Breastfeeding and Exercise: How to Stay Active while Nursing
Breastfeeding is not only a beautiful and natural way to nourish your baby, but it also has numerous health benefits for both mother and child. However, many new moms struggle with the idea of adding exercise to their already busy and exhausting breastfeeding routine. The good news is that it is possible to stay active while nursing and reap the benefits of both breastfeeding and exercise. In this blog post, we will discuss the benefits of exercise for breastfeeding moms, how to safely incorporate exercise into your routine, and some helpful tips for staying active while nursing.
Benefits of Exercise for Breastfeeding Moms
Exercise has numerous benefits for breastfeeding moms, both physical and mental. It can help you lose the extra weight gained during pregnancy, boost your energy levels, and improve your mood. It can also help prevent postpartum depression and anxiety, reduce stress, and improve your overall well-being. Additionally, regular exercise can help maintain and improve your cardiovascular health, strengthen your muscles and bones, and reduce the risk of chronic diseases.
How to Safely Incorporate Exercise into Your Routine
The first and most important thing to consider when incorporating exercise into your breastfeeding routine is to listen to your body. Your body has just gone through the incredible journey of pregnancy and childbirth, and it needs time to heal. It is crucial to start slow and gradually increase the intensity and duration of your workouts. Here are some tips to help you safely incorporate exercise into your routine while nursing:
1. Consult with Your Doctor: Before starting any exercise routine, it is important to consult with your doctor. They can advise you on the type and intensity of exercise that is safe for you and your baby.
2. Wait Until Your Baby Is at Least 6 Weeks Old: It is recommended to wait until your baby is at least 6 weeks old before starting any postpartum exercise routine. This gives your body enough time to heal and recover from childbirth.
3. Start with Low-Impact Exercises: Low-impact exercises such as walking, swimming, or yoga are great options for new moms. They are gentle on your body and can be easily modified to suit your fitness level.
4. Wear a Supportive Bra: Breastfeeding can cause your breasts to become larger and heavier, making it uncomfortable to exercise. Wearing a supportive and comfortable sports bra can help reduce discomfort and provide the necessary support for your breasts during exercise.
Breastfeeding and Exercise: How to Stay Active while Nursing
5. Stay Hydrated: Breastfeeding and exercise both require a lot of energy and can leave you feeling dehydrated. Make sure to drink plenty of water before, during, and after your workout to stay hydrated.
6. Breastfeed or Pump Before Exercising: It is best to breastfeed or pump before exercising to avoid any discomfort or leaking during your workout. This will also help you feel more comfortable and focused during your workout.
7. Listen to Your Body: As a new mom, you may feel more tired than usual due to the demands of breastfeeding and caring for your baby. It is important to listen to your body and take breaks when needed. Don’t push yourself too hard and remember to be patient with your postpartum body.
Helpful Tips for Staying Active while Nursing
1. Find a Support System: It can be challenging to find time to exercise with a newborn, so it is essential to have a support system to help you. Ask your partner, family, or friends to help with childcare while you work out.
2. Choose Exercise That You Enjoy: Finding an exercise routine that you enjoy will make it easier to stick to. It could be something as simple as going for a walk with your baby in a stroller or joining a mom and baby fitness class.
3. Incorporate Your Baby into Your Workout: Many new moms struggle to find time to exercise because they feel guilty leaving their baby. Incorporating your baby into your workout can be a great solution. You can do exercises that involve holding or lifting your baby, or even use your baby as a weight.
4. Set Realistic Goals: As a new mom, your body has gone through significant changes, and it may take some time to get back to your pre-pregnancy fitness level. Set realistic goals for yourself and be patient with your progress.
5. Be Kind to Yourself: It is essential to remember that your body has just gone through an incredible journey of growing and nourishing a baby. Be kind to yourself and don’t compare your journey to others. Focus on what feels good for you and your body.
In summary, staying active while nursing is possible and has numerous benefits for both mother and child. By following these tips and listening to your body, you can safely incorporate exercise into your routine and enjoy the physical and mental benefits it brings. Remember to be patient with yourself and make self-care a priority as you navigate the beautiful journey of motherhood.