Is it Ok to Exercise During Breastfeeding? Facts to Know

Breastfeeding – how are you getting started?

It is beneficial for breastfeeding already before childbirth to decide to breastfeed his child. Most people are surprised that it is not always easy at first. It may be a good idea to prepare as much as possible and as best as possible. For example, you can do this by reading books and journals, searching information online and chatting with other mothers who have breastfeeding experience.

It may be wise to study children who are breastfeeding and try to trick the mothers’ technique off. Also, you can talk to other moms about their grandmother experiences.

breastfeeding during exercise

Finally, in most municipalities – if you call and ask for it – you have the opportunity to visit a healthcare professional or midwife already in pregnancy, where you can discuss breastfeeding

The first breastfeeding

Many children have a shorter period immediately after birth, where they are very awake and want to suck a little on the chest. It is important that it is allowed to do so. This first close contact helps to initiate the process that leads to breastfeeding.

Can I exercise during my breastfeeding period?


During your pregnancy it was obvious but certain sports cannot. But how is that when you breastfeed? Can exercise is general? Of course, you can exercise during the breastfeeding period, but there are a few things that you can take into account.

Sour milk?

Have you done a lot of sports before, you can not completely give up during your pregnancy, then there is absolutely no reason why you should not exercise your regular sport during the breastfeeding period. If you have never done a lot of sport, you should not start a triathlon now.

Perhaps you have heard that your milk becomes acidic through exercise? Isn’t?
This is not completely out of the blue. In a study in America, it was found that the milk of mothers, after a very intensive training, contains more lactic acid than before the training. However, it has absolutely no adverse effect on your baby, and you probably will not immediately train as excessively as the mothers in this study.

Sometimes it is also said that sports can reduce milk production. That is totally wrong. Research has shown that there is no difference in the production of sports and non-sporting mothers.


Do not forget to drink enough. You can lose a lot of liquid during exercise. Always keep a bottle of water with you, especially in hot weather. You do not have to drink a certain amount of liters per day against your will. Just make sure you never thirst.
Some babies do not like it when the skin of their mothers tastes salty by the sweat. In this case, you can just wash your breasts before laying. On the other hand, some babies like to smell a sweaty mama too.

Do not try to lose too much weight. As long as your baby is still fully breastfed, it is best not to lose more than half a kilo per week. If it goes much faster with you, try to eat an extra healthy snack now and then. Now it is not the time to do intensive sports and at the same time follow a low-calorie diet.

Stowingbreastfeeding mom

Moreover, you don’t have to worry that you can easily get chest inflammation by exercising. Only mothers who sometimes suffer from engorgement or even chest inflammation should better not do intensive strength training of the upper arm and chest muscles because this can inhibit the milk flow. So these exercises are best done in moderation.

During sports, you wear the best fitting bra, since it does not pinch and also supports your breasts well. If you go swimming, you may even need another swimsuit or bikini than before.


The biggest problem for a mother who wants to start exercising again is usually the care of the baby. Sometimes you can of course just take it with you. Certainly, a small baby that sleeps a lot, for example, you can just sit next to you in the gym. There are also sports that you can work with your baby. Just think of the new strollers with three large wheels. They are just ideal for jogging, even on a field track.

Another possibility is to take the baby and the babysitter with you. Have Dad wait in the bar of the sports club or swimming pool with your child. If all of this is not feasible, you may be able to keep the sports session a little short at the beginning so that you are back before your baby is hungry again.

Well, and for that tighter stomach, you do not have to leave your house at all. Have a few exercises explained in a fitness studio and then try to do it at home regularly, all the way at your own pace. A little bit persist and after a few weeks enjoy the result.


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