Breastfeeding and Exercising for a New Mother – All You Need to Know

Ease into the routine

It’s important to listen to your body as it undergoes significant changes during pregnancy and childbirth. Ease yourself into a workout routine to feel better and to get back in shape.

Clear the workout plan with your physician and take it easy if you feel the strain. If you are a breastfeeding mom, low-intensity workouts such as yoga, Pilates, or water aerobics are ideal. If you like to run, consider shorter distances and lower running speeds. While some moms may be able to resume intense training shortly after childbirth, it’s not recommended for those who weren’t partaking in such intense activities prior to childbirth or pregnancy.

Moderate exercising

One must be careful that they don’t exert themselves too much as indulging in too many exercises for breastfeeding motherscan leave them drained and exhausted. Moreover, the body does not produce enough breast milk when one exercises too much.

Furthermore, strenuous exercising can lead to build-up of lactic acid, lending a slightly bitter taste to the breast milk. Also, as sweat can lend a salty taste to the breast milk, it’s recommended to wash your breasts after a workout and before feeding, or wait about 90 minutes to allow the lactic acid to dissipate in order to minimise breast refusal.

Time your workout

Timing your workout around your baby’s feeding schedule is crucial as if you feed your baby often, it can get tricky. It’s advised to plan your workout after feeding the baby, so that not only the baby is taken care of but you also feel lighter and are able to focus on the workout. If feeding is not possible, then it is advisable to pump right before the workout as exercising with fuller breasts can get uncomfortable. Finally, if none of these work on certain days, don’t stress much about it and remember that you’re doing your best.

Hydration

Keeping yourself hydrated at each time is very important as body is not able to produce enough milk if it’s not getting enough water. So, ensure you drink enough water before and after your workout, to maintain hydration levels. Always keep water with you or set reminders on your phone if you’re prone to staying thirsty.

You can also level up your hydration by infusing water with dried and fresh fruits, or vegetables, thereby increasing your mineral uptake.

Eat a more healthy diet

Eat a healthy and balanced diet to produce adequate milk. If you’re looking to shed some weight, focus on whole foods that keeps you fuller for longer and avoid empty calories (such as those from refined foods). Don’t skip meals or drastically reduce your calorie intake as breastfeeding burns about 500 calories a day. This is in addition to the increased calories your body needs to produce the milk.

Think of it as ‘me time’

Exercising post-childbirth can help regulate your mood and improve your chances of bonding with the baby. It’s the perfect time to focus on yourself and thisin turnhelps you take better care of your little one. Apart from shedding that extra weight, exercises for breastfeeding mothersalso help with post-partum depression.

Conclusion

Set your routine in such a way that you’re able to workout and focus on yourself without compromising on other aspects of your life. Seek help from family members or consider hiring a maid or babysitter to help during the initial months while you ease into a healthy routine. And most importantly, listen to your body. While doing exercises for breastfeeding mothers, if you notice any discomfort, bleeding, or leakage, stop immediately and consult a doctor.

Source:VeryWellFamily, WhattoExpect, Aaptiv

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on August 04, 2022