Breastfeeding and Exercise: Everything You Need to Know
Balancing breastfeeding and exercise is a common concern for new mothers. Many worry about whether working out will affect their milk supply, change the taste of their milk, or make breastfeeding uncomfortable. The good news? With the right approach, exercise and breastfeeding can go hand in hand, benefiting both you and your baby.
Can You Exercise While Breastfeeding?
Absolutely! Exercise has numerous benefits for postpartum recovery, including improved mood, increased energy levels, and better overall health. According to Raising Children Network, staying active can help reduce stress and support mental well-being—something every new parent needs.
However, there are a few key factors to keep in mind to ensure that both you and your baby remain comfortable and healthy while you stay active.
1. Exercise Won’t Harm Your Milk Supply
One of the biggest myths about exercising while breastfeeding is that it reduces milk supply. In reality, moderate exercise doesn’t negatively impact how much milk you produce. According to The Bump, as long as you stay hydrated and maintain a well-balanced diet, your milk supply should remain steady.
If you notice a slight dip in supply, it may be due to dehydration or increased calorie burn. Make sure you’re drinking plenty of water and eating enough to support both your body’s needs and your baby’s.
2. Lactic Acid and Milk Taste: Should You Worry?
Some studies suggest that intense exercise (think high-intensity workouts or long endurance sessions) can temporarily increase lactic acid levels in breast milk. This might slightly alter the taste of your milk, but it doesn’t make it unsafe for your baby. Most babies don’t seem to mind, but if your little one suddenly refuses to nurse after a tough workout, consider feeding before exercising or waiting a little while after cooling down.
3. Stay Comfortable: Supportive Gear is Key
Choosing the right workout attire is essential. A well-fitted, supportive sports bra can prevent discomfort and reduce strain on your breasts while exercising. If you’re wearing a tight or restrictive bra for long periods, it may put pressure on your milk ducts, increasing the risk of clogged ducts or mastitis.
For busy moms, a wearable breast pump like Malabae’s can also be a game-changer. It allows you to pump on the go, keeping you comfortable and ensuring that you have enough milk stored for your baby while you exercise.
4. Best Workouts for Breastfeeding Moms
The best exercises for breastfeeding moms are ones that make you feel good and fit into your routine. Some great postpartum-friendly options include:
- Walking – A low-impact way to get moving while pushing a stroller.
- Yoga & Pilates – Gentle stretches and core-strengthening movements help with postpartum recovery.
- Strength Training – Light resistance exercises build strength without putting too much strain on your body.
- Swimming – A great full-body workout that’s easy on the joints.
High-intensity workouts are fine too, as long as you listen to your body and ease into them gradually.
5. Hydration and Nutrition Matter
Breastfeeding already requires extra fluids, and adding exercise to the mix increases your hydration needs. Make sure you’re drinking enough water before, during, and after workouts.
A well-balanced diet with plenty of protein, healthy fats, and whole grains will help support your energy levels and milk production. Don’t skimp on calories—your body needs fuel to recover from pregnancy, feed your baby, and stay active.
Finding the Right Balance
Motherhood is all about balance, and exercising while breastfeeding is no different. Start slowly, listen to your body, and don’t put too much pressure on yourself. Whether it’s a short walk, a yoga session, or a full workout, moving your body in a way that feels good will benefit both you and your baby.
At Malabae, we understand that new moms need convenience and comfort. That’s why our wearable breast pumps are designed to make life easier—so you can focus on what matters most while staying active and feeling your best.