How can I exercise when I’m breastfeeding?

How can I exercise when I’m breastfeeding?
July 5, 2018 Nicola
How can I exercise when I’m breastfeeding?

Midwife Jane Mason of the Natural Birthing Company shares her top tips about getting back into exercise when you’re breastfeeding.

If you’ve exercised during your pregnancy, the chances are you’ll be looking forward to getting back to exercise after your baby is born….but very likely your breasts will be front and foremost in your concerns about hitting the gym.

Jane says, ‘In the early days of breastfeeding your breasts may well feel huge with a mind of their own when it comes to leaking.  Very likely you’re also encountering sore nipples or engorgement as well,  but don’t panic!  As your baby becomes established at breastfeeding and you start to develop a feeding routine, your breasts should start to feel more comfortable.
Exercising won’t affect either the amount or quality of your milk supply so here’s some tips about getting back into fitness as a breastfeeding Mamma:

Postnatal arms and core mother and baby workout
  • Buy a new sports bra to support your new sized breasts during exercise as well as reducing the risk of stretch marks, improving posture and helping to alleviate back pain. Don’t be tempted to use an old sports bra that is a bit too tight now as this can cause mastitis.
  • For maximum comfort always exercise AFTER a breastfeed. This way your breasts are empty and, knowing your baby is fed will make it easier to relax and enjoy your postnatal exercise session.
  • Another option is to express your milk prior to exercising. The best time to introduce your baby to taking your expressed breast milk from a bottle is around 2-3 weeks old. Any sooner and there’s a risk you’ll confuse them with the art of breastfeeding (it’s a different sucking action); any later and you may well struggle because baby is so used to your breast that he or she won’t entertain a bottle in their mouths!
  • If you want to breastfeed your baby straight after exercising bear in mind your skin is likely to be sweaty. If your baby seems a bit overly fussy they may not like the salty taste so give your breast a quick wipe to remove the sweat.
  • If you love high intensity exercise it’s worth knowing that whilst lactic acid does not increase in your breast milk during moderate exercise (50-75% intensity), it does increase in exhaustive exercise (100% intensity) and is present for around 90 minutes post-exercise before it decreases naturally again. There are no known harmful effects for the baby after drinking breast milk with increased lactic acid, so it’s completely up to you if you want to feed them during this period although it may affect the taste for them.
  • Don’t forget to pop a couple of soft breast pads into your sports bra, not only to catch any leaks but also to help prevent your nipples chaffing (add a touch of nipple balm too for added protection!)

I hope this has given you some reassurance that exercising as a new Mammas is completely possible, just remember to take your time and listen to your body.
Natural Birthing Company’s products support you in pregnancy, labour and in life as a new Mamma. Our range includes postnatal products to comfort and promote healing of your perineum and well as breastfeeding oils to comfort engorgement, low milk supply or sore nipples.

FittaMamma founder Alexandra says ‘Until you start breastfeeding it’s difficult to understand just how many changes your girls go through over such a short period of time, whether it’s too much milk, too little milk or just generally feeling tender and sore.  Ooh, aah and ouch sums up exactly how they feel! These oils smell amazing and are really soothing…..I love these products!

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FittaMamma Tip:
Our maternity exercise leggings are designed to wear after your baby is born too – they are perfect for postnatal exercise, holding and supporting your ‘mummy tummy’ and flattering your postnatal curves whilst you get your pre-baby body back