Contrary to popular belief and some silly rumors, exercising while breastfeeding is perfectly safe and, in fact, very healthy. Exercise positively contributes to new parents’ overall physical and mental health and well-being.
How exercise affects your breast milk when you’re breastfeeding
If you’re breastfeeding, even intense exercise should not impact how much milk you produce or how willing Baby is to feed. As long as you’re staying comfortable, hydrated, and fueled with enough food, exercise is beneficial for most new parents. Even a simple walk with Baby can increase cardiovascular fitness levels, improve insulin response, alleviate depression, and decrease anxiety.
Debunking the myths:
For a long time, the impact of exercise on breast milk was a mystery. Then, a widely publicized study from over 20 years ago found that breast milk is higher in lactic acid right after exercise and that babies find it less appealing for that reason. The study concluded that mothers should pump or nurse prior to exercising and avoid nursing until an hour after exercise. Later research called this finding into question due to the use of a medicine dropper to feed babies (not the breast or bottle). Because the babies were unaccustomed to using, feeding from a medicine dropper, this likely impacted the study’s accuracy.
Some studies found that women who work out regularly might boost their milk supply. However, it was also observed that women who exercised strenuously had decreased levels of IgA, antibodies that help fight infections. The good news is that those IgA levels bounce back to normal within about 30 minutes. So, overall, these findings don’t really call for any changes to exercise habits than initially thought.
Preparing for exercise:
Make sure to support your breasts as much as possible – wearing a supportive sports bra is a must, and if you need to add extra support (doubling up on bras, for example), don’t hesitate to try. Some find it best to pump or nurse prior to exercise to minimize pain during high-impact exercise such as running. Hydration is particularly important during breastfeeding, and pair exercise with enough food and water to offset what you lose during any exercise sessions. It is possible for the milk supply to decrease if you exercise and don’t fuel your body appropriately.
Don’t get discouraged if exercise is difficult at first, even if you exercised during pregnancy – between recovery from childbirth and all of the energy that goes towards taking care of Baby, it only makes sense that exercise might take a bit more energy than you were expecting. During your workout, take care with any exercises that might cause injuries, especially soon after giving birth. The hormone relaxin may still be in your system, which could make your joints more flexible, which can make it easier to push your body too far. If lack of sleep makes it hard to get motivated, try starting slow with a simple, short walk most days.
Post-workout, as long as Baby is happy to nurse, there’s no reason not to nurse right away. Some babies don’t like the taste of sweat, so if you’re concerned, you can shower off or wipe down before nursing to prevent this.
The bottom line
Exercise isn’t just safe when breastfeeding—it’s downright healthy! Whether you do yoga, lightweight exercise, or something more strenuous, exercise will help keep you healthy for the months and years to come. Remember to take it slow after you get clearance to start more activity at around 6 to 8 weeks postpartum. Listen to your body’s cues and be sure to fuel yourself!
Sources
- Renee Kam. “Exercise and breastfeeding.” Australian Breastfeeding Association. Australian Breastfeeding Association, April 2022. Web.
- Dewey KG, Lovelady CA, Nommsen-Rivers LA, McCrory MA, Lönnerdal B. A randomized study of the effects of aerobic exercise by lactating women on breast-milk volume and composition. N Engl J Med. 1994 Feb 17;330(7):449-53.
- Mayo Clinic Staff. “Exercise after pregnancy: How to get started.” Mayo Clinic. Mayo Clinic, July 27 2016. Web.
- “Exercise” La Leche League International. La Leche League International, Jan. 2018. Web.
