Breastfeeding and Exercise Tips

Breastfeeding and Exercise Tips

This topic has been on my mind as we are two weeks in to the May Mom & Baby Series. While instructing Mom & Baby, I always keep breastfeeding in mind—allowing fifteen minutes at the start of each class for preemptive nursing and of course, time throughout and following class as needed. As the mama of a boy who still nurses on demand at 18 months, I have had my share of breastfeeding and exercise related questions!

Even if you are not breastfeeding, you may find this information to be helpful, so read on!

Feed before exercise
As I hinted at, the first tip is to always feed baby prior to exercise. I know this is not always possible, but it’s advisable to do so. If your breasts are full, chances are they will feel uncomfortable, and any amount of activity (regardless of how vigorous) might stimulate milk flow. Since this is the case, you may wants to consider wearing breast pads.

Is a sports bra necessary?
Indeed! Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce.” In addition, it will provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after exercise, please know that this style of bra doesn’t provide enough support for exercise. You might consider wearing two bras, with a nursing bra on first, then a sports bra over the top. This “double-bra” effect will give you the support you need, although it may seem like a bit of a nuisance. Tight elasticated sports bra tops aren’t that suitable for a new mama who is breastfeeding either, as they compress the breasts into the chest wall, which may constrict the milk ducts and/or lead to infection, ie: mastitis.

Body positioning
Breasts full of milk can make for discomfort in general. Lying directly on your front may feel extremely uncomfortable for some of you. For others, this position can be tolerated for a short period of time. When performing any exercise in this position, I suggest placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure.

Range of movement
It’s advisable to keep the range of motion of some arm exercises smaller and controlled, for the sake of comfort. Anything vigorous that involves reaching your arms overhead repetitively will cause tenderness, so it’s important to keep the range of motion smaller. Like I always say, work with the body you have TODAY. You know your body best, so choose what feels comfortable for you.

Milk production
There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming. A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postpartum woman would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk.

Hope you have found these tips to be helpful and to see you in Mom & Baby Class soon!

Nursing + lunging + listening to Mama’s heart beat = Happy, Sleeping Baby