By Getting back into an exercise routine after childbirth is a goal for many new moms. During the postpartum period, exercise can help women tone up, reduce stress, improve their mood and boost energy and immunity. But even though it’s a priority in theory, working out often takes a back seat to caring for the baby, your family and yourself.

Fueled by widespread news coverage of celebrities losing extreme amounts of weight extremely quickly following pregnancy, some women have unrealistic expectations for how much weight they should lose and how quickly they should lose it. However, the rate and amount of weight loss varies from woman to woman.

The key is to ease back into being active. It may take a few weeks or more for you to feel up to working out. If you were exercising during your pregnancy, it may be a bit easier to get back into the swing of things, but you should still take your time and slowly build back up to previous levels of movement. If you weren’t exercising, this is a great time to start a routine that you can maintain long-term.

Once you feel up to physical activity, talk to your doctor about developing a safe exercise program.

Walking is a great way to get moving. You can do it anywhere at any time, and you can take your baby with you for some fresh air – no babysitter necessary. Swimming is another fun, low-impact exercise that can help build cardiovascular strength.

Yoga and Pilates both help increase flexibility and tighten abdominal muscles that were stretched during pregnancy. You may also want to check out local gyms or health clubs, community centers, colleges or hospitals to find classes geared toward fitness for new moms.

No matter where or what type of exercise you choose, remember to prepare your muscles with a five- to 10-minute warm-up that includes light activity and static stretches held for 10 to 20 seconds each (no bouncing). Aim to work out at 50 to 85 percent of your target heart rate for about 20 to 30 minutes, followed by a five- to 10-minute cool-down where you slow your activity and allow your heart rate to return to normal levels. End with a few minutes of gentle stretching while your muscles are still warm.

To calculate your target heart rate, find strengthening exercises designed especially for postpartum women, and for more information, the ACOG Patient Education Pamphlet “Getting in Shape After Your Baby is Born” is available in English and Spanish at www.acog.org/publications/ patient_education.

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