10 Tips for Exercising While Breastfeeding

Navigating the early days of motherhood can be challenging, especially when it comes to balancing self-care and caring for your new baby. Exercise for most of us mamas is a crucial component of maintaining our physical and mental well-being, but it can feel tricky to fit into your busy life while breastfeeding.

If you’re looking for ways to stay active and healthy without compromising your breastfeeding routine, here are some practical tips to help you achieve that balance.

Tips For Exercising While Breastfeeding

1. Listen to Your Body

Your body has just undergone a major life event, which was physically and emotionally demanding (and still is). It’s important to tune in to how you’re feeling. As much as your mind may want to race to the gym to start getting after it, fatigue, soreness, or discomfort are signals that you might need to scale back. Start with light activities and gradually increase intensity as your body adjusts. Remember, it’s okay to take rest days when needed.

2. Choose Low-Impact Activities

While high-intensity workouts are great for building strength and stamina, low-impact exercises are often easier on your early postpartum body and still highly effective. Consider activities like walking, swimming, or cycling. Yoga and mobility routines can also be awesome options for improving flexibility and core strength without excessive strain. Starting light/slow can help you ensure that you get back to those fun, higher-impact workouts without nagging symptoms or pain.

A great place to start is via the programs offered at The MINT Prjct. They have a 6-Phase Postpartum Return to Exercise Program designed to help you return to exercise safely and effectively. Use code ‘WAG’ for a 20% off discount!

You can also complement this with their postpartum mobility program designed to start on Day 1 and help you feel your best postpartum.

3. Stay Hydrated

Breastfeeding increases your fluid needs, so it's crucial to stay well-hydrated, especially when you’re exercising. Drink plenty of water before, during, and after your workout. Keeping a water bottle nearby ensures you’re always ready to replenish fluids.

You can also add in an electrolyte mix like LMNT to help you stay hydrated and make it easier to drink more water. 

4. Timing Is Key

Finding the right time to exercise can make a big difference. Some moms find it easier to work out when their baby is napping or when someone else can look after them for a short period. If that’s not feasible, try incorporating shorter, more frequent workouts into your day. Even a few 10-minute sessions can be beneficial and has been shown to be just as effective as doing it all in one session.

Timing your workouts around your breastfeeding or pumping session is also helpful! Burpees and bench presses are much easier with empty breasts!

As your child grows, it’ll be easier to dedicate more time to your workouts. For now, make it work when you can!

5. Wear a Supportive Bra

A well-fitted, supportive sports bra is essential for comfort and to prevent excessive movement, which can be uncomfortable during exercise. Look for bras designed specifically for breastfeeding or high-impact sports bras that offer both support and ease of access for nursing.

6. Focus on Core and Pelvic Floor Strength

Your core and pelvic floor muscles often need extra attention after giving birth. Gentle exercises like pelvic tilts, Kegels, and abdominal bracing can help restore strength and stability. Strengthening these areas supports your overall fitness and can aid in a smoother postpartum recovery.

MINT also covers a lot of pelvic floor and core strengthening in their 6-Phase Postpartum Program. Use code WAG for a 20% off discount.

7. Incorporate Baby-Friendly Workouts

If finding time for yourself is challenging, consider integrating your baby into your fitness routine. Stroller walks, baby-wearing workouts, and even playful floor exercises with your baby can provide both bonding time and physical activity.

8. Monitor Your Milk Supply

Exercise shouldn’t interfere with your milk supply, but it’s important to monitor it. If you notice a decrease in milk production, it might be related to inadequate hydration, nutrition, or overexertion. Ensure you’re eating a balanced diet rich in nutrients and calories to support both your breastfeeding needs and exercise routine.

9. Seek Support

Don’t hesitate to reach out to a fitness professional who has experience working with postpartum women or following a program designed specifically for postpartum recovery. They can offer personalized advice and create a workout plan that aligns with your recovery and fitness goals. Additionally, connecting with other breastfeeding moms can provide encouragement and motivation.

10. Prioritize Rest and Recovery

Balancing exercise with the demands of breastfeeding means rest and recovery are just as important as your workouts. Ensure you’re getting enough sleep and taking time to relax and recharge. Rest is crucial for both physical recovery and maintaining a healthy milk supply.

Conclusion

Exercising while breastfeeding is a wonderful way to boost your energy, improve your mood, and support your overall health. By starting slowly, choosing appropriate activities, and staying attuned to your body’s needs, you can successfully incorporate exercise into your busy life. 

Remember, the goal is to feel good and stay healthy, so find what works best for you and enjoy the journey of balancing fitness and motherhood. 

If you’re looking for like-minded mamas who prioritize fitness in motherhood - check out The MINT Prjct on Instagram!