If you are ready to start a fitness routine, check with your health care provider to make sure its safe for you to begin exercising.
If your goal is weight loss, consistent exercise and a healthy diet are the best ways to lose weight and return to your "pre-pregnant" weight. But don't over-do it. A one- to two-pound weight loss per week is the healthiest rate of weight loss. Its not uncommon for it to take up to nine months for you to return to your previous weight. And if you are breastfeeding, it may take a little longer.
Here are some questions you can think about before choosing a routine:
- What physical activities do I enjoy?
- Do I prefer group or individual activities?
- Are there any activities I can do with my baby?
- What programs best fit my schedule?
- Do I have physical conditions that limit my choice of exercise?
- What goals do I have in mind? (losing weight, strengthening muscles or improving flexibility, for example)
How do I get started?
When starting out, you should plan a routine that is easy to follow and stay with. As the program becomes more routine, you can vary your exercise times and activities.
Choose an activity you enjoy. Exercising should be fun and not a chore. You may even be able to include your baby, try jogging or walking with the stroller & think little buddle of joy as a 12+ pound weight. Exercise can double as playtime.
Schedule regular exercise into your daily routine. Add a variety of exercises so that you do not get bored.
Stick with it. If you exercise regularly, it will soon become part of your lifestyle.
If you feel you need supervision or medical advice to begin an exercise program, ask your physician.
Stop exercising and call your doctor if you have:
- Severe or chronic pain
- Increased vaginal bleeding
- Faintness
- Nausea
- Shortness of breath
- Extreme fatigue and muscle weakness
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. For additional written health information, please contact the Health Information Center at the Cleveland Clinic (216) 444-3771 or toll-free (800) 223-2273 extension 43771 or visit www.clevelandclinic.org/health This document was last reviewed on: 9/9/2002
The Cleveland Clinic 2004
The Cleveland Clinic
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