Benefits of Exercise for Breastfeeding Mother

Exercising post-childbirth is often a question left to your consulting doctor to answer. Once you are given the go-ahead to carry on with your routine, there should be nothing stopping you. Often mothers are worried about the advantages and disadvantages of hitting the gym after delivery and especially while breastfeeding. Will the milk supply get affected? Will the baby’s nutrition suffer? In this article, let us talk about the benefits of exercise for breastfeeding mother to create a healthy postnatal routine for new moms. 

Exercise and Its Effect on Milk Supply

Studies show that mothers who exercise have shown no sign of the difference in either the nutritional value of the breast milk or the quantity produced. The nutrition composition of the milk stays intact without any effects to the baby’s weight gain or loss.

You can work out and do all the exercises as usual without worrying about impacting your milk supply or quality. The American College of Obstetricians and Gynecologists (ACOG) mentions the importance of maintaining a healthy diet and constantly hydrating your body as a pre-requisite for nursing mothers. 

Mothers should feed the baby right before their exercise routine to not feel uncomfortable due to engorgement of your breasts. And that is a good way to ensure your baby is fed and resting while you are sweating it out at the gym.

However, the taste of the milk will tend to differ temporarily post your workout due to the change in the lactic acid levels. But it will not change the nutritional value of your milk or the baby’s acceptance of the milk.

Benefits of Exercising While Nursing

Healthy Bones

Women are prone to bone-related problems like osteoporosis compared to men. Breastfeeding also has an adverse effect on the bone mass as they decrease at a considerably speedy rate during this time.

Despite the odds working against you, instead of considering the postpartum stage as a negative impact on your body and focus on rebuilding your bone. Studies show that women who worked out on an average of three days a week lost significantly less bone density than women who did not work out at all. Weight or strength training is the best solution to this problem. 

Healthy Mind

Postpartum depression is a term we are all familiar with and are aware of its adverse effects on a new mother. Right from taking care of the baby to breastfeeding them takes a toll on the mother. The constant demands of being a mother can affect your mental health. This can, however, be reversed or reduced by creating an active lifestyle for yourselves. [Check out also 6 Reasons to Prevent Breastfeeding Failure Depression]

Even if you’re not rigorously sweating it out, a quick hike or a stroll in the park can boost your energy and lift your spirits. And lower intensity exercises have a huge impact on the healing process of postpartum depression. So even if your doctor has advised not to start rigorous work out sessions, you can still feel relaxed with low-intensity routines like yoga or a swim.  

Energy and Weight Management

According to What To Expect, “Being a new mom can be exhausting, and exercise helps build your energy stores when you’re up breastfeeding into the wee hours of the night. And it helps in weight loss as breastfeeding moms already burn between 300 and 500 calories daily—combine that with exercise and you’re a veritable calorie-blasting machine.”

However, postpartum weight loss does not happen significantly and remains an average till your baby shifts to solid food. As your body is constantly compensating increased calorie consumption.

And exercising alone does not lead to a considerable weight loss as published in a study by Copenhagen Research Hospital. It suggests that women who blend diet and exercise can lose more weight compared to women who only exercised. 

Bonding with Your Baby 

Women or mothers who exercise regularly have improved mood and patience to deal with a needy baby. A little time away from the baby allows the mother to relax and destress, making it easier to get back to the grind.

If your workout is low intensity with strolls or swims, take your baby along to spend some quality time and fresh air. Bonding with your baby has a significant impact on both you and the baby’s wellbeing. 

Conclusion for Benefits of Exercise for Breastfeeding Mother

Finding time for yourself amidst taking care of your baby, house or work can be a little taxing. But don’t let that keep you from working out. Find out ways to set up a tiny workout station till you can leave your baby and join the gym.

So, when your baby is sleeping after a feed, you can hit the stroller for a quick routine. Remember to not push yourself too much and at all times consult your medical practitioner before starting any exercise. Don’t work out if you are not well, have complains of abdominal pain or other postpartum symptoms.

You may also be keen to check some of our other breastfeeding articles like How Fast Does Food Affect Breast Milk or Does Breast Size Affect Breastfeeding.