How to Exercise While Breast-Feeding

Regular exercise can help you to get back in shape after your baby arrives. In fact, some studies have shown that physically active mothers produce more milk volume than their sedentary counterparts. Here are some general guidelines for exercising throughout your breastfeeding relationship, whether you're a triathlete or just a weekend warrior.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Aerobic/fitness Shoes
• Nursing Bras
• Pregnancy Sports Bras
• Sports Bras
• Health Club Memberships
• Exercise Equipments
• Exercise Mats
• Stationary Exercise Bikes

1. Wear a good sports bra that fits well but doesn't constrict your breasts too much. A bra that is too tight can lead to plugged ducts and mastitis.

2. Get back into your fitness routine slowly. Your breasts will be larger and fuller than they were before you became pregnant, and you will have to get used to your new physical dimensions as you get back into shape.

3. Lose weight gradually. Try to keep weight loss to no more than a pound a week, or four pounds a month, after your baby is born.

4. Drink extra fluids during and after exercise. If you get dehydrated, your milk supply may be affected.

5. Eat lots of nutritious snacks to refuel your body. A breast-feeding mother requires extra calories to make enough milk, and may need to replace the calories burned during exercise by snacking regularly on healthy foods.

Tips & Warnings

• Nurse your baby just before your exercise sessions if possible so that you will have a chance to cool down afterwards, rather than having to nurse immediately. Although the quality of your milk doesn't change as you exercise, the flavor may be slightly different right after you work out.

• Avoid exercises that require you to lie on your chest, or to put steady pressure across your breasts, to avoid plugged ducts and mastitis.

• Adjust your exercise routine as necessary to accommodate your lactating breasts, especially if they are painful when you jump or bounce. It's OK to find low-impact alternatives to high-impact exercises, which may make your breasts feel tender or sore.

• Be careful. Breast injuries can cause breast-feeding complications, as well as being extremely painful. Avoid full-contact sports for a while, or make arrangements to wear special protective gear.