Today I’m sharing some tips on ways to exercise while breastfeeding. Many new mums want to return to fitness. Some believe that it is not worth it because training in actively working muscles produces lactic acid, which allegedly can change the taste of milk and spoil it. Such a substance is synthesised, but with properly selected loads, its amount is so small that it simply can not affect the milk.

Can you Exercise While Breastfeeding?

While it’s true that breastfeeding can make a high impact fitness routine more challenging, if everything is done correctly, regular fitness exercises aren’t bad for breastfeeding mums. It’s only if the exercise routine is exhausting, that they could lead to fatigue and may reduce the amount of milk. Keep reading for more ways to exercise while breastfeeding. 

There is another important point to keep in mind while breastfeeding. During lactation, the breasts are filled with milk, and the mammary glands are actively working, because of which they become more vulnerable. And performing too complex fitness exercises increases the risk of their damage, which often leads to such an unpleasant disease as mastitis.

When can a new mum start exercising?

If the childbirth is natural and uncomplicated, then the new mum can start with some simple exercises  just a few days after birth. It will accelerate the process of uterine contraction, as well as return stretched and weakened abdominal muscles to their former state. Walking, low impact yoga or pilates are great places to start.

However, it’s better to postpone fully-fledged training for at least two months, so that the body has time to recover from pregnancy and childbirth, and gain strength.

If your baby was born as a result of cesarean section, it complicates the situation. In this case, you can start to exercise while breastfeeding no sooner than two to three months after the operation, that is when the seam could be completely healed. To determine the optimal time for yourself, you should check with your doctor and not rush into fitness.

It is important you take care of yourself both physically and mentally as a new mum. Don’t forget that you can still partake in many of the hobbies you enjoyed before your baby was born. Maybe you loved to snuggle up under a blanket, to watch movies or a good box set. Or perhaps you enjoyed having a flutter at Hellspin Online Casino – Both are still possible. 

Your postnatal routine should involve mild to moderate fitness exercises, healthy nutrition, and enough sleep, to ensure good mental health for new mums. (Yes, having a child makes it quite challenging!)

Perfect fitness exercises for a nursing mum

As a nursing mum, you should avoid athletics and other sports that involve running and jumps (step aerobics, classical aerobics, tennis, jumping). Quick sharp movements can cause trauma to the mammary glands. Low impact exercise while breastfeeding is best.

However when lactation settles down, and the milk stops arriving constantly, then such training will be possible, but with a properly selected supportive bra. Weight training may harm the milk supply, so you should avoid this form of exercise while breastfeeding.

As a nursing mum, you can do fitness, swimming, walking, yoga, or Pilates.  Swimming not only improves muscle tone and tightens the body, but also will help the new mum calm down and relax. But the water in the pool must be warm, as cold can lead to mastitis.

Some other types of sport are also available, and you should pay attention to those that you like. But when choosing a suitable sport, it is worth remembering that each of them has its pros and cons of being a suitable form of exercise while breastfeeding.

Tips on how to establish a post-pregnancy fitness routine

So, where to start? If you plan to engage thoroughly, then it makes sense to enroll in a sports club. But in this case, you will need to leave the baby, and not all mums can do this. If you do not have such an opportunity, you can effectively exercise at home. 

If you were actively engaged in sports both before pregnancy and during pregnancy, you can train almost in full force, because your body is ready for such loads.

1. If you are worried that the lactic acid produced by the muscles may get into the milk and affect its taste, it is better to start training immediately after feeding, in this case, the substance will have time to be processed and broken down. In any case, exercise should end no later than an hour and a half before the next feeding. 
2. If you are a beginner, then at the beginning choose the simplest exercises and perform the minimum number of repetitions. Gradually increase the number of approaches and the pace. Then try to move on to more complex elements. 
3. Do not overwork, because it can harm your milk supply. If you feel tired, rest and recover. 
4. Choose comfortable clothes. It is desirable to wear a special supportive sports bra, t-shirt, and shorts (or tights and sweatshirt). 
5. Do not forget to eat properly. Your diet should include meat, fish, cereals, grains, fruits, berries, vegetables, vegetable oils, and dairy products.

It’s also worth remembering that exercising should bring joy. Take care of yourself and enjoy your life as a new mum! 

Finally, let me know in the comments if you have any other tips on how to successfully exercise while breastfeeding.