Holding your newborn for the first time is a wonderful experience.
And then the challenging but rewarding journey of breastfeeding begins. As you navigate new motherhood, wanting to get back into an exercise routine can be tricky.
Sometimes, it can seem impossible to find the time to fit in an exercise routine. Or, you may find that you are too tired to exercise or lack motivation. And if you are motivated enough to exercise and also find time for it, you may find yourself wondering where to start as a new, breastfeeding mother.
Mummy Jaclyn wearing Ellie Cruz Nursing Cami.
If you’re a new mom looking to get back into your fitness groove after breastfeeding, this blog is here to guide you.
Every journey is unique. Take your time, listen to your body, and proceed at a pace that is comfortable for you.
Exercise Decision Making
Returning to exercise after starting breastfeeding is a personal decision. Many health benefits come from regular exercise, including increased energy levels, improved mood, and improved overall health.
According to HealthXchange, the physical changes of pregnancy can last for about six weeks after giving birth. So, you should start exercising gradually. An exercise routine of light to moderate exercises three times a week with each session lasting up to 30 minutes is a good way to start.
However, getting back into your pre-pregnancy fitness regimen can seem daunting, so it’s important to approach it sensibly and with empathy.
So here are some Dos and Must not to return to exercise as a breastfeeding mother.
Do it
1. Consult Your Doctor
Before you lace up your running shoes, it’s important to consult your doctor. Every woman’s body recovers differently after giving birth, and your doctor can provide personalized advice on when and how to resume exercise.
2. Ensure Proper Hydration
When breastfeeding, your body’s need for water increases significantly. Regular exercise will further increase this need. Be sure to drink plenty of fluids before, during, and after your workout to stay properly hydrated.
3. Wear Supportive Clothing
Mère Inspo Holly Ngiam wearing the Dorset Active Nursing Bra.
Invest in a good quality, high-support active nursing bra. During breastfeeding, the breasts may become heavy. So, you may encounter some discomfort during physical activity. A supportive sports nursing bra can help reduce discomfort and support your changing body.
4. Breastfeed Before Exercising
When you’re breastfeeding, it can be uncomfortable to exercise with a full chest. Choose to feed the baby or pump before you exercise. Breastfeeding before exercise will also ensure that you will be able to make time for exercise without having to rush back to feed a hungry baby.
5. Set Realistic Exercise Goals
Once you get the green signal from your doctor, set realistic exercise goals that you haven’t been able to achieve. You can try simple exercises at home or go for a walk. Start with light exercises like postnatal yoga or gentle stretching, and gradually increase the intensity of your workout as your body adapts.
don’t
1. Neglect Your Calories
Breastfeeding can burn up to 500 calories a day, and exercise will increase your calorie burn even more. So, it is best to have a nutrient-dense diet to give your body the energy it needs. Balanced meals with lean proteins, complex carbs, and healthy fats are the best choices.
2. Rush into Strenuous Exercise
It can be tempting to jump into grueling workouts to regain your pre-pregnancy fitness levels. However, high-impact exercises can potentially strain your joints and muscles, which tend to soften during pregnancy to prepare for childbirth.
3. Ignore Your Body’s Signals
Watch for signs of fatigue, soreness, or any pain, and adjust your exercise accordingly. If you feel tired or unwell during exercise, please stop and rest. Postpartum recovery is different for every woman. It’s okay to be slow.
4. Breastfeed Immediately After Exercising
It is the best do not breastfeed immediately after exercise to prevent the build-up of lactic acid in breast milk.
Bonus Tips
Here are some more tips for you to exercise while breastfeeding.
1. Once cleared for exercise, start with 10 to 20 minutes of exercise and gradually build it up to 30 minutes.
2. If your breasts are enlarged or too full, you may feel uncomfortable. Be kind to yourself and address the issue before following your exercise routine at times like these.
3. Deep breathing, pelvic tilts, abdominal crunches are good exercises to strengthen your core. However, check with your doctor before starting major exercises.
4. As you recover from exercise, you may want to consider babywearing during exercise to keep baby close and use it as an additional bonding opportunity.
5. Be flexible with your exercise routine. If you’re not feeling well on a particular day, it’s perfectly okay to skip the exercise or reduce the duration.
Celebrating Your Journey
You may not be able to do what you used to – and that’s fine. The postpartum period is not about getting your old body back; it’s about honoring what your body has done – growing and nurturing a life – and embracing its change.
Every mother, every baby, and every breastfeeding journey is unique. Listen to your body, embrace its strength and resilience, and celebrate every step you take on your path to fitness.
You are strong; you are committed; you are amazing, and you are doing an amazing job.
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