Exercise and Breastfeeding

After the madness of the new born, sleep routines, moses baskets and nappy changes. You may consider trying to exercise again. If you are breastfeeding, maybe you are unsure about your milk supply, will the lactic acid affect the milk taste or can this negatively affect my baby? Or even where to begin!

Well here is some of the answers.

Firstly, The American College of Obstetrics and Gynaecology, recommends that postnatal women get 150 mins of exercise in per week. This can be broken down into 30 minutes 5 days a week or 3 X 10 minutes a day. Included in that recommendation is two strength sessions per week.

There are many benefits to working out like increasing positive mood, decreasing anxiety and depression, more energy post workout. The physical benefits included increased cardio vascular fitness (heart and lung health) and bone density.

As study in 2007 in Perth found that there was no difference in the average infant length and weight of breastfeeding mothers up to 52 weeks. This is one indication that exercising and breastfeeding does not affect milk supply or make up.

A meta analysis of studies in 2020 should some evidence to the advantages of exercise for slowing breastfeeding induced bone loss. Another positive reason to include exercise in the postpartum period.

Now that we have covered the facts lets look at some practical solutions for exercise and breastfeeding. If you can feed baby or pump before training. This will reduce the volume in the breast and help you to feel more comfortable and avoid leaks. If breasts are tender or enlarged avoid spending a lot of time lying on your belly.

Lastly, looking at the nutrition aspect, it is important to ensure you consume enough calories to maintain milk supply. Exercise plus breastfeeding is not the best recipe for postpartum weight loss. There is far too much pressure on women to return to her pre baby body. Ensuring you drink enough water is also key.

So there you have it some myths busted and some facts explained. Breastfeeding should not be a barrier to exercise in the postpartum period.