Introduction
Motherhood brings with it a whirlwind of emotions, responsibilities, and physical changes. For many new moms, getting back into an exercise routine after childbirth is important—not just for fitness, but for mental well-being and energy levels. One common concern among breastfeeding mothers is: If I work out will it affect my milk supply? The good news is you can work out without affecting your milk supply! With the right approach, you can maintain a healthy breastfeeding journey while prioritizing your fitness.
This blog will walk you through how exercise impacts breastfeeding, when and how to start postpartum workouts, and how to find the right balance between workouts and your baby’s needs.
Understanding How Exercise Impacts Breastfeeding
Many breastfeeding moms worry about whether working out will affect milk supply or alter milk composition. Let’s break down the science behind it:
Does Exercise Impact Milk Supply?
- Moderate exercise does not reduce milk production as long as you stay hydrated and eat enough calories.
- Intense workouts without proper nutrition and hydration may cause a temporary dip in supply.
Does Exercise Change the Composition of Breast Milk?
- Some studies suggest that lactic acid levels increase slightly after high-intensity workouts, but this does not make the milk harmful for the baby.
- The taste of breast milk might slightly change after strenuous exercise, but most babies do not mind.
How Your Body Adjusts to Exercise – Warning Signs
While exercise is great for postpartum recovery, it’s important to listen to your body. Watch out for:
- Extreme fatigue – You may need more rest and recovery.
- Sudden drop in milk supply – Increase calories and hydration.
- Pain in joints or pelvic area – You may be doing too much too soon.
Postpartum Exercise: When & How to Start?
When to Start?
- If you had a normal vaginal delivery, light movement (like walking) can start within a few days to weeks postpartum.
- If you had a C-section, consult your doctor, but most moms start gentle movements after 6-8 weeks.
- Always wait for your doctor’s approval before resuming workouts.
How to Start?
- Start with low-impact exercises like walking, stretching, and pelvic floor exercises.
- Gradually increase intensity based on how your body feels.
What to Start With?
- Walking – Great for cardiovascular health and mental clarity.
- Pelvic floor exercises (Kegels) – Helps strengthen core muscles.
- Postnatal yoga & pilates – Improves flexibility and core strength.
- Bodyweight exercises – Squats, lunges, and gentle core workouts.
Balancing Workouts with Baby’s Needs
One of the biggest challenges new moms face is finding time to exercise while caring for a newborn. Here’s how to make it work:
Short & Effective Workouts
- 15-30 minute workouts are enough!
- Focus on strength, flexibility, and endurance instead of long workouts.
- Try HIIT (High-Intensity Interval Training) for efficient calorie burn.
Workouts with Baby
- Take stroller walks with your baby.
- Try babywearing workouts (gentle squats, lunges, and core exercises).
- Join a mom & baby yoga class for bonding and fitness.
Creating a Schedule That Works for You
- Work out during nap times or before/after a feed.
- Involve your partner or family to help watch the baby for short workout sessions.
- Be flexible—some days you may work out, and some days you won’t, and that’s okay!
Myths & Facts About Exercising While Breastfeeding
Myth: Exercising will make my milk sour, and my baby won’t drink it.
Fact: While high-intensity workouts may slightly change the taste of milk, most babies don’t notice or care.
Fact: While high-intensity workouts may slightly change the taste of milk, most babies don’t notice or care.
Myth: I need to wait until I stop breastfeeding to lose weight.
Fact: You can safely lose weight while breastfeeding by eating nutritious foods and staying active.
Fact: You can safely lose weight while breastfeeding by eating nutritious foods and staying active.
Myth: Intense workouts will cause my milk supply to drop.
Fact: As long as you stay hydrated and eat enough calories, moderate exercise will not affect your supply.
Fact: As long as you stay hydrated and eat enough calories, moderate exercise will not affect your supply.
Tips for Exercising While Breastfeeding
Nutrition is Key
- Breastfeeding moms need extra calories, so don’t cut calories too drastically.
- Eat protein-rich foods, healthy fats, and complex carbs to fuel your body.
Stay Hydrated
- Drink plenty of water before, during, and after workouts.
- Dehydration can lead to low energy levels and a dip in supply.
Take Ample Rest & Recovery
- Listen to your body—if you feel exhausted, take a break!
- Prioritize sleep and relaxation to support your body’s healing process.
Don’t Push Too Hard
- Start slow and increase intensity gradually.
- Your body has gone through major changes, so be kind to yourself.
Conclusion
Breastfeeding and fitness can go hand in hand with the right approach. Exercise is great for postpartum recovery, mental health, and overall well-being, but it’s important to find a balance that works for you and your baby.
Listen to your body, stay consistent, and enjoy the journey. Whether it’s a short walk, a yoga session, or a strength workout—every movement counts!
Remember: A happy, healthy mom makes a happy, healthy baby!
