Before beginning an exercise program make sure that you check with your health care provider. You need to make sure that your body is sufficiently recovered, and you are physically ready to begin exercising. It is important to start slowly, and increase your exercise duration and intensity carefully. Walking, biking and swimming are all good aerobic activities, and you can use the following guidelines for developing your fitness program.

• Work at an intensity that feels moderate. You should be able to talk without getting out of breath.
  
• Start with 15-20 minutes of exercise, 2-3 days a week. Slowly increase your time and intensity each week.
  
• Listen to your body and do only what feels comfortable.
  
• If you feel extremely fatigued, faint, nauseous, or experience pain, stop your workout and rest. You may be working at too high a level or are not fully recovered. Decrease both your time and intensity the next time you exercise, and take breaks when you start to feel uncomfortable. If you continue to experience any of these symptoms, stop exercising and check with your health care provider.
  
• Drink plenty of water before, during and after your work-out. If you're breastfeeding, make sure you are getting enough calories to make up for those expended during exercise.
  
• Include a strength and flexibility component to your fitness program. It is a good idea to have an exercise specialist help you get started, and make sure you are using proper form.
  

There is a helpful book called "How to Raise Children Without Breaking Your Back" that contains information and exercises created specifically for postnatal women.

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