Breastfeeding adds another level of complication, whether it\u2019s boob-holding in energetic moves, grappling with escaping and absorbed breast pads, expressing\u00a0or feeding before\/during\/after exercise, or hoisting those uncomfortable sports bras<\/strong><\/a> on and off at a moment\u2019s notice.<\/p>\n I recall many times sitting outside a cr\u00e8che with other regular gym-goers averting glances as they passed me by. On the flip side, the unfazed might just choose this moment to strike up a conversation.<\/p>\n But I\u2019ll never forget the time one school dad sat down to chat to me while my youngest decided to come off the boob mid-feed. Cue frantic, yet failed, cover up of massive milk spray in his direction!<\/p>\n In my job I regularly answer questions from new mothers on what they can and can\u2019t do when it comes to exercise while breastfeeding. Embarking on exercise when your mammaries have taken on a whole new shape, size and job description does require some careful consideration and planning, but it is more than achievable.<\/p>\n So let\u2019s address some of those all-important questions from nursing mamas\u2026<\/p>\n Definitely. It\u2019s a well-known fact that exercise not only improves a mother\u2019s health physically but\u00a0also mentally. It can help her to\u00a0get into a healthy routine, improve postpartum recovery, help to\u00a0build strength and cardiovascular fitness, and also help to regulate hormones.<\/p>\n Getting enough exercise post-baby may even help prevent postpartum depression, which impacts one in 10 mothers according to the NHS UK website.<\/p>\n Exercising after having a baby also enhances baby bonding, stimulates the release of endorphins (the feel-good hormone), increases energy levels, and raises the body\u2019s level of prolactin, which is the hormone responsible for the production of breast milk.<\/p>\n Exercise may also give you a better night\u2019s sleep\u2026 unfortuately it can\u2019t guarantee the same for your baby!<\/p>\n Research has shown that exercising to a moderate level (50-75% intensity) has no effect on quality or supply of milk or on the baby\u2019s growth. However, if you exercise to exhaustion, there may be a short-term effect on increased lactic acid<\/strong><\/a> in the milk and compromised immunity.<\/p>\n Recent studies have shown no change in an infant accepting milk an hour after exercise, even if they had been exercising more intensely. However, there is some anecdotal evidence to suggest that babies might object to the salty taste of sweat on their mother\u2019s skin and breast.<\/p>\n If this happens, try to express a little milk (3-5ml from each breast) before feeding and let the lactic acid subside by waiting half an hour if it\u2019s been a more grueling workout.<\/p>\n Whatever the type and the duration of the exercise, I\u2019d advise expressing or nursing beforehand. If you can introduce the baby to a bottle it does allow that freedom and flexibility so that someone else can feed them.<\/p>\n This still may mean you\u2019ll need to express to relieve your breasts, so if you\u2019re planning to be away a while bring a breast pump with you and invest in some decent breast pads.<\/p>\n If you\u2019re doing an event or race and your baby is coming with you, nurse before the start. You can even nurse during longer events like British ultra runner Sophie Power did at the Ultra Train Mont Blanc in September 2018.<\/p>\n Her husband met her at every aid station with a breast pump which he would then take back to feed their three-month-old son.<\/p>\n Once given the clearance by the GP, I recommend clients ease back into exercise slowl<\/strong><\/a>y but surely, paying attention to how they feel physically. Take time to build back the level of fitness, whether that\u2019s speed, distance or amount of weight you can lift.<\/p>\n Start out with some exercises that are easy to do at home while the baby\u2019s napping, or grab the buggy and go for a powered stroll\/light jog around the park so the baby can sleep while you work up a sweat.<\/p>\n I usually start postnatal clients with low-impact and low-resistance moves focusing on pelvic floor and core work and then slowly build from there.<\/p>\n Here are some recommended exercises: postpartum yoga<\/strong><\/a>; pilates; barre; brisk walking; swimming and water aerobics; cycling; light weight training<\/strong><\/a>; local mum & baby exercise groups.<\/p>\n Aim for 45-60mins of moderate aerobic exercise 2-3 times per week and two resistance training workouts per week.<\/p>\n You can burn a considerable\u00a0amount of calories while breastfeeding (anywhere between 380 and 600 a day), so it\u2019s important to replace those calories and even more important if you\u2019re burning\u00a0off extra calories with a workout.<\/p>\n It may also be harder to produce breast milk without a sufficient intake of calories. When you\u2019re breastfeeding, you tend to have a higher craving for sugar and carbs, but it\u2019s always a good idea to stick to a clean diet for the health of you and the baby.<\/p>\n Try to include high-protein foods such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds 2-3 times a day. Eat three servings of vegetables, including dark green and yellow vegetables per day, and two servings of fruit per day if possible.<\/p>\n Also try to include whole grains such as whole wheat breads, pasta, cereal and oats in your daily diet. If you\u2019re not a meat eater, make sure you eat other sources of iron and zinc such as beans, dried fruit, nuts, seeds and dairy.<\/p>\nIs it still worth pursuing exercise while breastfeeding? <\/strong><\/h2>\n
Will doing exercise affect\u00a0my milk supply? <\/strong><\/h2>\n
Will my baby accept my milk after exercising?<\/strong><\/h2>\n
How long should I be\u00a0working out for? <\/strong><\/h2>\n
![\"""\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2022\/09\/woman-running-with-pram-baby-afdd3fa.jpg?quality=90&resize=620%2C413"\" "\\"\"\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>What type of exercise\u00a0should I be doing? <\/strong><\/h2>\n
What should I be eating? <\/strong><\/h2>\n