and pains, increased fatigue, color changes to lochia to pink or red, heavier lochia flow, and lochia starts flowing again after it had stopped.

Of course, there are many, many exercises you can do. The Montgomery County Recreation Department offers several exercise classes this fall and throughout the year that are suitable for new mothers, and mothers and their babies. Among them:  “Group Workout Pilates on the Ball,” “Quick Stretch and Flex,” “Jazzmatazz Aerobic Light,” “Oh Baby! Post-natal Fitness,” “Yoga . . . Baby and You,” “Gentle Yoga” and “Yoga Basic.”

These and other similar “Mommy and Me’ classes offer a combination of cardiovascular and strength training—all with the help of your baby. Moving and relaxing together during exercising is a great way to bond and have fun with your baby while working on toning your muscles.

It’s also amazing how time flies when you exercise with other new moms; everyone in the class is on common ground.

By staying fit you will be able to keep up with your little one’s activeness and instill the importance of living a healthy lifestyle. You will have more energy to be with your baby. You will also return to your pre-pregnancy weight and shape faster while enjoying quality time with your newborn. Stay in shape and enjoy every moment of motherhood.

5 Things to Know About Post-Childbirth Exercise
Regular exercise after childbirth is important for mothers to regain their shape, but also to build energy for the demands of motherhood. Before starting any exercise check with your doctor. Once you’re cleared, remember these tips:

Give Yourself Time to Heal—This period varies, especially after a caesarean delivery, but 2-4 weeks is a typical time frame before beginning your exercises.

Be Cautious—Avoid activities that place stress on the unstable pelvic floor and hip joints until strength and stability has improved. Be careful about activities that require sudden changes in direction such high-impact aerobics, running and contact sports.

Pace Yourself—Starting off, exercise for only five to 10 minutes at a time. Increase the length of your workouts gradually and your exercise sessions should eventually last between 30 and 50 minutes. But don’t push yourself.

Pain? No Gain—If you feel any kind of pain, stop or slow down.

No Hurry—Aim for slow but gradual weight loss of around half a kilogram per week. And drink plenty of water before, during and after exercising.

Tina Shubert, fitness and exercise classes specialist for the Montgomery County Recreation Department, is available to County schools, groups and citizens for lessons, programs, lectures and advice on topics of physical well-being. She can be reached at 240-777-6870.