Question: I was on bed rest for two months with a difficult pregnancy and now that I've delivered (by c-section), I feel so weak and tired all the time. What are some good exercises to slowly ease back into things?

        Answer: First check with your doctor to make sure nothing abnormal is going on with your body and that your abdominal area is healed and ready for physical activity.

        If you get a clean bill of health, you can start by eating high-quality foods (five or six small balanced meals per day, every two to three hours) that will supply your body with ample nutrients for energy, maintenance and repair. Lean protein from chicken breast and fish; unprocessed carbohydrates, such as whole-grain brown rice, sweet potatoes and oatmeal; vegetables, such as asparagus, broccoli and green beans; and moderate amounts of fruits such as strawberries, raspberries and grapefruit are just a few of the healthful foods you can eat to help you get back up to speed. Be sure to drink ample amounts of water, too.

        With regard to exercise, be sure to start out slowly and easily with basic movements — an easy walk or ride on a stationary bike for 15-20 minutes.

        Having a baby puts tremendous strain on the body, and all women recover at different rates, so be patient and think of getting back up to speed as a developmental process where you start out slowly, push through some of the tough times and slowly add more duration, intensity and variation.

        For example, in week one you would walk every other day for 15 minutes to reintroduce your body to consistent movement. As the weeks go on, you add three to five minutes per week to each exercise session until you are walking at a brisk pace for 30 to 45 minutes.

        You will have good days and bad days, but just remember that when you are feeling good, push the envelope a bit and walk at a faster pace and listen to your body by easing up when you are feeling a bit run down. On days that you don't feel too great, still get out there and do a low-intensity session. This will slowly get your conditioning and energy levels back to normal.

        When you get to that point, you can decide if you want to shoot for longer walks, maybe an easy jog or the addition of some mild strength training to increase lean muscle mass.

        Consult with a fitness professional on designing a plan. Take it step by step and you will build a solid foundation of fitness that will support a more energized and conditioned you.
       

        Email certified personal trainer Dave Patania at davpatania@aol.com.

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