Breastfeeding and Exercise

‘ Can I breastfeed and exercise? ’

Absolutely yes!

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Exercise can play an integral part of a womens life - this includes breastfeeding mothers

Research has shown the significant role of exercise in the wellbeing of mothers:

• Enhance maternal-infant relationship

• Assisted mental wellbeing

• Reduces stress levels

• Improve energy levels

• Improves bone health and cardiovascular fitness

• Can help with post-natal depression

Research noted moderate exercise does not affect breastmilk supply or any major minerals and nutrients found in breastmilk

This means no change to the calcium, magnesium, potassium, fat, protein or lactose in the breastmilk

There is an indication of elevated lactic acid in breastmilk following maximal exercise, however, mild or moderate exercise does not increase the lactic acid in breastmilk

Considerations when exercise whilst breastfeeding

1. Intensity of a workout

   
   Exercise at a moderate intensity - research has found that vigorous exercise can change the taste of your milk with an increase in the lactic acid content
   
   

2. Are you drinking and eating enough?

   
   Selecting nutritious foods at meal time is essential if breastfeeding and exercising at a moderate intensity. Breastfeeding itself is a demanding job on the body and requires a nutritious food intake to produce milk. With extra calories being burnt during exercise on top of breastfeeding, it is important to replenish yourself adequately
   
   Hydration is equally as important when breastfeeding. Breastmilk has a high content of water and that water is taken from you (the mother). This is important to take into consideration during exercise, as you sweat and increase your thirst - you need to replenish your own water, and the water used in your breastmilk. A good indication is your urine output colouring (this can be altered with some food choices, medications or vitamins) but as a general rule, hydrate urine should be coloured between a lemon drink and light beer yellow. If burnt orange in colour, you are dehydrated
   
   

3. Supportive bras when exercising

   Well-fitting sports bras are essential for return to exercise postpartum, especially if breastfeeding. I have seen many women try to squeeze into pre-pregnancy sports bras to exercise, however, the increased pressure on the breast tissue can increase the risk of blocked milk ducts and mastitis
   
   Recommended sports bras from breastfeeding women:

   • Milk and Love (milkandlove.com.au)

   • The Milk Boutique (themilkboutique.com)

   • Triumph Bras (au.triumph.com)

   • Active Truth (activetruth.com)
     
     

4. Gradual return to exercise

   
   Whilst everyone women is different in her exercising journey, it is important to be respectful of the healing process and time for each women. After getting clearance from a Women’s Health Physiotherapist after 6 weeks, mild intensity exercise can be started and built on gradually. Running is not advised in postpartum women until at least 12 weeks after Physiotherapy clearance

   
   Initially lower intensity exercise is recommended with yoga, pilates, swimming and walking before increasing the demands on the body. It is essential to set realistic goals for yourself at this point