The last few weeks of pregnancy and the first few weeks of postpartum are all about prep, rest, and recovery. Like most moms, you may be ready to get back in the gym but are experiencing some anxiousness about the effect exercise may have on your breastfeeding journey.
The short answer is: yes, it’s perfectly safe to exercise while lactating. Now you can breathe a sigh of relief! Not only is exercise and lactation a safe combination, but it is also great for your mental and overall physical health. Exercising and breastfeeding will not decrease the nutrients present in breast milk. Your baby will still receive adequate nutrition if you are working out, as long as you keep a few things in mind.
What to know about Exercise and Breastfeeding:
- Don’t overdo it, ease back into exercise with low-impact activities. Your body is amazing and will recover quickly after birth, but it is still healing for several months after your baby is born. For this reason, it is best to start slowly and work your way up in intensity, to prevent injury or burnout.
- Be intentional about taking in enough calories. A calorie deficit could negatively impact your milk supply. If you are burning a large amount of calories, replace them with healthy calories that are rich in proteins and vitamins essential to maintaining a healthy supply. Choose foods like eggs, lean meat, beans, fruits, and vegetables. You might want to lose all the baby weight but you want to focus on health instead of weight loss.
- STAY HYDRATED! This is a major factor in keeping a healthy supply of breast milk, make sure if you are sweating, you are even more intentional about your water intake. Adding in some electrolytes can help you stay hydrated and keep your mineral levels normal. These Cure Hydration mix ins are some of my favorite tasting, without a bunch of sugar.
- Wear a supportive bra, but make sure it is not overly tight or restricting. Bras that are too tight can cause several issues for breastfeeding moms such as clogged milk ducts, and soreness, and can sometimes lead to a painful infection called mastitis. If you notice any hard lumps in one spot or redness, carefully watch if the bra is constricting.
- Empty your breasts fully before working out whether by breastfeeding or pumping. This will help make exercising more comfortable for you. If a workout lasts longer than expected, you can worry less about becoming engorged or throwing off your normal feeding routine.
HERE’S A TIP:
It may be helpful to create a log. Track workouts, calories taken in and calories burned, and your daily water intake. This is a fantastic tool for moms who want to be healthy while maintaining an adequate diet for the extra calories your body needs while breastfeeding.
If you notice a decrease in your supply or issues while breastfeeding this type of log can also help you to identify patterns that may have caused you to experience these symptoms. Check out this blog post on low milk supply if you’re concerned.
As always, getting help from your local Board Certified Lactation Consultant if you have concerns associated with breastfeeding is a great option. Sharing your log with them can give them insight into your daily routine and if adjustments are needed, they can advise you accordingly. You can also create additional logs with information about your breastfeeding routine. Recording the time of day, and length of breastfeeding/pumping sessions and specifying the side used can also be a great tool for a professional to help identify positive or negative patterns that could impact a healthy supply of breast milk.
So to conclude, get out there and enjoy a workout by yourself or with some friends. Even if it’s just incorporating some daily walks into your routine, while pushing your baby along in a stroller, exercise will be great for you overall!
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