Navigating the world of exercise while breastfeeding can raise numerous questions and concerns for new mothers. Will working out affect milk supply? Could it alter the taste of breast milk? Here are four key points to consider that will help alleviate any worries you may have:
- Exercise Won’t Diminish Milk Supply: Engaging in physical activity typically does not impact your milk production. Your body naturally burns around 500 calories daily to create the milk your baby needs. If you’re increasing your exercise routine, it’s important to replenish those calories through a balanced diet.
- Taste of Milk Remains Unchanged: There’s a common misconception that exercising can make breast milk taste sour, deterring babies from breastfeeding. While it’s true that lactic acid levels might rise after intense workouts, moderate exercise does not have this effect. To keep things simple, as long as you maintain your activity within 80% of your maximum heart rate, your baby won’t notice any difference in taste. Don’t forget to freshen up post-workout, as sweat can make your skin salty.
- Nutritional Value of Breast Milk Remains High: Research indicates that exclusively breastfed infants of mothers who exercise regularly grow just as well as those whose mothers lead a more sedentary lifestyle. Even with moderate exercise, the immune-boosting properties of breast milk remain intact. In fact, studies show that women engaging in moderate aerobic activities three times a week maintain similar levels of immune-boosting compounds in their milk as non-exercisers, while also showing improved cardiovascular fitness.
- Start with Low-Impact Activities: After giving birth, your ligaments may be more relaxed for several months, making it essential to ease back into exercise. Start with low-impact activities such as walking, swimming, or using an elliptical machine for 10-15 minutes, gradually increasing the duration. Aim to keep your heart rate at or below 80% of your maximum (220 minus your age). Incorporate core-strengthening exercises as well to regain muscle tone in areas affected by pregnancy. Some core exercises can even be performed while breastfeeding, allowing you to multitask effectively.
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To Summarize
Exercising while breastfeeding can be done safely without compromising milk supply or nutritional value. Stick to moderate activities, and remember to nourish your body adequately. Embrace low-impact workouts and find ways to include core strengthening in your routine. Whether you’re exercising or exploring at-home insemination options, there are plenty of resources available to support you on this journey.