Exercise helps improve your energy, boost your mood and shed any extra weight you gained while pregnant. There is much misinformation and bad advice surrounding breastfeeding. Exercise often is presented as a problem. Most moms can exercise without difficulty.
Benefits vs. Risks
Exercise and breastfeeding are perfect partners. There is no evidence that exercising has a direct negative effect on a woman's ability to produce or feed breast milk. Exercise even increases milk supply in some women, according to La Leche League International. Women who have minor problems combining exercise and breastfeeding can usually resolve those problems without stopping either activity. If you experience problems breastfeeding after starting an exercise program, talk to your doctor. A lactation consultant may also be able to help you increase your supply and improve your overall breastfeeding experience.
Milk Supply
In rare cases, women experience a decreased milk supply when they start to exercise. This change is often due to changing fluid needs. Breast milk production requires additional fluid, as does exercise. When you combine the two, it's easy to become slightly dehydrated and not realize it. If increasing your fluid intake doesn't solve the problem, you could be training too hard. Scale back your routine's intensity for a few days and see if it helps your milk supply return to normal. Make sure you're eating at least 1,800 calories per day, La Leche says.
Milk Acceptance
Exercise increases the amount of lactic acid in your blood, and lactic acid has a reputation for changing the taste of your breast milk. Older studies claimed that babies were less likely to take milk from women with higher lactic acid levels. La Leche League International says newer studies disprove these claims. Exercise won't cause your baby to reject your milk. In fact, your breast milk flavor changes regularly depending on factors such as your own diet, so even if lactic acid alters the taste, your baby is likely used to regular small changes.
Breast Health
Breastfeeding depends in part on breast health. Sore, irritated nipples make it difficult to feed your baby and your baby will likely sense your hesitation. Some women find that exercise jars engorged breasts and causes pain. Others find friction from workout clothing irritates sensitive nipples. Try pumping your breast milk right before your workout to ease engorgement and pain. Wear a firmly supportive sports bra to prevent friction and jiggle. Place nursing pads inside to help absorb moisture from leaks to increase comfort and reduce friction.
References
- La Leche League International: Weight Loss While Breastfeeding
- Baby Center: Will Exercising Affect my Milk or Ability to Breastfeed?
- Pediatrics: Infant Acceptance of Breast Milk After Maternal Exercise' Weight, et al; April 2002
- Public Health Nutrition: Breastfeeding Mothers Can Exercise: Results of Cohort Study; Zhao, et al; May 2007
- MayoClinic.com Exercise After Pregnancy
