Tips for Getting Back in Shape After You Have a Baby
1. It is never selfish to do something for yourself. You will find it easier to meet the challenges of motherhood when you are fit and healthy. When you are happy, the whole family benefits.
2. Start slowly, and build gradually, especially if you did not exercise during all or part of your pregnancy. You are less likely to continue with the fitness program if you over do it in the beginning.
3. Drink plenty of water, at least 8 ounces a day, more if you are exercising, and even more if you are nursing. Water is critical to keeping you hydrated during this important time, when your body is still in recovery mode from the hard work of developing (and if you are nursing, sustaining) a baby.
4. Continue to take prenatal vitamins if you are nursing, and if you aren't a good vitamin/mineral supplement is advised.
5. After you have a baby you may want to start with a very low impact form of exercise for lots of reasons. Your body is returning to it's pre-pregnancy shape and size, and therefore is in a state of transition, your ligaments are still loose from the pregnancy hormones, you may experience incontinence until you rebuild the strength in your pelvic floor muscles, your breasts may be enlarged and sore if you are nursing.
6. Walking is an excellent form of exercise, and one you can do with your baby in a stroller (at any age). As with other forms of exercise, start slowly and build gradually. An added benefit of any outdoor exercise, is that being outside gives you a new perspective on things and aids in stress release.
7. It is not important what type of exercise you participate in, the key is to find something you enjoy and stick with it. Consistency is the important factor. Your options are endless: you can hike, bike, do aerobics, yoga, pilates, swim, or walk.
8. This is not a time for rigid dieting and rapid weight loss. Choose a well-balanced, nutritious eating lifestyle. It may take many months, as many as nine, to lose the weight you gained during pregnancy and to tone up. Your body may never completely return to it's pre-pregnancy shape. Some women's bodies simply change permanently with pregnancy. Try not to think of this change as negative, consider what you have gained in exchange.
9. If you are nursing yo will need approzimately 500 additional calories per day to support lactation. Take it easy and be sure to get plenty of rest.
10. An ideal fitness program includes cardiovascular training, toning/muscle strengthening, and flexibility or stretching, three to four times per week for aobut one hour.
11. Don't be to hard on yourself. Motherhood is challenging, you may not be ble to exercise as often, or get into shape as quickly as you would like Do what you can, and enjoy this precious time with your little bundle of joy!
Fifteen Fun Things to do With Your Baby
1. Music Time: Turn on your favorite music and dance, sing, rock, or jsut listen.
2. Outside Time: Get some fresh air every day. Spend time in nature.
3. Reading Time: It is never to early to begin reading with your baby. Look at the pictures and talk about what you see.
4. Bath Time: Babies love the water. Play in shallow bath water with your baby. Splash, sing, and wash together. Never, ever leave your baby alone near water.
5. Errand/Chore Time: Your baby wants to be with you. Include your baby in your everyday activities. Stay calm and loving. Sing, chat and play with your baby as you go.
6. Social Time: Form or join a play group or a mom and baby class so both of you can interact with others.
7. Diaper Time: Make the most of this one-on-one time (several times a day) by playing games, singing, and talking about his or her body parts: Eyes, nose, cheek, chin, belly button, etc.
8. Mirror time: Babies of all ages are fascinated with their own reflections. The older they are the more sophisticated the games you can play together with your reflections.
9. Counting Time: Count everthing you see. The spoons in the drawer, the ducks in the book, the rocks that you find in the garden.
10. Play Time: Play finger games with baby - Like - Where is Thumpkin, Five little ducks, and wheels on the bus.
11. Art Time: Babies love art too! Take baby in a forward facing sling to an art exhibit or sidewalk art show, marvel at the colors and shapes - oooh and ahhh with baby - it's a delight.
12. Picture Time: Look at photos together. Teach your baby the names of the people in the pictures. Later as your baby matures pictures are a good way to teach the names of and discuss feelings.
13. Brain Time Face your baby while you speak. Talk to baby, sing songs, say rhymes and just chat away. Babies brain is growing in the first year, help her along with music, art and reading.
14. Shopping Time: When you have run out of things to discuss at home, take shopping trip. Talk about the sights, sounds, and smells. Count the veggies and compare colors.
15. Strollertime: Of course we had to include Strollertime. This is fun for both you and your baby, and you get to increase your energy, improve your sleep, tone up and feel great!
