The basics of exercising while breastfeeding

Most moms are aware of the importance of nutrition and exercise, but for new moms, it may be hard to find the time to exercise with the demands of family life, household work, and for some moms, work. “Moderate exercise improves a mother’s health and has a positive affect on her emotional well-being,” says Kelly Bonyata in an article on KellyMom. She says the benefits include: Bonyata offers answers to a few other questions nursing moms may have.

• Higher level of cardiovascular fitness;
• Improved blood lipid profiles and insulin responses;
• Improved energy and reduced stress levels;
• Enhanced maternal-infant relationship; and
• Alleviation of depressions symptoms in those with major depressive disorders.

Will exercising deplete my milk supply?

No, your milk supply will not deplete. Bonyata says, “Studies have shown no difference in milk production or nutrient composition or babies’ weight gain.”

Does lactic acid increase in breastmilk after exercise?

Bonyata says, “Research has not shown a noticeable increase in lactic acid buildup after moderate exercise.” Moderate exercise is between 50 and 75 percent intensity.  If moms exercise at 100 percent (also known as exhaustive exercise), Bonyata says lactic acid does increase somewhat, and it can be present up to 90 minutes post-workout.

Will my baby refuse the breast after I exercise?

“Most studies have found no difference in acceptance of the breast, even after maximum intensity exercise,” says Bonyata. If your baby does seem to refuse the breast or taste of your milk, it could be because your baby is distracted or they don’t like the salty taste of sweat on your breast.

“If this happens consistently, mom might try expressing a little milk (three to five milliliters from each breast) before nursing baby, postponing feeding for a half hour to let the lactic acid levels subside, and/or decreasing workout intensity a bit in the future,” says Bonyata.

Livestrong.com contributor Adrienne Weeks says, “Women who breastfeed can participate in any type of physical activity as long as she feels comfortable.” She shares some ideas on workouts for nursing moms.

Yoga poses help improve flexibility, muscle strength, and endurance. Many studios even offer classes specific to pregnant and postpartum moms. If you want to exercise with your little one, take them on a walk or jog in their stroller. Bonus if there are any hills near you: Pushing the stroller up them as you walk or jog “tones your upper and lower body simultaneously,” says Weeks.

There are a variety of fitness classes moms can take. Popular classes today include Zumba, cardio kickboxing, spin, Pilates, and yoga. “Fitness classes offer an aerobic workout, which burns calories while building muscle strength,” says Weeks. Check with your health club or community center to see if they have any classes geared toward postpartum moms.

“Strength training is important for new moms to help rebuild muscle tone you may have lost during pregnancy,” says Weeks. She suggests moms focus on their abs because they stretch and weaken during pregnancy.

Weeks adds a few things nursing moms should keep in mind: We all know regular activity has a positive affect on our minds, moods, and bodies regardless of our age, sex, or physical ability. It controls our weight, combats health conditions and diseases, improves our moods, and boosts energy.

Check with your doctor before you start your exercise program, especially if you had an episiotomy or C-section as you’ll have to wait until you are healed.  Do what you can and remember...even a little physical activity is better than none.

• Stay hydrated.
• Wear a supportive bra, especially during cardio exercises.
• Nurse before you exercise to minimize any breast discomfort.
• Start slowly and as your endurance and strength return, increase intensity and duration.
• “Certain repetitive movements or heavy weightlifting may cause plugged ducts. If this happens, cut back on your strength training workout until the ducts have healed,” says Weeks.