Exercises for Breastfeeding Moms to Boost Health and Milk Supply

Best Exercises for Breastfeeding Moms

These 5 exercises will help improve your milk supply and keep your breasts in shape.

• Massages

This is a simple exercise, and all lactating women can do this. Use any oil of your choice to massage your breasts gently. Start from the nipple and keep moving upward. Doing these regularly can increase milk production and avoid breast-sagging issues.

• Crunches

For a breast crunch, keep your fingers on your chest and press slightly. This way, you will put your chest muscles and other muscles around your breast to use. This exercise will not only improve your milk supply but also make your breasts look firmer and bigger.

• Muscle Rotation

In this exercise, gently rotate the muscles near your breast (mostly shoulders). Rotating and moving your shoulders upward and downward will help release all tension in your breasts. This exercise is especially useful for mothers experiencing breast engorgement at night.

• Compresses

Squeeze and release after gently pressing your breasts. Doing these breast compresses regularly can make your breasts flexible, especially at the peak of milk production. This makes it easy for the baby to suck on your nipple.

• Headstand

Here is a disclaimer – do this exercise only if you have experience doing handstands. When your body is in an inverted position, it improves the blood circulation to your breasts and makes them flexible to produce milk based on your baby’s demand.

Effects of exercise on mothers during lactation

Why are lactating mothers advised to exercise while breastfeeding? It is because these simple exercises mentioned above can give them excellent benefits like the following —

• Improved mood patterns

Indulging in regular physical exercises can help you remain fit physically and mentally. You can experience calmness from these routines and stay free from all the stress caused in your body in the postnatal phase.

• Quicker recovery

Many mothers want to regain their muscle tone and great physique within a short time after childbirth. Simple exercises, especially designed for the postpartum phase, can help you achieve these goals.

• Enables better nursing

Indulging in regular but basic physical exercises helps improve your mood and manage your weight well. When you are in a happy phase physically and mentally, you will notice an increase in your breastmilk production. You and your baby will start enjoying your nursing routines.

• Regulates sleep cycles

When you exercise, your body gets used to that routine. By the end of the day, you become tired from nursing, exercise, and other activities. Physical exercise, when done properly, can promote healthy sleep in lactating mothers.

• Disciplined routine

Even simple/basic exercises can go a long way in bringing discipline to your daily routines. Yoga or a ten-minute walking routine can do you a world of good for your overall health.

Note: Always talk to your doctor before trying any physical exercises during breastfeeding to avoid any complications in the future.

Effects of exercise on mother’s breastmilk and supply

According to experts, physical exercises don’t hamper the production of breastmilk supply at all. On the other hand, certain exercises promote milk production in lactating mothers.

Extremely intense physical exercise can lead to the increased production of lactic acids in your breastmilk. However, don’t worry; it doesn’t cause any problems to your baby while nursing. Check with your doctor before indulging in intense workouts.

Many doctors recommend lactating mothers to indulge in simple or moderate exercises daily. These exercises don’t hamper the quality and quantity of your breastmilk. All the important nutrients of your breastmilk, such as calcium, fat, lactose, and secretory IgA, remain unaffected when you indulge in moderate exercises.

Tips on exercises for mothers during lactation

• Always start your exercises after breastfeeding your baby. This way, you can be relieved that your baby won’t get cranky for another hour at least. Your breasts will also feel relaxed once the milk is emptied. Wear proper innerwear to ensure your breasts have adequate support while exercising.

• Always take a bath after your exercise routine and before you breastfeed your baby. Sweat accumulated while exercising may make your nipple taste salty. Also, your baby may not like the sweat odour on your body, due to which he/she may not feed properly.

• Watch out for lumps, blockages, or any discomfort in the milk ducts in your breasts. If you feel anything like these, stop your workout routine (moderate or intense) immediately. Putting extra pressure on these ducts may only worsen the blockage/lumps, thereby hindering the breastmilk supply.

• Lactating mothers should always take care of their hydration before, during, and after workouts, as it is directly proportional to their breastmilk production.