Monthly Featured Article
 Postpartum Exercise Tips for New Moms
Having a baby has its challenges: coping with less sleep, learning how to nurse and feed baby correctly as well as managing weight gained during your pregnancy. As you
adapt to baby’s new routine, exercising may seem like a daunting task. However postpartum exercising has excellent benefits. Besides the obvious goal of gaining back a pre-pregnancy weight, new moms often feel better both mentally and physically which in turn aids them in meeting all the demands of motherhood.
For new moms staring down at the jelly belly that was once a lean stomach or looking longingly at a favorite pair of jeans there can be a sense of urgency. Consult your doctor or health care provider before you begin any exercising. Medical experts generally agree you will need to wait about six weeks or more to heal before you begin.
When you’re ready, start slowly with light forms of exercise such as walking or dancing. Walking allows you to activate your muscles gradually and getting some fresh air has superb benefits for both mom and baby. A good weight-bearing exercise is dancing with your baby. It can uplift your spirits and the movement and music can be soothing for baby. Remember to incorporate stretching into your walking or dancing routine as well.
Easy Tips to Get You Started:
- Try walking 20-30 minutes three to four times a week and gradually work up to 45 minutes. To tell if you're working out at a proper intensity, use the Talk Test while you exercise. Your workout should be intense enough to make you breathe deeply and to make you feel a little winded. Just remember you should still be able to carry on a conversation while you exercise.
- If possible, do 20 Kegel exercises twice a day. Kegels are designed to strengthen your pelvic floor muscles. They are often recommended for women who are experiencing incontinence due to childbirth, medical treatment, or changes/stress on the body.
- You need not stick to just three meals a day anymore. Many health professionals recommend eating five to six small meals a day. Eating more often can prevent hunger pangs and curb over-eating. Typically by keeping your metabolism working quickly you can burn more calories efficiently throughout your day.
- Maintain a healthy diet as part of your weight loss goals. Indulge in fruits and vegetables and have some protein at every meal such as fish, chicken and lean meats. Grill, bake or broil your food rather than frying. Avoid empty calories, such as high sugary snack, soda and chips. A healthy diet includes milk and yogurt two or three times a day.
- Consider partnering with another new mom who is also motivated to get back to her pre-pregnancy weight. Chances are you will get better results if you exercise together and keep each other motivated especially on those days when you are feeling rather sleep deprived.
And remember: According to Health Canada, women need about 350 to 400 extra calories each day for the first year of breastfeeding. For More information: Heath Canada www.hc-sc.gc.ca/fn-an/pubs/nutrition/guide-prenatal-eng.php
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Mommy Websites
& Tradeshows
 www.westcoastmoms.ca
Online Survival Guide for Moms on the Westcoast
 www.belliestobabiescelebration.com one of a kind event, offering a unique opportunity for new and expectant parents and grandparents to explore and shop for trendy baby fashions, décor and so much more!
 www.customink.com
A fun website where you can design your own custom t-shirts for any occasion.
Mothers in Motion: www.mothersinmotion.com A website for mothers who want to lead a healthy lifestyle and mentor their children to do the same.
Mother Goose Program: www.mothergooseprogram.com The Parent-Child Mother Goose Program is a group experience for parents/caregivers and their babies and young children
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Health & Fitness Newsletter Articles
If Expectant Moms put on the Pounds, so
do the Kids - New
Scientist
Study Shows Why Poor Prenatal Nutrition Leads to Obesity - New Scientist
30 Minutes of Exercise Everyday - Lara Leontowich
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