Workout, exercise, and breastfeeding
Many breastfeeding mothers have concerns about exercise. Unfortunately, these concerns can prevent them from working out and enjoying a major benefit in shedding postpartum pounds, building functional strength, and speeding up their postpartum recovery. Here are some common problems for breastfeeding mothers and what to do about them.
sleep deprivation
Breastfeeding mothers are usually sleep deprived, from feeding their newborns every 3 to 4 hours. This fatigue can decrease the desire to exercise. Who feels like exercising when you're getting a few hours of sleep at night?
Janet Currie, PhD recommends exercising in the morning. She says that exercising before a regularly scheduled feeding can be more convenient for the mother. Sleep is also recommended for new moms to properly recover from workouts. Small naps taken during the day can disrupt a baby's sleep at night.
Fall asleep faster with "Triple Four" breathing
Moms who are trying to cram in 15 minutes of sleep need to sleep every second. Here's a trick that can get you on the fast track to dreamland and make every second of sleep count. This is called triple four breathing.
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Relax, close your eyes, relax and slowly inhale for a count of four - 1...2...3...4... then hold for a count of four - 1...2.. .3 ...4... Now exhale slowly for four counts - 1...2...3...4... Repeat a few times and you'll improve your chances of falling asleep faster. Even if you're not completely asleep, your brain waves will move closer to a theta pattern and leave you refreshed and energized when you open your eyes.
Top heavy
Breastfeeding mothers may experience weight gain in their breast tissue due to hyper-activity of the mammary glands and milk production. This can cause discomfort while exercising.
Wearing a supportive bra while exercising is extremely important. When breastfeeding, it is recommended to use a specially fitted sports bra to prevent overstretching of the breast ligaments. A nursing sports bra specially designed to meet the needs of nursing mothers is a good choice.
Sour milk?
One concern of breastfeeding mothers is that the lactic acid produced during exercise can affect the quality of their breast milk. They fear that their breast milk may taste sour and the baby may reject it.
A study conducted at the University of New Hampshire examined the effects of maximal and moderate intensity exercise on milk lactic acid content and infant breast milk intake.
Studies have shown that the amount of lactic acid in breast milk increased with maximal exercise, but not with moderate exercise. In both cases, the baby receives breast milk one hour after exercise. Breastfeeding mothers are advised to wait 30-60 minutes before exercising before breastfeeding. However, if this is not possible, you still have options.
Use RPE to ensure quality breast milk.
The key to insuring your breast milk isn't affected by exercise is to workout at a moderate intensity level. A simple way to measure this is to use the Rate of Perceived Exertion (RPE) scale.
Here's how it works. The difficulty level of the exercise can be given a number between 1 and 10. 10 is exhaustion or maximum intensity (you can barely breathe and are close to stopping exercise). As you lower the intensity, the scale goes down. It eventually ends at 1 or an exercise effort that you can barely feel.
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To ensure that your breast milk is not affected by exercise, your workout intensity should not exceed a 7 on an RPE scale of 10.
So to wrap things up - if you are breastfeeding and have your doctor's approval, please start or continue exercising. To make the fitness development process easier for you - remember to keep your workout intensity at a moderate level, wear proper breast support and try to sneak a nap at every opportunity.
You may also consider the following recommendations from the American College of Sports Medicine's Journal of Health and Fitness regarding breastfeeding mothers:
1. Engage in moderate exercise 3-4 times per week
2. Drink plenty of water before, during and after maintaining fluids for milk production
3. Weight loss recommendations for the first 6 months
A Maternal normal weight gain = 2-2.5 lbs/month (1 kg)
b. Overweight mother = 4-4.5 lbs/month (2 kg)
reference
1. Currie J. and Rich M. Fit and Well: Sustaining Women's Participation in Prenatal and Postnatal Exercise. ACSM's Journal of Health and Fitness. 2004: 8(4): 12-15.
2. Quinn TJ and Carey GB. How does diet and exercise affect the amount of lactic acid in breast milk? Nutrition Research Newsletter. March 1999.
3. Wright KS, Quinn TJ, and Carey GB. Infant's intake of breast milk after maternal exercise. Pediatrics. 2002: 109(4): 585-589.
Kurt Conrad, C
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FAQ
Will working out affect my breast milk supply?
Most people feel better when they get some exercise, and it's definitely good for both mom and baby. Research shows that moderate exercise does not affect milk supply.
Can I join the gym while breastfeeding?
Exercise will not harm your milk supply.
As long as you maintain a healthy diet, your milk supply should not be affected by exercise. Your body burns about 500 calories a day to make the milk your baby needs. If you exercise a lot, you will burn extra calories.
Can I do HIIT while breastfeeding?
Research has shown that exercise and breastfeeding can be combined without affecting milk supply.
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