Does exercise affect milk or breastfeeding?

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Postpartum exercise contributes to overall health, has many benefits, and is suitable for nursing mothers. Gentle, moderate exercise should not significantly affect the quantity or composition of breast milk.

1. Notes on exercise while breastfeeding

When starting your postpartum fitness journey, there are a few things you need to keep in mind. Here are some tips to help women exercise while breastfeeding stay safe and comfortable:
Always consult your doctor before starting any exercise program. Start working out for short periods of time, a few days a week, then gradually increase your activity level. Stop exercising if you experience pain, palpitations, dizziness, shortness of breath, or increased vaginal bleeding. To prevent injury, take a few minutes to warm up before starting your workout and a few minutes to relax after finishing your workout. Drink plenty of water to avoid dehydration, make sure to drink 1 cup of water before and after exercise. You should also keep a water bottle with you to drink during your workout as well as during breaks. Breastfeed or pump before you start exercising. Full and engorged breasts can make movement uncomfortable. Bring extra breast pads if you're worried milk will leak during exercise. Wear a sports bra that fits you well. A bra that's too tight or doesn't support enough can cause discomfort and even lead to mastitis. If you are at risk for mastitis, limit exercises that affect the upper body, especially weight lifting.

2. How to exercise while breastfeeding safely

Choosing the type of exercise and arranging the time to do it are two very important factors. Remember to only start slow and gradually increase the intensity. If you're not sure if this exercise is safe, you can ask your doctor or a trainer who specializes in postpartum exercise. Here are some safe and easy ways to start exercising while breastfeeding:
Go for a walk or hike: Carrying your baby or putting your baby in a stroller is a great way to go. Take a walk and enjoy the fresh air. Slow jogging: You can exercise alone or with your baby by placing your baby in a dedicated stroller. For safety, securely fasten seat belts and wear infant helmets to prevent injury in case the stroller overturns. Join a postpartum exercise class: Find a yoga or postpartum fitness class and take your baby for a workout. Taking these classes is also a great opportunity for new moms to meet and socialize. Go swimming: Swimming is a low-impact full-body exercise that is a great choice for exercise while breastfeeding. Exercise at home: Follow online tutorials, dance or run on the treadmill. If you have exercise equipment at home, it will be easier for you to exercise and is very suitable for rainy days or bad weather. Going to the gym: Many gyms now have babysitting services, so you can bring your baby with you.

3. Does the mother's active exercise affect lactation?

While a postpartum exercise program of light to moderate movements is safe and healthy, too much exercise can burn you out, sometimes lead to breast infections and reduce your milk supply. .
Exercising while breastfeeding can also change the taste of breast milk. Vigorous exercise causes lactic acid to accumulate in the body and enter breast milk, turning the sweet taste of breast milk into bitter. Some babies feel fine with these changes, but others may refuse to breastfeed.
Here are some ways to minimize the effect exercise has on lactation:
Breastfeed or pump right before exercise. Do not breastfeed within 90 minutes of intense exercise, as lactic acid levels can stay in breast milk for up to 1.5 hours. Shower or wash your breasts after exercise and before breastfeeding to remove sweat from the skin. Before breastfeeding, pump or hand express some milk from each breast and discard. After that, feed the baby normally. If your baby grimaces at the start of a feed and doesn't want to continue, don't force her. You can wait a while and then try again, or give your baby a bottle of previously stored breast milk. However, do not stop breastfeeding because babies and young children need to eat about every 2-3 hours.

4. Benefits of Exercise While Breastfeeding

However, there's no denying that proper postpartum exercise has a ton of benefits, including good for your circulatory system, toning muscles, a boost in strength, and even your mood. Here are some of the benefits of exercising while breastfeeding:
Improves overall health and well-being. Stimulates the release of endorphins, hormones that bring about a feeling of well-being, dispel the baby blues, improve your mood and make you feel good. Increases the body's level of prolactin - the hormone responsible for the production of breast milk. Provides extra energy for other activities. Relieve stress. Gain muscle, lose fat and keep fit. Prevent heart disease. Helps you sleep better. Lose weight gained during pregnancy (if regular exercise, combined with a healthy diet and breastfeeding).

Overall, exercise while breastfeeding did not significantly affect milk quality and breastfeeding. But for your own comfort, you should pump or breastfeed before exercising and wear a supportive sports bra. If you don't have time to exercise after giving birth, you can ask someone you trust to babysit or bring your baby with you. It's important to remember that even a little bit of physical activity is better than no exercise at all.
If you see abnormal symptoms after giving birth, you should not subjectively need to immediately go to reputable facilities for timely examination.
Vinmec International General Hospital is proud to be one of the hospitals that not only ensures professional quality with a team of leading medical doctors, a system of modern equipment and technology, but also stands out for its excellent medical examination and treatment services. , comprehensive and professional medical consultation and treatment; civilized, polite, safe and sterile medical examination and treatment space.
For detailed information, please contact the hospitals and clinics of Vinmec health system nationwide.

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Reference source: babycenter.com, verywellfamily.com