Easy to moderate physical activity is safe and beneficial for breastfeeding mothers, plus it does not affect the amount, taste, or composition of breast milk.
Exercise after birth
If you have had a normal birth without any complications, you can probably start exercising within a few days. However, wait until your body heals if you have had an episiotomy or a cesarean section.
If you are still sore after the birth of your baby, you are bleeding heavily, or you have a breast infection, do not start exercising. Before beginning an exercise program after giving birth, you should always talk to your doctor.
How to start postnatal training
It is crucial to get enough rest and establish the breast milk supply during the first weeks after birth. So you want to start exercising slowly.
Remember that stress and fatigue can reduce your breast milk supply and put you at risk for breast problems such as mastitis (a breast infection), so do not overdo it. If you get too tired or overwhelmed, cut down or stop exercising for a while. You can always restart at a later time.
What you should know
When you start your training journey, there are a few things to keep in mind. Here are some tips to help you stay safe and comfortable.
- Breastfeed or pump breast milk before you start exercising. Full breasts can make it uncomfortable to exercise.
- Start exercising for short periods a few days a week, then gradually increase your activity level.
- Stop if you feel pain or dizziness, shortness of breath, or increased vaginal bleeding.
- To prevent injury, take a few minutes to warm up before starting the routine, and take a few minutes afterward to cool down.
- Wear breast pads if you are concerned about breast milk leakage while exercising.
- It would be best if you drank plenty of fluids to avoid dehydration.
The type of activity you choose is just as important as your time working on it. Be sure to start easily if you started an exercise program. And if you are unsure whether an exercise is safe, you can call your doctor’s office.
- Take a swim. Swimming is a fantastic exercise with low power for the whole body.
- Go for a walk.
- Become a member of a fitness center. Gyms offer childcare so you can bring your baby.
- Take a jog. Strollers fit for jogging make it easy for you to take your child out for a run.
Exercise and breastfeeding
Although light to a moderate exercise program is safe and healthy, vigorous exercise can lead to a breast infection and lead to a reduction in your breast milk supply. It can change the taste of breast milk. Sweating can also change breast milk taste and make the breasts taste salty.