Exercise and Breastfeeding Considerations

There is no reason to avoid moderate intensity level exercise whilst still breastfeeding. But there are some considerations to be aware of to make it easier.

Myth - Due to exercise changing the taste of my milk my baby will be reluctant to feed!

My 7 Top Tips to exercising whilst breastfeeding

• Wear a well fitted supportive bra or consider wearing a sports bra over your nursing bra especially for high impact exercise to reduce the risk of tissue damage
• Feed just before you exercise for comfort and to avoid leaking. Baby is also then hopefully settled
• Express if possible to create some “me time” away from baby or attend a baby friendly class
• Avoid lying face down (prone) to exercise if uncomfortable
• Perform pelvic floor exercises whilst feeding 
• Take on extra fluids to replace those lost during exercise & eat a healthy diet
  
  

Reality check - You may not fully spring back to your pre-pregnancy weight whilst breastfeeding. Yes you can burn around an extra 500kcals per day if feeding exclusively but other factors such as increased hunger and hormones will ensure you maintain some body fat as reserves for baby. Now is not the time to drastically restrict your diet or worse still go on a FAD DIET. This is a time to nourish your baby and yourself as you are also repairing and needing energy. Besides, improving muscle tone and posture can do wonders for how you feel and look in your clothes!

10 benefits of postnatal exercise:

1. Reduces the chance of postnatal depression
2. Improves emotional well-being & mood (releases endorphins)
3. Aids recovery of core muscles including pelvic floor function - reduce stress incontinence
   
4. Increased energy....and we all need more of that right?
5. Gives you a bit of well earned “me time” and relieves stress
6. Improves sleep patterns (of mummy not baby unfortunately!)
7. Stretches tight muscles & strengthen weak muscles which occur during pregnancy and can be made worse postpartum (improves posture = appear slimmer)
8. Reduces fat stores (if combined with a healthy diet...NOT A DIET!)
9. Builds a sense of connectedness with other women in similar situations
10. Begin to feel a little like you again!

RETURNING TO EXERCISE SHOULDN'T BE RUSHED BUT IF YOU FEEL READY TO RE-JOIN THE HUMAN RACE WHAT ARE YOU WAITING FOR?

Come & join us mummies:

Buggy Outdoor Fitness @ Everton Park every Thursday 10.30am-11.30am (FREE)

Core Restore Pilates @ The Old Police Station (S.M.L.L.C.A), Lark Lane every Thursday 1-2pm – Babies welcome - next course 19th Feb
Postnatal Fat busting Circuits @ The Fire Fit Hub, L8 Tuesday 8.30pm-9.30pm - next course early March

To book or for more information visit: http://misfitmamas.weebly.com/ or email: debseery@gmail.com