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5 Exercises For Mothers During Lactation

Team AckoNov 29, 2024

Exercises for mothers during lactation are essential for both physical health and overall well-being. Lactation refers to the production of milk in a mother’s breasts, which enables breastfeeding. Many new mothers include exercise in their daily routines, whether by joining pram walking groups or taking regular walks to stay fit and healthy during this phase of motherhood.

Contents

Understanding the Importance of Exercise During Lactation
Exercises for Lactating Mothers
Effects of Exercise on Mother’s Breastmilk Supply
Tips on Exercises for Mothers During Lactation
Additional Tips for Exercising During Lactation
Wrapping up!
Frequently Asked Questions

Understanding the Importance of Exercise During Lactation

Boosts Energy and Mood: Regular physical activity can improve energy levels and promote a better mood, reducing the stress and anxiety often experienced during the postnatal period.
Physical Recovery: Postpartum exercise helps new mothers regain muscle tone and strength, especially after pregnancy and childbirth.
Supports Breastfeeding: Exercise aids in managing weight gain, improving circulation, and maintaining overall health without affecting milk supply or quality. Moderate exercise is generally safe for lactating mothers.
Improves Sleep: Exercise can contribute to better sleep patterns, which are crucial for emotional and physical health and help new mums feel more rested.
Postnatal Exercise: Most mothers can safely start more intense exercise after the six-week check-up. Light activities like walking or gentle yoga can usually begin sooner, but it’s important to consult a healthcare provider before starting any new exercise regimen.
Encourages Healthy Habits: Including your baby in physical activities, such as pram walking or baby yoga, can help bond with your baby and set a positive example for future health habits.

Exercises for Lactating Mothers

Most new mothers fear breastfeeding because they feel they would develop loose, saggy breasts. There are some exercises for the breasts during breastfeeding which might help with these problems. The five exercises on breasts for lactating mothers are as follows:

Circle Ups: Gently massage your breasts in circular motions, starting from the nipple and moving outwards. This is best done in a sitting position. It can also be done after using the breast pump. This exercise helps increase milk supply and keep the breasts in shape. It can be done using olive oil, as it’s a massage-based exercise. Be sure to massage gently, as the skin is delicate.
Breast Crunches: Press your palms together in front of your chest and push them firmly, engaging your chest muscles. This exercise targets the muscles that support the breasts, particularly in the cleavage area. It helps to make the breasts appear fuller and can also boost milk production. This exercise can be done in any comfortable position.
Rotation of Muscles Near Breasts: Gently rotate your shoulders in a circular motion, both forward and backward. This exercise is best performed in the morning, especially after the breasts may have become engorged overnight. It helps to release any tension in the chest and undo muscle stretching, promoting comfort and flexibility.
Breast Compress: Place your hands on your breasts and gently squeeze and release. This will help undo the gravitational pull applied to the breasts, especially when filled with milk. This also helps make them become more flexible and lift them.
Headstand or Inverted Breast Position: Invert your body by doing a headstand, lying on your back, and lifting your legs towards the ceiling. This improves the blood circulation to the breasts and mobilises the fat to return to lymphatic circulation.

Effects of Exercise on Mother’s Breastmilk Supply

When it comes to exercise and breastfeeding, many new mums wonder if working out will affect their milk supply or the quality of breast milk. The good news is that moderate exercise is generally safe and doesn’t negatively impact either. Here's a breakdown.

High-Intensity Exercise and Lactic Acid: Intense or high-intensity exercise can increase lactic acid levels in your breast milk, but this doesn’t seem to harm your baby or affect breastfeeding. While pushing yourself to the max is not usually necessary, most mums stick to moderate exercise, which doesn’t affect milk production or its nutritional content.
What Moderate Exercise Does: Regular, moderate exercise won’t reduce your milk supply or alter the nutritional quality of your milk. The important components — like calcium, fat, and lactose — remain stable, and the immune factors, such as Secretory IgA (SIgA), that help protect your baby are also unaffected.

Some older studies suggested that babies might refuse the breast if their mums exercised intensely. However, these studies were based on very limited data (babies were fed milk from a dropper, not directly from the breast), so the results are questionable. More recent research has shown that mums who do high-intensity exercise report no change in their babies’ breastfeeding behaviour, even with slightly higher lactic acid levels in their milk.

In short, moderate exercise is perfectly safe during lactation and won’t interfere with your ability to breastfeed. If you’re worried, sticking to activities like walking, swimming, or yoga will keep you fit and help your overall well-being without affecting your milk.

Tips on Exercises for Mothers During Lactation

Nurse Before Exercising: It’s a good idea to nurse your baby before starting your workout. This ensures that your baby is satisfied, and it may help you feel more comfortable while exercising. Also, don’t forget to wear a supportive bra to minimise discomfort and offer better support during physical activity.
Shower Before Feeding: After a workout, your body may sweat, and some babies can be put off by the salty taste of sweat on the breast. To make sure your baby is happy to nurse, it’s a good idea to shower before breastfeeding.
Watch Out for Plugged Ducts: If you’re lifting weights or doing intense exercises regularly, be mindful of any discomfort or lumps in your breasts, which could indicate plugged ducts. If this happens, it’s important to ease off on heavy lifting until the blockage clears, as it can interfere with milk flow.
Stay Hydrated: Hydration is key, especially when you’re breastfeeding. Always drink plenty of water before, during, and after your workout to keep yourself well-hydrated and maintain your milk supply.

Additional Tips for Exercising During Lactation

Avoid High-Impact Activities Early On: Until you’ve fully recovered from childbirth (usually after the six-week check-up), avoid high-impact exercises like running or jumping, as they can put extra strain on your pelvic floor and joints.
Start Slowly and Listen to Your Body: After childbirth, your body needs time to recover. Begin with light, low-impact exercises and gradually increase the intensity as your strength and stamina improve. Pay attention to how your body feels and rest when you need it.
Balance Rest and Exercise: While exercise is great for boosting energy and mood, don’t forget to balance it with adequate rest. The postpartum period can be physically and emotionally taxing, so make sure to get enough sleep when you can, especially if you’re waking up to nurse during the night.
Focus on Core and Pelvic Floor Exercises: After childbirth, strengthening your core and pelvic floor muscles is especially important. Consider incorporating exercises like pelvic tilts, bridges, and gentle abdominal work to support your recovery.
Wear Breathable Clothing: During exercise, opt for breathable, moisture-wicking clothes to help prevent discomfort or irritation, especially if you’re breastfeeding and your breasts are more sensitive.
Keep Snacks Handy: Breastfeeding can increase your hunger levels, and exercising can further deplete your energy. Keep healthy snacks nearby (like fruits, nuts, or a smoothie) to fuel your body after a workout and keep your energy up throughout the day.
Ensure Proper Posture: Whether you’re lifting weights or doing a gentle yoga flow, be mindful of your posture to avoid strain on your back and shoulders. Breastfeeding can sometimes leave you with a bit of tension in these areas, so maintaining good posture during exercise can help prevent further discomfort.

Wrapping up!

Exercise during lactation offers numerous benefits, from improving strength and posture to boosting energy and reducing stress. Simple exercises like walking, pelvic floor exercises, and gentle yoga can help mothers recover and stay active. Always listen to your body and consult a healthcare professional before starting any new routine. Prioritising your health not only supports your well-being but also helps you better care for your baby.

Frequently Asked Questions

Here’s a list of FAQs about 5 Exercises For Mothers During Lactation

What is the best exercise for breastfeeding moms?

The best exercise for breastfeeding moms is one that you enjoy and can stick to. Generally, low-impact exercises like walking, swimming, and yoga are great options. These activities can help improve your mood, energy levels, and overall health without putting too much stress on your body.

Which exercises increase breast milk?

While no specific exercise directly increases breast milk production, regular physical activity can contribute to overall health and well-being, which can indirectly support breastfeeding. Staying hydrated and getting enough calories is also vital for milk production.

What exercises are good for breasts after breastfeeding?

After breastfeeding, exercises that strengthen the chest muscles, such as push-ups and planks, can help improve the appearance of the breasts. However, listening to your body and avoiding exercises that cause pain or discomfort is important.

Can I do squats while breastfeeding?

Yes, you can do squats while breastfeeding. However, it's essential to pay attention to your body and avoid exercises that cause pain or discomfort. If you're new to squats or haven't exercised in a while, it's a good idea to start slowly and gradually increase your workouts' intensity and frequency.

I am a new mom. How can I get started with exercise?

Consult your healthcare provider before starting any new exercise routine, especially postpartum. They can provide personalised advice based on your health and recovery. Consider working with a certified personal trainer who specialises in postpartum fitness.

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Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.

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