• Strengthen muscles weakened after pregnancy and childbirth.
• Return to your pre-pregnancy weight (breastfeeding helps too!).
• Cope with the responsibilities of caring for your baby.
• Demonstrate an active way of life you want your child to follow.

This article will give you four good reasons to build physical activity into your busy day. Take steps to look after your health, not only for you, but also for your baby.

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Reason # 1: Do It to Feel Good
It’s a good idea to check with your doctor before you start becoming more physically active. You may need more time than you think to recover from childbirth.

If you have had a healthy uncomplicated pregnancy, you should be able to begin an exercise program as soon as you feel ready. Be patient, and listen to your body. Begin slowly, and build up gradually.

You can begin exercises to tone your pelvic floor muscles to help prevent leaking urine when you cough or laugh. Kegel exercises can be done anywhere, anytime.

Regular physical activity will help you gradually return to your pre-pregnancy weight. Breastfeeding helps too. Moderate physical activity does not affect the quantity or quality of breast milk or affect your baby’s growth. To avoid discomfort from engorged breasts, consider feeding your baby or expressing milk before exercising.

Some activities you can start with include:

• Walking: If you walk briskly, wear a supportive bra.
• Yoga: Start slowly, or look for a postnatal yoga class specially designed for new moms.
• Postnatal fitness or strollercise classes: Look for classes designed for new moms or a class for moms and babies.
• Swimming: You can begin swimming after vaginal bleeding and discharge have stopped.

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Reason # 2: Do It to Feel Good About Yourself
Baby blues are common. In the first few days after childbirth, you may feel tearful, exhausted, irritable or overwhelmed. These mood changes can be caused by many things, such as a change in hormone levels after birth, pain and tiredness from the labour or a lack of sleep from caring for the baby.

The “baby blues” will pass in one or two weeks. It will help if you look after yourself by getting some rest, fresh air and exercise, eating healthy food and accepting help from others.

If after two weeks you still feel blue or you can’t cope or can’t look after yourself or your baby, see your doctor or public health nurse (see also the “Life With a New Baby Is not Always What You Expect” link below).

Reason # 3: Do It to Connect With Others
Getting active together with other new moms and their babies can give you social support. You can make new friendships and future playmates for your baby. Check with your community’s recreation or family services department for programs designed for new mothers.

You might arrange for a friend or family member to give you a break from your baby, while you go for a walk with a friend or participate in an activity you enjoy.

Spending active time as a family will strengthen bonds and build memories.

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Reason # 4: Do It for Your Baby’s Healthy Development
Research has shown that babies need active movement as much as older children to develop both their body and brain.

Babies need a chance to explore their world by rocking, rolling, crawling, kicking, climbing, swinging, throwing and catching.

For example, bounce your baby on your ankles or knees in rhythm to nursery rhymes or songs. Or place your baby on her tummy while you read to her or roll a ball, so that she will lift her head and watch it. For more ideas, see the resources below.

Physical activity is good both for you and your baby, physically, mentally and socially. Being active will help you make this moment in your life both enjoyable and memorable.

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Learn More
Exercise After Pregnancy
Visit this website for tips on starting exercise after childbirth.

Physical Activity, Pregnancy & Postpartum Inventory of Resources
An inventory of resources from the Physical Activity Resource Centre

Moving and Growing: Exercises for the First Two Years
Exercises for your baby and toddler.

“Life With A New Baby Is not Always What You Expect”
Learn more about postpartum blues and where to get help if the blues won’t go away.

Active Movement brochures (New Zealand)
This series of brochures will show you how to provide opportunities for your baby to rock, spin, roll, crawl, catch, throw and kick. These body movements are key to the healthy development of your baby’s brain and body.