Getting fit after baby

Once you've given yourself the recommended six weeks to recuperate (perhaps longer if you've had a Caesarean), you can start to think about taking some gentle exercise in order to tone up and regain some of your former fitness

We're not advocating a formal exercise programme, although you may want to seek advice about these yourself in due course. (Ask your health visitor or GP for advice before you start a new exercise program, especially if you've had a Caesarean or other complication).

The focus is on getting out and about and upping your activity levels gradually - and an increase in exercise will boost your energy levels, having a positive knock-on effect on your mental wellbeing.

Stepping out

One of the best - and gentlest - exercises you can do is walking. It's something you can do as a family or on your own with the buggy. It's up to you to set the pace and distance to suit yourself, and you can gradually increase this as your fitness levels improve.

Just try to ensure you raise your heart rate a little, but don't walk so hard that you can't keep up a conversation at the same time.

Walking can have other benefits, too: if you take your baby with you the rhythm might help him to sleep, and the fresh air and sense of being back in the Great Outdoors can lift your mood if you're feeling down or claustrophobic. For an added challenge, try to include an uphill section.