Tips for Working Out and Breastfeeding
Ironically, I am at my 6 week mark and posting this. I most likely will be cleared after my OB appointment this week. As much as I am unsure how to fit in working out (cue picture above with 2 babies and a desperate for attention dog), I am equally sure I need to figure it out! Number 4 is looking pretty hot with how baby #3 seems to be! Probably at about 3 am. Either way, I look forward to sweating and releasing some much needed endorphins!! I hope you find this article somewhat helpful no matter where you fall on the spectrum of working out.
ALSO – stay tuned for a new featured mom story on this topic!! She’s pictured below and has got that mom hustle DOWN!
- Moderate exercise does not affect supply. Nursing burns 300-500 calories a day. Working out can burn anywhere from the same to slightly more or less, depending what you do. If you are not consuming appropriate amount of calories, you could see a dip in your supply. Continue to eat right to nourish yourself and your baby! In the simplest form, this looks like eating to satisfy hunger with a balanced diet of nutrient dense foods.
- Does baby oppose nursing right after you work out? It could be you’re sweaty. It could also be lactic acid, a muscle byproduct that builds up from very strenuous workouts. Good news, it is harmless to baby! The take away with this in my opinion? Stay in the moderate level (80%) and rinse off before feeding to avoid either rejection.
- Nurse right before working out! It can be uncomfortable to have breasts feel so full of milk and trying to run or do push-ups. Who has been there?!
- Exercise with baby! A nice walk using a carrier is a great way to start. Pick a route with a hill and build endurance with your added weight.
- HYDRATE. This is a cardinal rule of exercise even when you aren’t breastfeeding. So when you are, it is that much more important. Dehydration in any form may decrease a supply, so remember to drink up after and before you sweat!
- Invest in a good sports bra! Particularly one that is adjustable, and has nursing clasps! However, remember not to wear it around longer than necessary post workout. Tight bras increase chance of plugged ducts!
- Not into the carrier idea? Time it over naps! OR if you have a gym membership, use the facility’s childcare! The good news is you can always go peek on them or nurse them 🙂
- Your body has gone through a lot. Be gentle with yourself and your expectations, particularly in the beginning.
- Relaxin hormone during pregnancy is still in you! Ligaments and joints are a little looser than you may remember them – be mindful and build up slow and steady!
- REST! Make time for this. It’s a must for every mom and one of the hardest things to find the time to do.
Now go out and get your #momhustle on! You deserve it.