Exercising After Childbirth

After your delivery, it’s important to start exercising to get your body back in shape and get that feel-good factor. Exercising has multiple benefits, and it’s particularly good for breastfeeding mums. 

If you’ve had a normal delivery without any complications, you could probably start exercising gently within a few days. However, every woman differs, and you’ll know when the time is right to start. 

It’s important to get enough rest during the first few weeks after childbirth to establish your breast milk supply. So, you’ll want to start exercising slowly, and then you can gradually increase the duration as the weeks go on.

Set Your Gradual Exercise Plan

Having had your postpartum check-ups, discuss your intended exercise program with your doctor, and remember to take things gradually. You may still be sore after the birth, and you still need rest, but gentle exercise is good during breastfeeding. 

A Gentle Hint

Accept in mind that stress and fatigue can decrease your milk supply. It may also put you at risk of problems such as breast infections, so don’t overdo it. If you become too tired or overwhelmed, cut back or stop exercising for a while. 

What Are The Benefits Of Exercising During Breastfeeding?

Some significant advantages of exercising while breastfeeding include:

  • Higher level of cardiovascular fitness and feel-good factor.
  • Improved blood lipid profiles and insulin response.
  • A feeling of well-being from improved energy and reduced stress levels.
  • Enhanced maternal-infant relationship.

What Exercise Is Good For Breasts?

Dumbbells are great for breast exercise. So, hold the dumbbell with both hands such that it’s vertical to the ground and straight up over your chest. With your arms still extended, lower the dumbbell behind your head in an arc until you feel a pull in your chest. Your medium body should be tight during this movement. Pause and then return to the starting position.

What You Should Know

As you begin your workout journey, there are a few things to consider. Here are some tips to keep you safe and comfortable when exercising during breastfeeding.

  • Check with your doctor first before you begin an exercise program.
  • Breastfeed or pump your breast milk before you begin the workout. Full breasts can make exercising uncomfortable.
  • Exercise for short periods during the week and gradually increase your activity level.
  • Stop exercising if you feel pain or experience palpitations, dizziness, shortness of breath, or increased vaginal bleeding.
  • To prevent injury, spend a few minutes warming up before beginning your routine, and take a few moments to cool down afterward.
  • Wear a supportive bra that fits you properly. 
  • Use breast pads to safeguard leaking breast milk while you’re working out.
  • Drink plenty of water to avoid dehydration, so have a big glass of water before and after your workout. Take a water bottle with you and drink it when you take an exercise break.

Exercise Suggestions

  • Gentle swim: Swimming is a fantastic low-impact, whole-body exercise.
  • Go for a walk or a hike: Carrying your baby in a baby carrier or pushing a stroller well strapped is a great idea to enjoy the fresh air.
  • Join a gym: Many gyms now offer childcare to take your baby with you.

    Associating with a gym group or a mum program can be good.

    Associating with a gym group or a mum program can be a good option.

  • Join a Mums-&-Me exercise program: Find a yoga class or other exercise class, including the baby into the workout routine. It’s also an excellent way for new mums to meet and socialize.
  • A gentle jog: Go on your own or with your baby. Jogging strollers make it easy for you to take your child out for a run. 
  • Work out at home: Use a workout or dance DVD. If you have exercise equipment, that’s ideal and perfect for rainy days.
    For more tips, check out our blog on “How to exercise with a newborn at home.”

Exercise & Breastfeeding

There are many benefits to exercise. It’s good for your blood circulation, muscles, strength, and overall mood. Here are some of the ways that working out can benefit breastfeeding mums.

  • Along with a healthy diet and breastfeeding, regular exercise can help you lose your pregnancy weight.
  • It can help prevent heart disease.
  • Exercising for a while gives you energy. 
  • It helps relieve stress.
  • Regular workout improves overall health and well-being.
  • It increases lean muscle and keeps you fit.
  • Being physically active helps you sleep better.
  • It raises your body’s level of prolactin, the hormone responsible for the production of breast production.
  • Stimulates the release of endorphins, those feel-good hormones that help chase away the baby blues and boost your mood.