Breastfeeding and Exercise

Contrary to popular belief, exercise should not affect the milk supply of a breastfeeding mother and it has no adverse affect on the baby. Exercise in the postpartum period can help you feel good about yourself, alleviate stress and help you to lose excess pregnancy weight. By taking care of yourself, you can improve your bond with your baby --- and also your breastfeeding relationship. Consult your doctor before beginning any postpartum exercise regimen. 


In a study at the University of North Carolina at Greensboro, where 40 overweight lactating women were assigned to either a diet and exercise group or a control group for 10 weeks, there was no significant difference between groups in weight or length of the infants before, during or after the study. The exercising mothers, however, lost as many as 18 pounds and 48% returned to their pre-pregnancy weight. The non-exercisers varied between a 10-pound loss and a 10-pound gain, with 21% at their pre-pregnancy weight.


Despite one highly publicized but very questionable study about exercising during lactation, there is NO evidence that moderate exercise is anything but beneficial for nursing mothers (or anyone else, for that matter.) Plan to exercise after nursing so your breasts won't be full and uncomfortable. Wear a supportive sports bra. Drink a glass of water before and immediately after exercising. Drink more in hot weather. If you regularly lift weights or do other exercises involving repetitive arm movement, start slowly. If you develop plugged ducts, cut back and start again more slowly. Rinse off your breasts before nursing - some babies don't like the taste of the salt. Take walks with your baby. If you carry him in a backpack, his extra weight will use up even more calories. Weather permitting, go for lots of walks - this counts as exercise and gets you out of the house as well. It the weather keeps you inside, try carrying your little one in a sling while you do housework - and try dancing with him. You may feel silly, but he'll love it and so will you. Nobody will see you, and postpartum mothers are supposed to act a little bit goofy - the technical term is "baby brain".

Research has not shown a noticable increase in lactic acid buildup after moderate exercise (50% & 75% intensity). The lactic acid in breast milk does increase somewhat if mom exercises to maximum (100%) intensity, also described as exhaustive exercise. This increase may be present up to 90 minutes post-exercise. There are no known harmful effects for the baby.

In summary: try to eat a nutritious diet while you are nursing, for your sake and your baby's. Don't worry if your diet isn't perfect, your milk will still be fine. If you want to lose weight, you will probably lose it without radically altering your diet while you are nursing. If you want to lose weight faster, start slowly, increase your activity level, and eat nutrient dense and healthy foods. Moderate exercise is good for both you and your baby. Try to make it fun so that you'll stick with your exercise program. Eat anything you want to in moderation, and remember that many mothers lose weight while lactating even without modifying their diet or exercise regimen. You will usually keep about three pounds of extra tissue in your breasts as long as you are nursing, so factor that into your weight loss goals. Enjoy nursing your baby, eat a healthy diet, and you most likely will lose weight while eating more food than you were used to eating before your little one arrived.


Dehydration and Nutrition


Becoming dehydrated from exercising can affect your milk supply. Nursing naturally makes you thirstier, and it is important to drink enough to alleviate your thirst. If you think your supply is diminishing due to exercise, drink more liquids to avoid dehydration. Poor nutrition is unlikely to lower your milk supply, but it will take its toll on your health and energy level. Focus on eating healthy foods, such as fresh fruits and vegetables, low-fat dairy products, lean sources of protein and whole grains.

Exercise guidelines for breastfeeding mothers


  • For your own comfort, you may wish to nurse before exercising and wear a good, supportive bra (especially during strenuous exercises such as running, jumping, etc).
  • Some babies don't like nursing when mom has been sweating (due to the salt on mom's skin) so you may wish to rinse your breasts or take a shower before nursing.
  • If you regularly lift weights or do other exercises involving repetitive arm movement and you develop plugged ducts, cut back and start again more slowly.
  • Keep yourself hydrated.



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