Breastfeeding is natural but it doesn’t come easily for a lot of moms. Then when you throw exercise into the mix, every woman’s body can respond differently and things can get pretty confusing. In this article I’ll share some info that should help you or your partner make sense of breastfeeding plus exercising.
The key thing to remember is that every body responds differently to breastfeeding and exercise. However your body responds, it will try to tell you what it needs. So, the best thing you can do is learn to listen to your body and decode what it’s telling you. It can take some practice and trial and error, but the info in this article should help you give your body and your baby what they need.
How does exercise affect my milk?
Assuming there are no complications, it can take up to a month or so to fully establish breastfeeding. Even the healthiest women shouldn’t be doing much exercise beyond walking and maybe some basic rehab exercises until after their 6-week postpartum checkup. So, exercise should not interfere with getting your milk supply established.
Once you do start exercising again, keep these things in mind:
- Exercise does not inherently cause a decrease in milk production
- Some studies actually suggest that women who exercise regularly produce a little more milk on average.
- Milk quality and therefore the growth of baby are not affected by exercise.
- Exercise to exhaustion can temporarily decrease the IgA immunologic factors in milk (one of the antibodies that you make to help support baby’s immune system). However, this will usually only result in one or two feedings with slightly lower IgA which shouldn’t make a difference in baby’s long-term health.
All that being said, here’s a little more info you should know, especially if you notice a change in your milk production.
According to the American College of Obstetricians and Gynecologists, you need roughly 450-500 extra calories per day, plus extra water, to support breastfeeding. If your body feels like it is not getting enough nutrients to support your body’s basic needs, plus breastfeeding, plus exercise and recovery, something will have to give.
For some women, milk production decreases to ensure mom’s body has what it needs first. Other women notice that they feel tired, hungry or thirsty all the time. In either case, your body is telling you that it isn’t getting something that it needs. Try one or more of these to see if that helps:
- Cut back on your exercise or decrease the intensity of your workouts.
- Increase your rest and recovery time to offset stress overload on your body.
- Make sure you’re drinking plenty of water – your urine should be pale yellow to clear.
- Eat plenty of high quality food.
- Nurse your baby on demand – whenever baby shows you she’s hungry – instead of at scheduled times to boost production.
- Check out these tips to support milk production.
How can I prepare for a workout?
- Try to nurse or pump before your workout – Exercising with full breasts is not comfortable and could put you at risk for clogged ducts.
- Pick a comfortable and supportive sports bra that doesn’t smoosh your breasts too much – I promise this makes a world of difference!
- Modify or avoid exercises that put pressure on your breasts – Some nursing moms find that these exercises are uncomfortable even if they nursed or pumped prior to working out.
Will baby refuse post-exercise milk?
Baby is unlikely to refuse the breast after exercise. If you notice your baby is fussier or refusing your breast after your workout, here are 3 things to consider.
- Strenuous exercise (going all-out at 100% effort) can cause lactic acid to build up in your breast milk which may alter the taste of your milk. While lactic acid will not harm your baby at all, baby may not like the taste. Lactic acid is usually fully removed from the milk after 60-90 minutes, so try nursing baby at that time.
- If you are hot, sweaty, and your heart rate and breathing rate are still elevated from your workout, baby may sense that you aren’t as relaxed as normal and be uncomfortable nursing.
- Baby may not like the taste of sweat (really who would?) so make sure you cool down and rinse off after your workout before you try to nurse.
Breastfeeding, exercising and losing weight
Exercise can help a new mom feel more in control and allow her to reconnect with her body. It is a wonderful physical, mental and emotional outlet that can give new moms and dads a release from the stress of parenthood. Regular exercise brings a ton of benefits to new moms:
- Improved cardiovascular fitness
- Increased lean muscle mass
- Decreased insulin resistance and blood lipids
- Reduced stress and improved sense of well-being
- Baby blues and postpartum depression symptoms can become more manageable
- Enhanced parent and infant relationship
- May increase milk production
- Can support a healthy weight
I think every woman feels the pressure to “bounce back” and lose her baby weight quickly. It’s just an expectation that we are exposed to constantly in our society regardless of whether that’s good or bad. When your body has been through pregnancy and delivery it’s perfectly normal to want your body to feel safe and familiar again. When you’re going through all the sleep deprivation and rising to the incredible challenge of being a new mom – you’re in uncharted waters. It can be nice to be able to turn to exercise to help you feel in control and more like your pre-baby self, or to give you some release from the stress of parenthood.
Here are some things to keep in mind when it comes to losing weight after baby:
- Your body may be able to lose weight simply from breastfeeding.
- You may successfully lose weight when you add in exercise.
- Your body may not be willing to let go of some or all of your baby weight until several months postpartum no matter what you do.
- Some women do not lose weight until they wean.
- Every body, every pregnancy, and every postpartum period is different so your experience may be different from that of other women, or even different from a previous pregnancy
Guidelines for post-baby weight loss
- It is recommended to work toward weight loss goals only after breastfeeding has been successfully established. Spend your first few weeks resting, recovering, and enjoying your new baby!
- Learn to listen to your body’s hunger and fullness cues – do not stress about counting calories! Counting calories is not as accurate as you might think. Plus, your body’s and your baby’s needs will change day to day. You have enough going on learning how to manage caring for your baby and yourself. Keep it simple and just learn to listen to your body’s hunger and fullness cues and you can rest assured that you’re eating the right amount.
- Current research suggests that it is possible to lose around 0.5 – 1 pound per week without negatively affecting milk production. More aggressive weight loss carries a higher risk of causing decreased production.
- If you are listening to your body and meeting your rest, nutrition, and hydration needs, your body will naturally return to a healthy weight in its own time. Remember: it took you 9 months to grow and deliver a baby so it may take just as much time (or more) to recover and find a new healthy normal.
- Because exercise is a form of stress, it’s important that you choose exercise that leaves you feeling better than when you started. If you’re struggling to get enough sleep, eat enough high-quality food, drink enough water, take care of your baby and manage the stresses of life, chances are your body is not up for intense workouts. That being said, gentle or moderate exercise may help you manage your stress and get your body back on track so if you want to exercise – go for it! Just keep it short and simple and check in with your body as you go. A nice walk where you can get out of the house, enjoy some fresh sun and air and move at your own pace can be incredibly healing. Trust me, you’ll get your opportunity to get back to intense workouts (if that’s what you want) later when your body is ready.
What questions do you have about breastfeeding and/or exercise? Comment below or send me a message!
This article is for informational purposes only and is not intended to diagnose any medical conditions, nor prescribe diets or supplements to treat medical or clinical conditions or their symptoms. This article is not meant to be a substitute for sound medical evaluation and advice. If you have any questions or concerns about your health or ability to breastfeed or exercise, consult with your Physician, Registered Dietician, or Lactation Consultant. View my full disclaimer here.
References
ACOG FAQ: Breastfeeding Your Baby
Gregory, R.L., Wallace, J.P., Gfell, L.E., Marks, J., & King, B.A. Effect of exercise on milk immunoglobulin A. Medicine and science in sports and exercise, 29(12), 1596-601.
Kelly Mom: Breastfeeding Articles and Resources
Larson-Meyer, D.E. (2002). Effect of postpartum exercise on mothers and their offspring: A review of the literature. Obesity Research, 11(8), 841-53.
Lovelady, C.A. (2004). The impact of energy restriction and exercise in lactating women. Advances in Experimental Medicine and Biology, 554, 115-20.
Wright, K.S., Quinn, T.J., & Carey, G.B. (2002). Infant acceptance of breast milk after maternal exercise. Pediatrics, 109(4), 585-9.