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As a breastfeeding mom, you might be itching to get back into shape but feel unsure about how exercise affects your milk production. The fear of doing something wrong can keep you on the sidelines longer than necessary. Working out while breastfeeding is not only safe when done properly, but it can also boost your mood and energy levels significantly. Once you know which exercises to choose and when to do them, you'll feel confident creating a fitness routine that works for your new lifestyle.
Does Exercise Affect Your Breast Milk Supply?
No, regular exercise won't hurt your milk supply as long as you drink enough water and eat enough food.
Many moms worry that working out will dry up their milk, but studies show this simply isn't true. Research published in medical journals proves that women who exercise while breastfeeding produce just as much milk as moms who don't work out. Your milk supply depends on how often you nurse or pump, staying hydrated, and eating enough calories - not on whether you exercise.
The only time exercise might affect your milk is if you do extremely intense workouts without drinking enough water or eating enough food. When your body doesn't get what it needs, it might temporarily make less milk to protect itself. But this is easy to avoid by drinking plenty of water during workouts and making sure you're eating enough throughout the day.
Most doctors actually encourage breastfeeding moms to exercise because it helps reduce stress and boosts energy levels. Activities like walking, swimming, or light weight lifting can make you feel better and give you more stamina for taking care of your baby. The bottom line is simple: moderate exercise supports your health without harming your ability to breastfeed.
Benefits of Exercising While Nursing
Working out while breastfeeding offers amazing advantages for your physical and mental health. Exercise becomes one of your best tools for feeling stronger and happier as a new mom.
1. Boosts Your Energy Levels: Exercise increases blood flow and releases endorphins that naturally energize your body. Even a 20-minute walk can leave you feeling more alert and ready to handle sleepless nights.
2. Improves Your Mood and Reduces Stress: Physical activity releases feel-good hormones while lowering stress hormones like cortisol. This natural mood boost helps combat postpartum blues and daily anxiety.
3. Speeds Up Postpartum Recovery: Gentle exercise helps your body heal faster by improving circulation and strengthening muscles. It also helps your uterus return to normal size more quickly.
4. Helps You Sleep Better: Exercise improves sleep quality and helps you fall asleep faster during those precious rest opportunities. You'll feel more rested even with interrupted nights.
5. Supports Healthy Weight Loss: Exercise combined with breastfeeding creates natural calorie burn for safe weight loss. Breastfeeding burns 300-500 calories daily, and adding exercise speeds up the process.
6. Strengthens Your Bones: Weight-bearing exercises prevent bone density loss that can happen during breastfeeding. Activities like walking or light strength training keep your bones strong and healthy.
What Are the Best Exercises to Do While Breastfeeding?
Choosing the right exercises while nursing doesn't have to be complicated. The best workouts are those that fit into your new schedule, don't cause discomfort, and help you feel stronger without exhausting you. Focus on low-impact activities that support your recovery and work around your breastfeeding routine.
Low-Impact Cardio Activities
Walking is the perfect starter exercise for breastfeeding moms because it's gentle, requires no equipment, and you can do it with your baby in a stroller. Start with 10-15 minutes and gradually increase as you feel stronger. Swimming is another excellent choice once your doctor clears you, as the water supports your body while providing a full-body workout without joint stress.
Light Strength Training
Light weight lifting or resistance band exercises help rebuild the strength you lost during pregnancy and delivery. Focus on exercises that target your arms, legs, and back rather than intense core work initially. Bodyweight exercises like modified push-ups, squats, and lunges are perfect because you can do them at home without equipment.
Yoga and Stretching
Yoga combines gentle stretching with stress relief, making it ideal for new moms dealing with tight shoulders and neck pain from feeding positions. Poses like cat-cow stretches and child's pose help counteract the forward posture from breastfeeding. Many studios offer postnatal yoga classes specifically designed for recovering mothers.
Safe Core Strengthening
Gentle core strengthening should focus on deep breathing and pelvic floor exercises before progressing to planks or crunches. Start with diaphragmatic breathing and pelvic tilts to reconnect with your core muscles safely. Avoid traditional sit-ups or intense ab workouts until your doctor confirms your abdominal muscles have healed properly.
Moderate Cardio Options
Dancing, stationary cycling, and elliptical machines offer excellent cardiovascular benefits without high impact on your joints. These activities boost your heart rate while being easy on your recovering body. Start with 15-20 minute sessions and listen to your body's signals about intensity levels.
When to Start Exercising While Breastfeeding
The timing for returning to exercise depends on your delivery type and healing progress. Always get your doctor's approval before starting any workout routine.
After Vaginal Delivery
You can start gentle walking within a few days if you feel comfortable. Most doctors clear women for intense exercise around 6 weeks postpartum after your follow-up appointment.
After C-Section Delivery
Light walking is encouraged within the first week, but avoid heavy lifting for 6 weeks. Most doctors recommend waiting 8-12 weeks before starting strength training or intense cardio.
Listen to Your Body
If you experience heavy bleeding, severe pain, or extreme fatigue during workouts, you're doing too much. Start with 10-15 minute sessions and gradually increase as you feel stronger.
Get Medical Clearance
Always check with your doctor first, especially if you had pregnancy complications. They'll assess your healing progress and give personalized recommendations for safe exercise.
What Exercises Should You Avoid When Breastfeeding?
While most exercises are safe for breastfeeding moms, certain activities can cause discomfort, injury, or interfere with your recovery. Here's what to avoid to stay safe and maintain your milk supply.
1. High-Impact Activities: Avoid running, jumping, or high-intensity interval training until your joints recover from pregnancy hormones. These can strain your pelvic floor and cause joint pain since your ligaments stay loose for months after delivery.
2. Intense Core Exercises: Skip sit-ups, crunches, and planks until your abdominal muscles heal completely. These exercises can worsen abdominal separation that many women develop during pregnancy.
3. Heavy Weightlifting: Don't lift weights heavier than 15-20 pounds for the first 6-8 weeks, especially after a C-section. Heavy lifting can strain healing tissues and increase bleeding.It is recommended to start lifting light objects around 10 weeks after a C-section.
4. Contact Sports: Stay away from basketball, soccer, or martial arts where you might get hit in the chest or fall. Your breasts are more sensitive while breastfeeding and prone to injury.
5. Exercises That Cause Breast Pain: Stop any activity that makes your breasts hurt or feel overly full. Bouncing movements without proper support can damage breast tissue and make nursing uncomfortable.
6. Exhausting Workouts: Avoid extremely long or intense sessions that leave you completely drained. Severe fatigue can temporarily reduce your milk supply and make baby care harder.
What to Wear to Work Out While Breastfeeding
The right workout gear can make or break your exercise experience as a breastfeeding mom. Choosing supportive, comfortable clothing helps prevent discomfort and allows you to focus on your fitness goals.
Supportive Sports Bras
Invest in high-quality nursing sports bras that provide support without being too tight. Look for bras with easy-access clips or pull-aside panels that let you nurse before or after workouts. Avoid underwire bras during exercise as they can press against milk ducts and cause clogged ducts.
Comfortable Workout Clothes
Choose moisture-wicking fabrics that keep you dry and comfortable during exercise. Loose-fitting tops work well for easy nursing access, while fitted bottoms provide support during movement. Avoid clothing that's too tight around your chest or waist, as this can restrict milk flow.
Postpartum Support Wear
Consider wearing supportive belly bands or wraps during workouts to help with core stability and back support. Products like the Momcozy Ergowrap Postpartum Belly Band can provide abdominal compression and lower back support, which is especially helpful if you're dealing with weakened core muscles or back pain from holding and feeding your baby.
Proper Footwear
Wear supportive athletic shoes that fit your potentially larger postpartum feet. Your feet may have changed size during pregnancy, so get properly fitted before buying new workout shoes. Good arch support and cushioning help prevent injury during exercise.
Layer for Temperature Changes
Dress in layers since breastfeeding hormones can cause hot flashes and temperature fluctuations. Start with a moisture-wicking base layer and add or remove clothing as needed during your workout.
What to Eat to Work Out While Breastfeeding
Eating right while breastfeeding and exercising isn't complicated, but your body needs more fuel than usual. Focus on getting enough calories, staying hydrated, and timing your meals properly.
Eat Enough Calories Daily
You need about 500 extra calories for breastfeeding plus 200-300 more on workout days. This means eating 2,200-2,500 calories daily depending on your activity level. Don't cut calories drastically to lose weight as this will hurt your milk supply.
Get Plenty of Protein
Aim for 25-30 grams of protein per meal from chicken, fish, eggs, Greek yogurt, beans, or nuts. Protein helps your muscles recover after workouts and supports healthy milk production.
Choose the Right Carbs
Eat whole grains, sweet potatoes, oats, and fruits for steady energy that lasts through workouts. Avoid sugary snacks that cause energy crashes and can affect your milk supply.
Drink More Water
Drink at least 10-12 glasses of water daily, plus extra during workouts. Dehydration quickly reduces milk supply and hurts exercise performance. Keep water nearby while nursing and exercising.
Eat a light snack 30-60 minutes before exercising, like a banana with peanut butter or Greek yogurt with berries. This gives you energy without stomach upset during your workout.
Within 30 minutes of finishing exercise, have a snack with protein and carbs like chocolate milk or whole grain toast with almond butter. This helps muscles recover and restores energy.
Does Exercising While Breastfeeding Change the Taste?
Yes, intense exercise can temporarily change the taste of your breast milk, but this rarely affects your baby's feeding.
When you do vigorous workouts, your body produces lactic acid that can make your breast milk taste slightly more salty or sour for about 90 minutes after exercising. Most babies don't notice this minor taste change and continue nursing normally.
Only extremely intense exercise produces enough lactic acid to create a noticeable taste difference. Moderate activities like walking, swimming, or light strength training don't typically affect milk taste at all. The change is temporary - your milk returns to normal within 1-2 hours.
If you're concerned, you can pump before working out or shower after exercising to remove salty sweat. The taste change doesn't reduce the quality or health benefits of your breast milk in any way.
Frequently Asked Questions About Working Out While Breastfeeding
Q1: How Much Water Should You Drink When Working Out While Breastfeeding?
Drink at least 12-16 glasses of water daily when combining exercise with breastfeeding. You need extra water for milk production (about 10-12 glasses) plus additional hydration during and after workouts. Keep a water bottle with you at all times and drink before you feel thirsty, as dehydration can quickly reduce your milk supply.
Q2: Can Working Out Cause Clogged Ducts?
Yes, working out can sometimes cause clogged ducts if you wear a tight sports bra or go too long between feedings. Pressure from poorly fitting workout gear can block milk flow, and skipping nursing sessions for long workouts can lead to engorgement. Wear a properly fitted, supportive but not restrictive sports bra and try to nurse or pump before and after exercise.
Q3: Can You Do Gym Workouts While Breastfeeding?
Absolutely, you can do gym workouts while breastfeeding once your doctor clears you (usually around 6-8 weeks postpartum). Start with light weights, cardio machines, and bodyweight exercises. Many gyms offer childcare services, and you can also pump before going or nurse immediately after returning home.
Q4: What Are the Don'ts When Breastfeeding?
Don't do high-impact exercises until 12+ weeks postpartum, avoid heavy lifting over 20 pounds initially, and skip intense core work until abdominal muscles heal. Don't exercise to exhaustion, wear tight sports bras that compress your breasts, or go more than 3-4 hours without nursing or pumping during long workout sessions.
Q5: Is It Harder to Gain Muscle While Breastfeeding?
It can be slightly more challenging to build muscle while breastfeeding because your body prioritizes milk production and you may have less energy for intense workouts. However, it's definitely possible with adequate protein intake (25-30g per meal), enough calories, and consistent strength training. Focus on progressive overload with lighter weights and be patient with your results.
Start Working Out While Breastfeeding Safely
You've learned that exercise won't hurt your milk supply and can actually make you feel like yourself again during this challenging time. The key is starting with your doctor's blessing, staying hydrated, eating enough, and choosing activities that feel good for your recovering body. Don't let fear or confusion keep you from the mental and physical benefits of staying active. Schedule that doctor's appointment today and commit to one small workout this week - even a short walk counts as progress toward feeling stronger and happier.
