Its almost New Years! Trying to get back in shape?🎉🎊🎉🎊Exercise and Breastfeeding Updated December 15, 2014. Written or reviewed by a board-certified physician. See Abouts Medical Review Board. Exercise, along with a balanced diet, is an essential part of a healthy lifestyle. Light to moderate physical activity is safe and beneficial for breastfeeding mothers and has no effect on the amount, taste or composition of breast milk. Always check with your doctor before starting a postpartum exercise program. If you had a routine delivery without any complications, you could probably start exercising shortly afterward. But, if you had an episiotomy or a C-section, you will have to wait until you have healed. During the first few weeks after your delivery, it is important to get enough rest and establish your milk supply. Be sure to start any activity slowly, and gradually increase the duration and intensity. Stress and fatigue can decrease your milk supply and put you at risk for mastitis, so dont overdo it. If you become too tired or overwhelmed, cut back or stop exercising. You can always start again at a later time. The Benefits of Moderate Exercise for Breastfeeding Moms It improves overall health and well-being. It stimulates the release of endorphins, feel-good hormones that can help chase away the baby blues, boost your mood, and make you feel happier. It increases your bodys levels of prolactin, the hormone responsible for milk production. It can increase your energy level. It helps to relieve stress. It increases lean muscle and keeps you fit. It aids in the prevention of heart disease. It can lead to a better nights sleep. Along with a healthy diet and breastfeeding, regular exercise can help you lose your pregnancy weight. Things You Should Do Check with your doctor before beginning an exercise program. Start exercising for short periods of time a few days a week, then gradually increase your activity level. Stop exercising if you feel pain or experience palpitations, dizziness, shortness of breath or an increase in vaginal bleeding. To prevent injury, spend a few minutes warming up before beginning your routine and take a few minutes afterward to cool down. Drink plenty of fluids to avoid dehydration. Have a glass of water before and after your workout. Breastfeed your baby or express your breast milk prior to exercising. Full breasts can make exercising uncomfortable. Wear breast pads if you are concerned about leaking breast milk while you are working out. Wear a supportive bra that fits properly. A very tight bra or one that does not provide enough support can be uncomfortable and put you at risk for mastitis. If you have a tendency to develop mastitis, limit upper-body exercises, especially lifting weights. Exercises to Consider Go for a walk or a hike. Carrying your baby in a baby carrier or pushing a stroller is a great way to get moving and enjoy the fresh air. Take a jog. Go on your own or with your baby. Jogging strollers make it easy for you to take your baby out for a run. For safety, make sure your baby is securely strapped into the stroller and use an infant helmet to prevent injury in the event the stroller tips over. Join a mommy and me exercise program. Find a yoga class or exercise class that incorporates the baby into the workout routine. Mommy and me classes are also a great way for new moms to meet and socialize. Go for a swim. Swimming is a great low-impact, whole body exercise. Exercise at home. Use a DVD or hop on the treadmill. Having exercise equipment at home makes it easier to get in a workout, and its great for rainy days. Join a gym. Many gyms now offer child care so you can bring your baby with you. Strenuous Exercise Although a moderate fitness program is safe and healthy, vigorous exercise can lead to a breast infection and cause a decrease in your milk supply. It can also change the taste of your breast milk. Strenuous exercise can cause lactic acid to build up in your body and enter your breast milk, giving your normally sweet breast milk a bitter taste. Perspiration can also alter the taste of breast milk since sweat on the breasts may taste salty. Some babies are not bothered by these changes, but others may refuse to breastfeed. To Minimize Breast Refusal: Breastfeed your baby before you exercise. Wait 90 minutes after vigorous physical activity before putting your baby back to the breast. Lactic acid levels remain in breast milk for up to 1 ½ hours. Take a shower or wash your breasts after your workout and before nursing your baby. Finding the Time For a new mom, the hardest part about exercising is probably finding the time. It can be difficult to juggle all the demands of a family, a household and work, then still find time to exercise. You may want to hire a babysitter or make arrangements for your partner to watch the kids so you can get in a workout. Do what you can and dont worry if its sporadic. Its important to remember that even a little physical activity is better than none at all. Source: Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Breastfeeding A Guide For The Medical Profession Sixth Edition. Mosby. Philadelphia. 2005.
Posted on: Sun, 28 Dec 2014 23:32:49 +0000
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