One thing we know for sure is that easing back to vigorous
exercise as soon as you feel up to it (and your doc clears it) is great for your mind and body. And makes it easier to lose any extra
pounds that might be left over from your pregnancy!
But when you’re breastfeeding, there are a few things you might
want to keep in mind:
-Working out hard
won’t decrease your milk production. Studies show that even when active women
cut back reasonably on calories along with their daily workouts, their milk
volume didn’t drop and their babies gained just as much weight as a similar
group of non-exercising, dieting moms.
So no need to let that fear hold you back from a strenuous, feel-good
hour at the gym!
-The timing of your
workout can influence what’s in your breast milk. Some studies have shown that very intense exercise (the
I-ran-myself-to-total-exhaustion kind that gives you sore muscles the next day)
can temporarily raise the level of lactic acid in breast milk. This is turn can
cause the milk to taste sour, which makes some picky babies less willing to
nurse. Other research has shown
that maximal treadmill exercise can cause a dip in immunoglobulin (substance that helps babies fight infections) that
lasts for about an hour after the workout.
-The easiest solution:
Assuming your schedules align,
feed the babe first, then head into your workout. Not only will this strategy
eliminate any problems with sour-tasting milk or lower immunoglobulin levels, but you
can exercise much more comfortably if ‘the girls’ aren’t extra tender and heavy
with milk.
-What to wear: In the first few weeks after the babe
is born (during which your size may be changing dramatically from week to
week), feel free to wear your regular nursing bra as you ease back into
exercise. Add absorbent pads
inside to take care of any spontaneous milk leaks halfway through your
treadmill time.
When you transition back to a sports bra for your workouts,
re-check your size first to make sure your pre-pregnancy bras still fit and do
the job. It’s not uncommon to stay
a cup size (or more) larger throughout breastfeeding, which means you may need
not only a larger size, but extra support features in your sports bra as
well.
If you like the comfortable, secure feeling that comes with
wearing a sports bra all day combined with easy access for nursing, think about
a front-zipper style such as Champion’s #1699
Zip Tech Sports Bra. If your
‘girls’ are smaller or your workout doesn’t create a lot of bounce, a soft
seamless style such as the #2960
Double Dry Seamless Cami will push up easily at the bottom band when it’s
time to feed the babe. And in all
cases, the moisture management fabrics in the cups will help deal with
unexpected leaks.
These are my basic tips, but hey, I’m sure many of you have
successfully mixed exercise and breastfeeding, and we’d love to know exactly
how you did it!
Share the strategies!!
LaJean
