Fit Pregnancy » What to expect when you're done expecting -

During this time you will experience a love unlike any you have ever known, but will also weep for mothers you have never met when you hear they have lost a child. In this day and age, most expectant moms have been warned about “baby blues” and “postpartum depression” but there are so many other things that women aren’t told to expect once their baby has arrived. As a continuance of our last issues “what to expect”, this article will explore what to expect after the baby has arrived and how to get back to being you.

So how do you go from sobbing over TV commercials two days postpartum to fighting fit with a toddler? Well, it’s not a smooth road, but it isn’t impossible either. Being prepared is the best strategy, and with some well established expectations you too will get there.

First of all, you should know that there are some factors that are playing against you from the very beginning. Hormonal fluctuations will account for many things that go awry. The sudden decrease in hormones in the first few days after birth is the prime suspect in causing those “baby blues”, experienced by about half of all postnatal women. It can begin within a couple days after delivery or even a couple months. It tends to only last a few days and resolves itself (after many tears have been shed). If it lasts longer, and does not resolve itself you could be one of the 10% of moms who experience postpartum depression. It is crucial to seek help from your physician if you think you fall into this category.

Another hormonal factor playing against you is actually a brilliant self defense mechanism. Your hormones are responsible for helping you hold onto some of that extra body fat you accumulated during pregnancy, as a means to sustain a healthy supply of breast milk. It is estimated that in a normal pregnancy, with a normal weight gain of about 30 pounds (13.6 kg), almost 8 pounds (3.6 kg) of that is necessary body fat. Your body will try to hold on to that extra weight to adequately produce breast milk. Breast milk contains about 20 calories per fluid ounce and the average newborn will consume about 400 calories per day. For this reason you will need to make sure you are consuming at least 300 extra calories per day (and be sure to account for calories lost during exercise, if you are exercising).

It’s a hairy situation

Many women say that during pregnancy their hair is fuller and healthier than it’s ever been. Many attribute the change to the use of prenatal vitamins, while others believe that it is the increased blood flow and circulation that causes the hair to grow and be healthy. However, in most cases, once the baby is born that sudden hormonal change causes serious hair loss.

Made it to the gym, now what?

A lot of women are concerned or unsure about what they can or can’t do in the gym after the baby is born. So here are a few general ideas on what is OK.

First of all, if it hurts, DON’T DO IT! Depending on how soon after delivery you are attempting to get back into your routine, listen to your body! If you had an episiotomy or a cesarean, be careful that you don’t put strain on any stitches or staples. It’s always best to start back slow… but start! Speaking to your gynaecologist or doctor is also recommended in case there were any complications.

Once you are ready to integrate weights back into your routine, here are some basics that you can start with:

• Shoulders: Seated shoulder press, front and side lateral raises
• Chest: Seated chest press, Incline dumbbell flys
• Back: Light low rows, light lat pull downs (Natural delivery only)
• Legs: Walking lunges, light leg extensions, standing leg curls
• Arms: Dumbbell bicep curls and tricep kick backs

*Women can start abdominal exercises much sooner after a vaginal delivery than a cesarean delivery. Please discuss this with your OB at your six week check up. The bottom line is if in doubt, rather don’t. But if you want to get back to feeling your old self again, and that includes getting fit and healthy, do it and don’t feel guilty for it. You deserve it, and so does your baby!