Is it possible to exercise while breastfeeding: pros and cons

Pregnancy and childbirth are a crucial period in the life of a woman of any age. The environment and the physical characteristics of the body undergo changes. Having given birth to an excellent figure, the figure is rarely preserved, worrying a large number of women. The consequence is the question of whether it is possible to play sports while breastfeeding.

What impact will sport have directly on lactation, the child, and the woman’s body.

Violation of milk production and quality characteristics lead to a change in the baby’s diet, giving him a healthy product. It is imperative to study the basic aspects of sports exercise while performing sports exercises.

Is sports necessary while breastfeeding?

Fitness for nursing mothers is not selfish at all. Physical activity during breastfeeding can be not only not harmful, but also beneficial, and not only in relation to the figure. Breast milk helps the baby maintain immunity, ensures its physical development, proper growth and psychological comfort. And for its quality and quantity to be at the same level, the mother must be healthy.

If you often carry your baby in your arms, without getting enough sleep and doing household chores, the body can suffer and let you know about it with pain in the spine, neck, and arms. The nervous burden usually placed on a young mother is also considerable. All of this together can cause postpartum depression. As for physical activity, it can be a wonderful way to cope with all these problems. Therefore, the answer to the question of whether you can play sports if you are breastfeeding is in most cases positive.

Properly selected sports during breastfeeding can help a young mother organize her life in general. Firstly, you will need to find time for it, and accordingly, your daily routine will have to be planned responsibly. But this is not the main benefit that physical activity can provide. Fitness while breastfeeding will also help you cope with the following tasks:

It will restore muscle tone, strengthen the spine, and help improve the functioning of the lungs and heart. As a result, the nursing mother will be less tired and will be able to more easily cope with the loads placed on her. Also, physical activity has a beneficial effect on all biological processes occurring in tissues, and this also applies to milk formation.
Normalizes emotional state. Sport helps you calm down and lifts your spirits. And this will have a beneficial effect not only on the mother herself, but also on the baby. Often, the fears inherent in a young mother prevent both of them from sleeping, because nervousness is passed on to the child. Sport helps to get rid of this problem.
Will return external attractiveness. Loss of physical fitness is another cause of anxiety and stress among young mothers. Sports during breastfeeding will help restore slimness and tone, which will affect both your physical and emotional state. Naturally, in the most beneficial way.

Previously, it was believed that exercise during breastfeeding negatively affects the taste of milk, allegedly causing the addition of acid to it, which causes it to become bitter. It is now known that this is a myth. However, exercising too intensely more than once a week can actually have an effect on the taste of the milk. If you exercise moderately, without exhausting yourself, then playing sports while breastfeeding will only bring benefits on all fronts.

However, in some cases, the answer to the question of whether it is possible to exercise while breastfeeding is negative. There may be contraindications, which will be determined by the doctor. The reason may be a difficult birth, as well as a difficult recovery process after it. Also, you will have to wait a bit with sports if you have infectious diseases and other ailments.

Many women give a negative answer to the question of whether it is possible to play sports while breastfeeding, because they believe that leaving the baby even for an hour is dangerous for his psychological state. In fact, everything is not quite like that. A child who is several months old can easily be without his mother for some time if she first feeds him and expresses 100 grams of milk.

What do you struggle with when playing sports after childbirth?

With the monotony of housework and baby care. They literally force you to interrupt, to be distracted by something else. A new activity forces you to reconsider your daily routine, and, freeing up time for sports, streamline your other affairs. This, if you like, is the reason to set up your home time management.

With a changed figure after childbirth. The tightening of all muscles, their elasticity, the changed gait and the appearance of plasticity in movements will definitely be appreciated by those around you and, first of all, by your beloved man.

Accumulated problems, possible grievances, worries - all of this has a very rational and useful way out, called “sport” in all its manifestations. It’s better to give vent to accumulated emotions on hardware than on loved ones, isn’t it?

Physical activity has a beneficial effect on the cardiovascular, respiratory, musculoskeletal, and digestive systems. Studies have proven the positive effects of active exercise on breastfeeding women, who demonstrated excellent health and excellent emotional well-being.

Fitness for a nursing mother: basic rules

The answer to the question of whether it is possible to play sports while feeding a child will be positive, not only in the absence of contraindications, but also in compliance with all the rules that will help ensure safety. So, follow these recommendations:

Do not use chest exercises. With regard to them, the answer to the question of whether a nursing mother can engage in fitness will be negative. This can cause lactation disturbances, pain and other discomforts, and even lead to inflammation of the mammary gland tissue. Also avoid exercises that cause your chest to move around too much. This mainly applies to running, jumping and other athletics-related activities.
Please note that fitness for nursing mothers in order to lose weight should not lead you to exhaustion. Otherwise, the milk may disappear altogether.
Proper nutrition plays a role. If you want to lose weight, do not starve yourself or go on strict diets. This will inevitably lead to a deterioration in the quality and quantity of milk, and will also provoke poor health and problems with the mammary glands.
Maintain good hygiene. When doing fitness, remember that sweat cannot remain on the skin for too long. Otherwise, it can lead to inflammation in the mammary glands. And because of this, problems with feeding are possible.
You should choose sports for yourself only from those activities that involve measured movements. This could be walking, classic fitness during guarding, yoga, swimming. They help improve milk production, lose weight, and gain muscle elasticity. You can't lift heavy things.

If possible, it is better to practice under the supervision of a specialist. Also choose the right time to study. It is better to exercise immediately after feeding or 1.5-2 hours before it. This will help prevent changes in the taste of the milk.

Recommendations for safe training during lactation

When devoting time to sports training, it is important to remember safety precautions and be careful during exercise. In order not to harm yourself and to ensure that your baby receives a sufficient amount of milk, you should follow simple recommendations:

A nursing mother should not be overtired. As soon as the body is exhausted and exhausted, the body will begin to produce adrenaline, which can affect milk production. Train in moderation, don't torture yourself.
Loads must be increased gradually. You should start with simple movements; the initial training time should be no more than 10 minutes. When the body adapts, increase the intensity and duration of training. It is better to discuss how many approaches are needed to maintain shape and the duration of their implementation with a specialist individually: trainer, consultant.
Don't forget about warming up. Before training, perform warm-up movements, stretch your muscles, and stretch your joints. Such actions will prevent injury while performing basic exercises.
During exercise, do not forget to restore your drinking balance. After training, replenish lost fluids for several hours. For this, still water or dried fruit compote are suitable.
Do all exercises at a calm rhythm. Poorly structured exercises will not bring results and can lead to injury.
Focus on the abdominal muscles, then include activities to strengthen the spine and back, chest and only then the legs.

It is worth noting that some disorders of the body are prohibitive in nature for starting sports activities. In addition, the period of pregnancy and childbirth is a great stress for a woman, when old diseases worsen. Therefore, before starting training, it is necessary to consult a doctor: only a specialist can allow or prohibit this or that type of vigorous activity.

You cannot exclude sport from a woman’s life, especially if it gives her pleasure. Having a baby takes up a lot of time and women sometimes forget about their appearance. Today, physical education is popular, which a mother can do together with her baby: it is not only about maintaining good shape, but also a lot of positive emotions. In addition, children enjoy activities with their mother. Physical activity is important if you approach the training carefully and thoughtfully. Sports activities improve your appearance, improve your mood, give you vigor and health.

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When can a nursing mother start exercising?

Before starting any exercise, you should consult your doctor. If there are no contraindications, then you can start simple exercises immediately after returning from the hospital. If there are stitches left after childbirth, you cannot exercise until they are removed. If a caesarean section was performed, it will be possible to perform no earlier than after 2-4 months, depending on the condition. It is also important to listen to your body. Even if the birth took place naturally and without breaks, but you constantly feel tired and dizzy, there is no need to rush. Let your body recover, and only then start exercising.

Women who have just returned from the maternity hospital can pay attention to such a simple exercise as diaphragmatic breathing. You need to stand up straight and relax your arms. Inhale deeply so that your stomach inflates, then try to exhale the air completely, drawing in your stomach as much as possible. The exercise does not require much effort, but at the same time it remarkably strengthens the abdominal muscles, helps improve blood circulation, calm down and relax. You can repeat the exercise several times a day, taking 10 deep breaths and exhalations.

After a couple of months, the uterus returns to its original state, and the abdominal muscles return to their place. It is after this time that experts usually recommend starting to exercise. You can do gymnastics and stretching to help tone your abdominal and thigh muscles. Well, after six months, you can, for example, go to the pool, leaving the baby with dad or grandma. Then he will grow up a little, and you can take him to the pool with you.

When to start classes

Before starting classes, consultation with your doctor is required. Especially for women who have had a caesarean section. The gynecologist will make sure that the ruptures heal reliably and that physical activity is safe for health. If the surgical sutures have not healed and been removed, exercise is prohibited as they may cause bleeding.

After childbirth the following are allowed:

Kegel complex is performed immediately after delivery.
Doing exercises to burn excess calories and strengthen muscles. Can be carried out 8 weeks after the birth of the baby, if there are no problems.

Physical activity is prohibited for 4 months after surgery.

A nursing mother is obliged to monitor her well-being, not get exhausted and exercise beyond measure. Incomplete recovery after delivery with low hemoglobin can lead to fatigue and dizziness. It is advisable to postpone fitness to a later date.

Overexertion causes increased production of adrenaline, which negatively affects milk production.

Optimal sports for a nursing mother

We already know that the answer to the question of whether a nursing mother can play sports depends on the preferred type of activity in particular. Here are the most suitable options for women during this period:

Walking _ The advantage of walking is that it does not require any financial or special time investment. You can simply walk down the street with a stroller and tone your muscles at the same time. Walking has a beneficial effect on the cardiovascular system, helps normalize metabolism, which also makes it possible to lose weight.
Swimming . A very useful sport that helps to bring all muscle groups into work, but is gentle on the spine and joints. Swimming helps tone the skin and muscles and helps break down fat cells.
Yoga . A good sport for a nursing mother, the main advantage of which is smoothness and slowness. Yoga helps keep muscles toned, and it also makes it possible to find inner harmony and calm.
Aerobics . Moderately active dancing to music will help a nursing mother not only lose weight, but also improve her mood.

You can also develop individual gymnastic complexes for yourself using a fitball or a waist hoop.

Basic rules for losing weight

I would like to immediately note that there are no methods of “emergency weight loss”. And if there are, then they are absolutely not suitable for new mothers! Especially those who are breastfeeding their children.

Rule one - balanced diet

The first and, perhaps, the main rule in the fight for an impeccable figure is proper and balanced nutrition.

Fitness makes your body more beautiful, strong, resilient and athletic. Although without nutritional control, alas, sports are powerless: pumped-up abs will be hidden under folds of fat.

The nutrition of a nursing mother may differ only in cases where the baby has a food allergy. Otherwise, my advice: eat as you would during pregnancy, with the only difference being that after giving birth, meals should be frequent and portions should be small (200–250 grams).

Sample proper nutrition menu for a nursing mother

I would like to present my menu, which I followed during and after pregnancy. From personal experience, I was convinced that such a diet increases lactation and helps keep me in shape.

Breakfast at 7:30 - oatmeal with nuts, currant juice, raw carrots or apple.
Second breakfast at 9:00 - cottage cheese with sour cream, tea with cream.
Lunch - 12:00 - chicken soup with sour cream, stewed zucchini with boiled potatoes.
Light snack - 14:30 - tea with cream (no sugar), a slice of dark chocolate.
Afternoon snack - 18:00 - cottage cheese with dried fruits, blackcurrant juice or milk noodles.
Dinner - 20:00 - boiled fish, steamed vegetables, tea with milk.
Light snack - warm milk, bread with butter and cheese.

On the subject: Exercises for the thoracic spine flexible body

Remember that limiting yourself in food for the first six months after childbirth is fraught with consequences such as: weight gain, early loss of milk, general deterioration of the skin, leaching of calcium from the body, deterioration of the condition of teeth, nails, hair, emotional discomfort, depression. But don't be too zealous. You need to eat in moderation.

The second rule is good sleep.

For the first three to four months, sleep whenever you have free time. The child has fallen asleep - leave the household chores and lie down to rest for an hour or two.

Believe me, a nap during the day will help you shed a few extra pounds.

A simple set of exercises for a nursing mother

If there are no reasons to answer negatively to the question of whether it is possible to play sports during breastfeeding, you can pay attention to a simple set of exercises recommended by experts for nursing mothers:

Lie down on the mat with your knees bent. Raise your upper body, press your lower back to the floor, and place your hands behind your head. Lower yourself gradually.
Lie on the floor, straighten your legs. Raise them at an angle of 45 degrees, hold them slightly in the air, then release without lifting your upper body from the surface
Rest your hands on a sofa or bench, lie face down, with your feet on the floor. Do push-ups while trying to keep your spine straight. This exercise will help strengthen your arm muscles without putting strain on your chest.
Get on all fours. Now move each leg up and back in turn. Movements should not be too sudden. Raise your leg and try to hold it for a few minutes.
Sit on the floor in a side position and lean on your elbow. Try to lift your legs together, then “dangle” them in the air. Repeat the same movement while lying on the other side.
Lie on your back, lower your arms along your sides, bend your knees. Raise your pelvis high and try to stay in this position for some time, without lifting your shoulders from the floor.

It is recommended to repeat each exercise 10 times. Over time, this amount can be increased. The allowed number of approaches is three. This complex will help strengthen the muscles of the abdomen, back, arms, and buttocks.

The influence of sport on lactation

It is believed that sports training generates the production of lactic acid, which penetrates into breast milk and changes its taste. This leads to the baby refusing the breast. However, laboratory studies refute this fact.

A strong argument against sports during breastfeeding is the risk of damage to the mammary glands. But special underwear protects from troubles and securely secures the breasts.

Self-training after childbirth has a number of advantages:

Brings variety to life.
Helps restore your figure. In the battle against excess weight, they work out their abs, do massages, and stick to a diet.
To release negative energy, find time to visit the gym.
Physical education has a positive effect on the functioning of the heart and blood vessels, the digestive and respiratory systems, and the musculoskeletal system.

It is recommended to set aside an hour for lessons aimed at restoring a woman’s figure.

At home or at the gym

Having found out when you can start playing sports after childbirth and having received confirmation from the gynecologist that physical activity is allowed, the woman hesitates, not knowing what is better: going to the gym or exercising at home. Both options have their pros and cons:

Gym. Training in a special group for those who have recently given birth under the guidance of an experienced trainer will allow you to correctly dose the load and achieve good results without harm to health. Disadvantages: the need to set aside a certain time to visit the gym (not always convenient when you have a small child) and the financial costs of paying for training.
At home. After consulting with your doctor: when can you start exercising after childbirth, you are allowed to do exercises at home. This will allow you to choose a convenient time and save money. Minus: Mom, busy with household chores, does not always find time for sports and classes are not held regularly.

Which option is better to choose depends on the desires and circumstances of the woman’s life. If you choose home sports activities, it is recommended to consult with a physical therapy instructor to restore your figure without harm to your health.