1. Exercise Adds Energy
It is perfectly safe for you and your breast milk to exercise while breast feeding. The natural release of endorphins is helpful for your mood while trying to endure sleep deprivation. Focusing on an exercise plan while nursing will make it easier to tote that baby around with the increased energy. Nursing strains the back, shoulder and neck muscles from sitting and feeding for long periods and those muscles will benefit from stimulation and stretching.
2. Proceed With Caution
Be smart about safe exercise while breastfeeding. Speak to your doctor about an exercise plan while nursing before you leave the hospital. Your doctor may place restrictions on doing sit ups or high impact activity while you are healing. Buy a super supportive sports bra appropriate for your new size. Wear two on top of each other if you do not feel completely supported. The ligaments that hold the breasts can become permanently damaged and stretched, causing the much dreaded sagging effect.
Don't exercise when your breasts are engorged with milk. Feed your child or pump right before exercising. In the early weeks, go slowly. Relaxin is a natural hormone produced during pregnancy to relax ligaments and joints.
3. Eat and Eat Some More
Focusing on getting in shape does not mean restricting your calories. It is possible to loose milk production if your caloric intake is too low. Exercising can rob your body of much needed calories. Too much exercise threatens bone and muscle density as the body tries to use every bit of energy to maintain milk supply. Reach for healthier foods instead of prepackaged carbohydrates. Eat directly after a workout and include protein, fat and healthy vegetables or fruits. Drink lots of water to prevent dehydration.
4. Lactic Acid and Lactation
The only effect of exercising on milk is how it changes the taste. High intensity training, like interval training or weight lifting, causes lactic acid to build up. If your child refuses milk or eats less within 2 hours after training, you should lower the intensity level. You should monitor the effect by both your baby's behavior and her rate of weight gain. The lactic acid, although it changes the taste of the milk, is not harmful to your baby in any other way. Nurse right before exercising and keep workouts short to allow enough time to decrease the different taste.
5. Exercise With Your Baby
Babies and nursing mothers like to stick close together in the first few months. Join a "Mommy and Me" class where you can exercise with your baby there. Take other new moms out for walking or jogging stroller rides. Even setting your baby next to you in the carrier during yoga or aerobics will soothe your baby and let her know you are close by.
