Exercise and Breastfeeding: Ten tips that work

1. Listen to the experts – Don’t be afraid!
   “Women should be advised that moderate exercise during lactation does not affect the quantity or composition of breast milk or impact infant growth.”  - Society of Obstetricians and Gynecologists of Canada, June 2003
2. Ease into things
   For your general health and well being, be sure to ease back into fitness at a moderate intensity and schedule. After a break of three months or more from regular exercise, consider yourself a beginner. Work up to 15 to 30 minutes of cardio most days of the week, adding strength training a few times a week.
3. Feed your baby before exercising
   Timing your exercise between feeds will help make exercise more comfortable for you. It’s also helpful if your baby seems to resist breastfeeding when you are hot or sweaty!
4. Wear a good bra (or two!)
   Your breasts are most likely a different size or shape than your pre-pregnancy self, so be sure to invest in a good quality, comfortable nursing bra, or even layer a regular sports bra over a nursing bra to support your new “assets” and prevent excessive stretching. Avoid underwire bras, which can cause blockages.
5. Drink plenty of water
   One of the few risks of exercising while breastfeeding is dehydration. Fill two water bottles and try to drink them both, either during or after your workout.
6. Eat a healthy post-workout snack
   Mamas who are exclusively breastfeeding need 300 to 500 additional calories above their pre-pregnancy needs. This is equivalent to one or two extra snacks per day. Aim to eat a healthy snack within 90 minutes of exercise to feel more energetic throughout your day.
7. Bring baby along if you can
   Look for classes or activities that allow you to bring your baby along. These kinds of classes allow you to get in a good workout while attending to your baby’s needs at any time. Some gyms also have childcare services – a great option for moms with older children at home.
8. Aim for gradual healthy weight loss and strong “mommy muscles”
   A realistic and healthy postnatal fitness goal would be to improve your muscular strength to help with your daily tasks. You could also aim for a gradual weight loss of a half a pound to one pound per week if breastfeeding (one to two pounds if you’re not).
9. Take care of your upper back
   Breastfeeding (and bottle feeding) moms spend a lot of time each day cradling their babies with shoulders rolled forward. To prevent tight chest muscles and weak or sore upper backs, focus on stretching the chest and strengthening the upper back as part of your fitness program. Also take care to use good posture when carrying baby in a carrier or pushing the stroller.
10. Have fun! 
    Like breastfeeding, exercising with your baby can be a great way to spend time together and bond – so add plenty of songs, tickles and rhymes to your routine! As your child gets older, seeing you enjoy regular exercise will greatly improve their chances of enjoying a fit and healthy lifestyle.

Submitted by Aileen Hunt.

Aileen Hunt is a Fit 4 Two Winnipeg, Pre/Postnatal Fitness Specialist and mom to twin three-year-olds