Conquering Postpartum Fatigue

Fast Fitness Tips for New Moms

By Brenda Stokes

So you've given birth to a healthy baby. You come home expecting rest but find yourself awake at all hours of the night among the sounds of crying and your own shuffling footsteps. You're exhausted. And even though it might seem like you'll be on permanent low gear, rest assured – energy is around the corner. In order to get around the bend, however, you should consider getting up on your feet.

It's true that exercising takes energy, but it is the best way to boost your energy levels in the long run. "A lack of activity directly translates into lethargy," says Brad Schoenfeld, owner and operator of the Personal Training Center for Women in Scarsdale, N.Y., and author of Sculpting Her Body Perfect (Human Kinetics Publishers, 2002). He recommends actually starting your exercises before you're pregnant and continuing them, with your doctor's approval, up until birth, then resuming activity a few weeks after delivery.

But for those of you who did not practice the ideals of fitness while pregnant, don't fret. You can still regain your former strength but must apply the effort of exercise. Schoenfeld recommends strength training to boost energy levels and provide "the strength to tackle activities of daily living."

Moreover, these exercises are fairly simple and take up a minimal amount of time. "Performing one set of a few basic exercises will do the trick and shouldn't take more than 20 minutes to perform," he says.

Try lifting some weights when the baby has just nodded off or while waiting for the oven timer to sound. The increased muscle tissue will help bring you back to your old, energetic self in no time, all the while shedding those pregnancy pounds.

Corry Matthews, a pre- and postnatal expert with Gold's Gym, suggests taking light walks with your baby. During the first few weeks after childbirth, short walks are best, as your body needs time to heal.

Likewise, try letting your husband or a friend watch the baby for a few minutes while you take a quick walk. The time alone is a good way to let go of some stress, and keeps you moving rather than lying around.

Kate St. Amour, a mother of two children, including an 18-month-old, can attest to the benefits of a quick stroll. "What has kept me sane during the trying postpartum period is taking time for myself – even if it is just a walk to clear my head – while my husband sits with the kids," she says.

Taking a break is good for you and, of course, allowed! You don't have to attend to your little one every moment of every day. Let someone else have the pleasure of your new arrival's company for an hour, 30 minutes or for a quick five-minute breath of fresh air.

Want to see more?

• The Postpartum Massage Primer
• Preparing for Postpartum Life: The Joys and Challenges of Life After Delivery
• You Know You're a Mother When
• Talk about it!