Exercising after pregnancy is possibly one of the best things you can do for yourself. It helps promote weight loss, improve cardiovascular fitness and increases your energy level. For new moms, exercise can also help restore muscle strength and tone, relieve stress and boost your mood.

If you had an uncomplicated vaginal delivery, it's generally safe to begin exercising as soon as you feel ready. However, if you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.

Here are 10 tips for exercising after pregnancy:

1. Take time to warm up and cool down.
2. Drink plenty of fluids.
3. Stop exercising if you feel pain.
4. Include your baby, either in a stroller while you walk or lying next to you on the floor.
5. As long as you drink plenty of water, even vigorous exercise won't significantly affect the amount or composition of your breast milk. But try to avoid exercises that make your breasts sore or tender.
6. To prevent infection, avoid swimming until you have your postnatal check and have seven days without any postnatal bleeding or discharge. You may need to wait longer if you had a caesarean or stitches.
7. Vigorous exercise can put a big strain on your pelvic floor muscles and may cause you to leak urine. Avoid sit-ups or aerobic exercise, such as running, aerobics or tennis, until your pelvic floor has recovered (usually after ~6 weeks postpartum).
8. Pregnancy hormones can also affect your joints for up to six months after childbirth. Be careful not to do too much high-impact activity too soon.
9. Walking at an easy pace promotes healing and helps prevent blood clots and other complications.
10. If you want to take an exercise class, try to find one taught by a postpartum exercise specialist. Many YMCAs, recreation centers, gyms, and yoga studios offer exercise classes for new moms. Or you could always go for a low-impact class that focuses on toning and stretching.

Aimee Brown, PA-C, Billings OB-GYN Associates

Deciding how you will feed your baby is not an easy decision. While you're weighing the pros and cons, talk to your doctor or lactation consultant. These health care providers can give you more information about which option may be the best for you and for your family.

Breastfeeding is the recommended method for newborns. A number of health organizations including the American Academy of Pediatrics (AAP), the American Medical Association (AMA), and the World Health Organization (WHO) — recommend breastfeeding exclusively for the first six months of life.

Some women are not able to breastfeed or are limited in their ability to produce breast milk. In these circumstances, and for other reasons, formula feeding may be necessary.

Benefits of Breastfeeding:

• Breast milk contains the right balance of nutrients for your baby and is known to boost your baby's immune system. It provides natural antibodies to help your baby fight off illnesses, such as ear infections, respiratory infections, allergies, and GI infections.
• Breast milk, in most cases, is more easily digested. Babies may be less constipated and gassy.
• Breast milk may lower the risk of sudden infant death syndrome (SIDS).
• Some studies suggest that children who are exclusively breastfed have slightly higher IQs then children who are formula fed.
• In many studies, breastfeeding has been identified in reducing risk factors for childhood obesity, asthma, type 1 and type 2 diabetes, high cholesterol, and certain cancers.
• Women who breastfeed have reduced risks of developing breast cancer, ovarian cancer, diabetes, and heart disease.

Breastfeeding Considerations:

• All types of formula are fortified with essential nutrients.
• Formulas can easily be adapted for infants with significant GI issues or allergies.
• Your spouse and others can feed formula-fed babies. Bottle feeding will allow others to share in infant bonding and can also help give mom a break.

Formula Feeding Considerations:

• Formula fed babies are often more gassy and firmer bowel movements.

For more information about feeding your infant, contact your doctor or a local lactation consultant:

Children’s Clinic: Leslie Gould 406.281.8700 or 530.802.0975 email: childrensclinicbabies@gmail.com

Billings Clinic Lactation Services: 406.238.5083

Aimee Brown, PA-C, Billings OB-GYN Associates