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Getting Fit After Baby

Exercise Is Good for
You and Your Child

By Aneema Van Groenou, M.D

Yoga, Pilates and a creative array of "exercise with Baby" classes can give you a guided workout. Having a scheduled class helps maintain motivation and the "mommy group" atmosphere is supportive and fun. Plus, indoor classes beat the winter blues.

Holding Baby through a range of stretching and toning activities pushes your body a little further, and that cute face helps the hour fly by. And you can do these basic exercises at home, too:

– Lying on your back, hold your baby straight in front of you and gently lower down with your elbows pointing out to the sides. Push out and repeat 10 times. Complete three sets of 10 repetitions.

– Lie on your back with your baby sitting on your stomach with your knees bent. Contract your abdominals and lift your shoulders and head off the ground. Keep your spine and neck in line and contract your belly to lift your upper body. Hold for a count of five seconds, then release your head and shoulders back to the ground. Repeat 10 times. Complete two sets of 10 repetitions.

Exercising with Baby is easy and fun and will help you meet your fitness goals while involving your child in your healthy habits. Down the road, your child will appreciate exercise as an essential – and enjoyable – part of the day, just like you do.

Breastfeeding and Exercise Good news! A regular moderate workout will not interfere with your ability to breastfeed. Initially, you may notice that you produce a little less milk after exercising. This is because you are dehydrated. Remember to drink for two – at least 1 liter of water per hour of exercise. After an intense workout, some lactic acid may make breast milk taste funny temporarily. It is safe for Baby to drink, but if your child doesn't like it, breastfeed before exercising. You may want to breastfeed before a workout anyway so your breasts are not uncomfortably full. Nursing pads will help protect nipples from unpleasant abrasion with exercise.

Want to see more?

• Exercise Your Way Through Pregnancy
• Multiply the Benefits: Exercise During a Multiples Pregnancy
• Stretching Your Limits: Flexibility Helps During Pregnancy
• Talk about it!

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