Exercise and Breastfeeding

Exercise and Breastfeeding

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It’s that time of year again—time when many of us resolve to lose weight, exercise more and take better care of ourselves. Taking care of yourself is even more important now that you have become a mother. But how is it possible to make time for YOU when you have a baby to care for? Is it really possible to exercise regularly and meet the needs of your baby? What about breastfeeding? Is it ok to exercise while breastfeeding? Yes, yes and yes!

 

 

It is absolutely safe to exercise when you are breastfeeding (although I don’t recommend doing the 2 activities simultaneously)! Mothers are often concerned about lactic acid build-up with vigorous exercise, but that is not a problem. Very strenuous exercise does create lactic acid, but it does not make the milk “bad” or significantly alter the taste of the milk. It’s probably not a good idea to start training for a marathon 4 weeks after giving birth, but moderate exercise is safe and healthy.

 

 

Ok. So you know it’s safe for you to exercise and breastfeed. Now what? How do you find the time? The answer is to include baby in your workout! Here are some suggestions from real moms in the trenches:

 

 

– “Bundle up your baby and yourself and go for a walk. Invest in a comfy stroller, or better yet a sling or front pack so you can wear your baby. (He’ll be happier as well as warmer!) Start slowly but try to get out and do something every day. The natural light will work wonders for your mood.”

 

 

– “I wear a coat that is too big and zip it up around my baby while wearing her in a sling. I can still see the top of her head and I know she’s cozy.”

 

 

– “Put on some great music and dance while holding your baby. You will both enjoy it.”

 

 

– “I do a bootcamp I made up. I jog to the park with the baby and a yoga mat in the jogging stroller and do planks, sit-ups, pushups, etc. in circuits (jogging between sets around the park) then jog home. My baby loves watching mama exercise.”

 

 

– “During play, I’ll lift my baby like a dead lift and/or lay his body along my legs, and while holding his arms, lift my legs so he will go from a vertical to horizontal position. Dancing in front of him is always a winner—I may have no rhythm, but he thinks I’m the best!”

 

 

– “I started doing stairs holding my 6 month old baby in my arms. He thinks it’s hysterical!”

 

 

– “I do Jillian Michaels Ripped in 30. It’s short but intense. I can even get my 3 year old to do it sometimes while the baby crawls around. Or we have dance parties a lot.”

 

 

The important thing is to move your body doing an activity you enjoy. If you can be outside, even better. Natural light—even in the winter—will do wonders for your mood and your overall health.

 

 

Note of caution: Before you begin any exercise program, be sure to check with your health care provider.

 

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This article was written by lactation consultant, Renee Beebe IBCLC, and originally appeared on her website The Second 9 Months. For more breastfeeding resources and support from Renee, visit her there anytime!