Workout Tips To Lose Postpartum Weight

Exercising postpartum can help you regain your pre-baby body back, but emerging science suggests that exercise after having a baby can help combat postpartum depression, notes an issue of the Journal of Midwifery and Women's Health. If you're thinking of getting back into a fitness routine after your pregnancy, make sure that you do it the right way to protect your body and keep it healthy. Your obstetrician can be your partner in knowing when and how to work out properly.

Get the OK

Before you hit the gym, see your obstetrician for your six-month appointment, says BabyCenter.com. Your OB will check to see how you're healing if you had a vaginal delivery, or check your incision scar if you delivered via cesarean section. She'll talk to you about resuming normal activity and give you the thumbs-up to start exercising again. If you still need additional healing time, she'll schedule a follow-up appointment and give you additional instructions.

Start Slow

No matter how anxious you are to get your old body back, you shouldn't immediately start working out intensively, notes FamilyEducation.com. It can create a dangerous drop in cortisol levels in your body. Allow yourself time to get used to exercise again by starting with a lower intensity form of exercise like walking, beginner yoga or swimming.

Pump and Dump

After exercising, your breast milk may contain more lactic acid than usual, which some babies don't tolerate, notes the Mayo Clinic. You may need to pump and discard some of the milk immediately following exercise. Nursing or pumping directly before working out can reduce any pain that may come from full breasts, and a well-fitting, supportive sports bra can help stabilize your chest for more comfort in exercise.

Include Your Baby

Your new baby may turn out to be an ideal workout partner. "Mom and Me" exercise classes, where babies are used as resistance for strength training and cardio, can include your baby so you get a workout even while doing diaper duty. If you can't take a class, bundle up your newborn and head out for a walk; the stroller adds extra weight so that you get more of a workout. Or, check your library for a baby fitness DVD that you can complete together.

Find the Time

Exercise is an important part of your postpartum routine and can help you feel healthy in both body and spirit. As a new parent, you likely feel overwhelmed with the constant need your baby has for you, notes Pregnancy Today magazine. Even when baby naps, you probably can think of other things to do instead of exercising. Find the time by sneaking in five-minute intervals of exercise throughout the day, targeting each muscle group each time.