Having a baby means a lot of things: losing sleep, learning how to hold a tiny person correctly and dealing with the weight you gained during your pregnancy. As you try to get your new routine down, exercise may seem like that last thing you feel like doing. But, being active now is more important than ever because it helps raise metabolism, shed extra weight, provides much-needed energy and helps reduce stress and tension.

Studies show that most women gain an average of about 30 pounds during pregnancy, although many of us end up gaining a lot more than that. On average, 18 to 20 pounds are usually lost within a month of having a baby, but it's those extra pounds that can be tough to get rid of. Keep in mind it took some 40 weeks to gain your pregnancy weight, so it will take time to lose it, too.

Proper nutrition and a gradual return to other forms of exercise (walking, jogging, weight lifting) are just as important in restoring the body to its pre-pregnancy state. You’ll never see a “six pack” if a layer of fat is overlays it. Weight loss and fitness take patience, time, and discipline; if things are pushed too soon, other problems can arise.

It can take 6-12 weeks to return to a pre-pregnancy state – sometimes longer – so don’t give up! You already know that getting back to exercise should be a gradual process. Your body has gone through a tremendous change and it takes time for it to bounce back.

Your doctor will give you the go-ahead for when you can exercise and may give you simple exercises you can do the first couple of weeks after the birth.

Generally, if you exercised right up until the end of pregnancy, you can probably safely perform your pregnancy workout - or at least light exercise and stretching - from the start. If you stopped exercising during your pregnancy or are a newcomer to fitness, it is better to start exercising again more slowly.

If you experienced back or pelvic pain during your pregnancy, talk to your GP, midwife or health visitor before starting an exercise programme.

If you are finding it difficult to do pelvic floor exercises or you leak urine when you cough, sneeze or laugh, it is best to sort this problem out before returning to exercises such as sit-ups, general exercise classes or vigorous exercise.

Sit-ups and aerobic types of exercise (e.g. running, aerobics or tennis) can place strain on your pelvic floor and may cause leaking from the bladder (postnatal incontinence) in some women who have had a baby.

If you have had any problems with leaking during your pregnancy or afterwards it is best to avoid this type of exercise until your pelvic floor has returned to normal. Keep doing your pelvic floor exercises in the meantime and ask your GP or midwife for advice. You may need to be referred to a women's health physiotherapist if the problem continues after several weeks.

Most women should wait until after their postnatal check before attending exercise classes. If you would like to join a class after then, choose one taught by a specialist in the field of postnatal exercise, a midwife or women's health physiotherapist. Or find a low-impact class with plenty of toning and stretching and let the teacher know you have just had a baby.

In some areas, you may be able to find some exercise classes run by a midwife or physiotherapist which are specifically designed for women who have just had a baby. Ask your midwife or health visitor if she knows of any classes in your area.

Make sure that you wear a supportive bra. You may find that feeding bras are not supportive enough and you need to wear a sports bra whilst exercising. You may also need to wear breast pads. The important thing to remember is to be gentle with yourself and follow doctor's orders.

Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well-hydrated and don't give up.

Fitting in exercise may be hit or miss as you adjust to your new life and baby. So do the best you can and focus your energy on taking care of yourself and your baby