Myth - My baby will be reluctant to feed due to exercise changing the taste of my milk
You would have to exercise at a very high intensity for lactic acid, the by-product of exercise to accumulate enough to affect the taste of your milk.
Should I wear a sports bra if i'm breastfeeding?
Absolutely, especially if you're doing any high impact such as running or jumping activites. Breast tissue are mostly made of mammory glands, fatty tissue and connective tissue. Vigorous /high impact exercise puts breast tissue at risk of internal bleeding (due to rich blood supply), pain, sagging and stretch marks.
Unlike muscle tissue breasts cannot be “toned”, therefore, it is important to protect delicate breast tissue from any long term damage caused by exessive motion e.g. high impact exercise.
So if you are thinking about stepping up your workouts and are still breastfeeding check out the following links for nursing sports bras....they do exist! Here are a few I have found but there's probably plenty of others too. Prolonged compression of the breasts when breastfeding is not encouraged due to the risk of plugged ducts, so this may be a consideration for those prone to blockages especially.
Here are a few Maternity & Feeding sports bras links:
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 to help fit them in during the day
- 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:
- Reduces the chance of postnatal depression
- Improves emotional well-being & mood (releases endorphins)
- Aids recovery of core muscles including pelvic floor function - reduce stress incontinence
- Increased energy....and we all need more of that right?
- Gives you a bit of well earned “me time” and relieves stress
- Improves sleep patterns (of mummy not baby unfortunately!)
- Stretches tight muscles & strengthen weak muscles which occur during pregnancy and can be made worse postpartum (improves posture = appear slimmer)
- Reduces fat stores (if combined with a healthy diet...NOT A DIET!)
- Builds a sense of connectedness with other women in similar situations
- 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 and find a class near you today:
http://misfitmamas.weebly.com and book here: https://bookwhen.com/misfitmamas