If you are an active woman, then stopping yourself from doing many exercise during pregnancy might be very difficult. And also after delivery, you might just be waiting for the green signal from your doctor to start exercise. It is true, that when you work out, you feel good. It feels good to be back in the routine. But, will work out affect your breastfeeding? Well, new moms have a lot of questions about breastfeeding and exercise. So, check out the blog to get answers to all your questions about workout while breastfeeding.
Benefits of Exercise while Nursing
More Energy- Doing exercise release hormones called endorphins, dopamine and serotonin. These hormones are termed “feel-good” hormones. Getting back to exercise after delivery, will put you in great energy and also an improved sense of well-being.
Happy Mood- Postpartum depression is a real thing. Keeping yourself active while exercising is a great way to beat everyday blues. Exercising helps to reduce stress, improves mood and also keep up with mental health.
Sleeps Well- You might be having a hard time sleeping peacefully after baby is born. It is a natural thing; after delivery your whole time is taken up by your new born. Doing physical activity and exercise helps to improve your sleep quality.
Weight Loss- During your whole pregnancy journey, you have gained weight. May new moms wish to get back in shape as soon as possible. Resuming your workout routine helps to promote weight loss and also maintain a healthy weight.
Best Exercise for Breastfeeding Mom
After understanding the benefit of exercise while breastfeeding. Let’s see what are the best exercise for breastfeeding mom-
- Brisk Walking
- Low-intensity Aerobic Exercise
When not to Exercise?
There are some restrictions with the Breastfeeding Moms, so whenever you feel the following things stop your workout-
- If you feel pain while exercising.
- While doing a strenuous workout, you are leaking yourself.
- If you feel a sense of pressure in the vaginal area.
- Trouble emptying your bladder.
5 Tips to Remember while Exercising
1. Pick an exercise you are comfortable with-
Start with exercise which you find most comfortable during your lactation phase. Initially start with a 10 minutes’ workout, then slowly increase it to 30 minutes.
2. Work out at home-
After childbirth, not everyone is comfortable going out. So, you can start with your exercise at home only. Exercise when your baby is asleep, or you can even ask your partner to feed the baby milk while you are exercising.
3. Start with low-impact exercise-
Do not just start with strenuous workout, your body needs time to adjust. In the starting days, start with low-impact exercise like walking, swimming and cycling. They do not put pressure on your abdominal area. Even if you have had C-section, walking is one amazing exercise. For intense workout, consult your doctor first.
4. Stay hydrated-
After delivery, many women have the complaint of feeling dehydrated. It is necessary for you to have a healthy diet and also keep yourself hydrated. Breastfeeding will take up much of your nutrition, you need to take care of yourself to sustain. So, before and after exercise make sure you are keeping yourself well hydrated.
5. Don’t be desperate to lose weight soon-
Yes, many moms make this mistake of wanting to lose weight as soon as possible and it is a completely normal feeling. However, you should not hurry. It took 9 months for you to gain this much weight, give your body sometime to get back in shape again. Even if you are losing one kg per week, it is ok.
What to wear for work out while Breastfeeding?
If you are thinking why it is important to understand what to wear when you work out, you can wear any comfortable clothing. Well, after delivery this idea won’t work up. Your breasts have become heavier now, so you really need to invest in a good supporting bra while exercising, which is supportive, comfortable and breathable. Remember following things: –
- A good bra helps to improve your posture.
- Minimize breast discomfort.
- There should be minimum breast movement while running and jogging.
- A good breast pads to soak any leakage.
When you become a breastfeed mom, your breasts keep changing because of the lactation phase. You will feel your breasts fuller and sensitive, so it will be a good habit to pump out the milk before work out to reduce any engorgement.
So, above are some of the tips for you to work out while Breastfeeding. In the starting, there can be some limitations for you to work out. However, you can consult your doctor and then start with your low-impact exercise first and then increase it. Just make sure, you eat healthily and keep yourself hydrated while doing exercise.
1. Will exercise affect my milk supply?
No, exercise will not at all affect your milk supply. Instead, it will increase your milk supply, benefiting your baby in the end.