My daughter is 3 months old and exclusively breastfed. I was exercising at a pretty intense level prior to pregnancy and I would like to get back to that, but I'm concerned about it affecting my milk supply. Does anyone know if there any reccomendations for exercise while nursing?
As long as you are keeping up with your bodies caloric needs, you should be fine. While nursing, I ran and trained for races, did some intense workouts weekly and did not have a problem with it affecting my milk supply. I also never had a problem with the baby rejecting my milk due to lactic acid buildup. (I was told this could be a problem)
Just get a good sports bra and remember to go easy when you get back into it.
The body burns about 500 calories per day during milk production so as long as you are keeping your calories up to a healthy level I think you will be fine. You may want to check in w/ your physician, though... And don't forget to replenish with lots of fluids!
Intense exercise does not affect my milk supply, but I also have an overabundant supply to begin with.
Make sure to eat enough, drink plenty of water and other hydrating fluids, and if your supply seems to be affected, slow down on the intensity and duration. Start slower and build up.
I suggest a small snack right before your workout, as well as plenty of snacks on hand for right after. I am ravenously hungry after a workout, let alone while nursing!
I started back 12 days postpartum with no problems :) just do NOT cut calories for eating in addition to the exercise...if your calorie intake drops too low or you get dehydrated, that could affect your supply. I am planning to do a few 5ks in July and a sprint length triathlon when my baby will be about 2 mos. Never had a problem with milk supply for my last kiddo either- nursed him a year and pumped 3 times a day once I returned to work. Best wishes to you!
i don't see why not. Just keep a healthy balanced diet. Lots of protein.
I kept it to yoga and pilates for awhile (and pilates got me right back in shape - and I had always done aerobic exercise before) then stepped it up. Just understand that BFing burns a lot of calories by itself, so if you choose to exercise on top of that, just make sure you're taking in a steady flow of whole grains, protein and liquids and your supply should be just fine.
Kudos to you on your choice to breastfeed!! Hang in there - it changes and gets more fun as they get older. =)
I started exercising when my daughter was 7 weeks old (she's now 4 months old) and I am breast feeding. I was told to take it easy on anything that can put impact on your breasts because it will affect your milk supply.
I love knowing from the other moms answers that it shouldn't affect milk supply though. That takes a huge burden off my mind!
When I exercise, I do a lower, modified version of the cardio exercises like jumping jacks, etc. If we do any running, I have to hold my "girls" so they are jarred too much because I am pretty busty. I also have to wear 2 sports bras to hold those suckers in! I do have a nursing sports bra, which is comfortable but doesn't hold me in well. Since my daughter can go longer without eating now that she is older, I just wear regular sports bras now, but again, always 2 of them to keep me supported!
Like everyone else said just keep your calories up and don't forget to drink a TON of water.
I've been working out since my son was about 4 months old. He is now 16 months and I've lost all the baby weight and then some (I was overweight to begin with!) I just made sure to keep my calories around 1600-1900 got the first 8 months while he was exclusively nursing and once he started on solids I started to cut back on my calories.
There is a great website for pregnant and nursing moms called babyfit(dot)com check it out!
