After the stress of having a baby, many mothers look forward to exercising as a way to relax and get back in shape. However, some worry that exercising can affect the quality of their breast milk, making it harmful to the baby. The worries surrounding exercise while breast feeding revolve around lactic acid. When we exercise lactic acid can build up in our muscles. Many mothers worry that lactic acid will get into their breast milk, causing adverse affects to the baby, making the baby refuse the breast and lowering their milk supply. Recent studies have explored this theory and conclude that it is possible for women to exercise in a safe and healthy manner while they are breast feeding their babies.
The Effects of Exercise on Mothers and Babies
A study published in May 2007 in "Public Health and Nutrition" followed 587 mothers and their babies. The babies' breast feeding activities, as well as the mothers' exercise levels were recorded over a period of 12 months following the babies' births. The study concluded that exercise did not affect breast feeding and that exercise was important in promoting the health of the mothers. When mothers breast feed, they transfer large amounts of calcium from their own stores to the baby. According to a study published in October 2009 in the "Medicine & Science in Sports & Exercise" journal, this can result in a loss of bone density by the mothers. Exercise can help reduce this loss, potentially decreasing the occurrence of osteoporosis later in life.
Muscle Strengthening Exercises
Certain exercise can help strengthen your core, abdomen and leg muscles. The "leg slide" is an exercise performed while flat on your back with your knees slightly bent. While you inhale, slide one leg to the straight position. Exhale and return to the starting position then repeat with the other leg. The "bridge" is an exercise that is also performed while lying flat on your back, but this time with your knees fully bent. Tighten your abdominal muscles and raise your hips off the floor until they are aligned with your knees and shoulders. Hold this pose for three deep breaths. Then return to the starting position.
Strength Training Exercises
The study published in October 2009 in the "Medicine & Science in Sports & Exercise" journal specifically highlighted strength training exercises. This category includes exercising with weights, as well as maneuvers like squats, lunges, and push-ups. The authors of the study recommend alternating such exercises with aerobic exercise like swimming and walking.
How to Exercise Safely
If you have exercised throughout your pregnancy, MayoClinic.com suggests you can begin exercising a few days after giving birth. However, if you have not been a regular exerciser, they recommend you wait six weeks. In both cases, you should consult your physician about setting a schedule that introduces you to exercise gradually, so that you avoid excess fatigue and exhaustion. It is very important to stay hydrated and perform warm-up and cool-down exercises and stretches.
References
- La Leche League: Breastfeeding and Exercise
- "Medicine & Science in Sports & Exercise"; Effect of Exercise Training on Loss of Bone Mineral Density during Lactation; Lovelady, Cheryl, et. al; October 2009
- PubMed.gov; Breast Feeding Mother can Exercise; D. Su, Y. Binns, J Scott, W. Oddy; October 2007
- MayoClinic.com: Exercises After Pregnancy
- American College of Sports Medicine: Exercise Enhances Health During Breastfeeding
