This post was written by Jeanne Buta, RN, IBCLC, international board certified lactation consultant, Parkview Regional Medical Center.
Pregnancy and childbirth result in some of the most drastic changes to the body women will experience. Because of this, it’s crucial that mothers take a period of rest for their bodies to recover and adjust. That said, once cleared by a medical provider, getting back to an exercise routine is important for the mind and body. For mothers who are nursing, this can bring concerns about milk supply, as well as comfort. Below, I offer answers to some of the most common questions we get about movement and breastfeeding so that you can return to physical activity while nourishing your little one.
When is the best time to start exercising after giving birth?
Always follow your physician’s guidelines for activity following delivery. Once you have been cleared, you can begin low-impact exercises. Walking is the best option to begin with and then you can slowly increase the intensity of your workout to meet your goals. The American College of Gynecologists recommends beginning with 20 to 30 minutes of activity per day.
What is the best type of bra to wear for exercise while breastfeeding?
It’s best to wear a comfortable bra with good support, but not one that’s too tight. Sports bras are a good choice for both comfort and support, but consider one with breathable fabric and a nonrestrictive fit. If the bra is too tight, it may cause pressure on milk ducts, contributing to clogged milk ducts. Underwire bras are not generally recommended because the wire could dig into the breast tissue. Since breasts will typically be heavier, light support will feel more comfortable. Of course, exercise often produces sweat, so breathable fabric combined with the use of nursing pads can help reduce wetness. Many sports bras are now being made to accommodate breastfeeding or pumping, so if your budget allows, you may opt for this style.
Is it best to pump or feed baby right before a workout?
Most babies eat every two to three hours in the beginning, so breastfeeding right before your workout is a good idea! It will also feel better to move with breasts that aren’t full.
Does exercise change the nutritional content of breast milk?
No. Studies have not proven a nutritional change in breast milk linked to movement. A few studies reflect a decrease in IgA antibodies after intense exercise. However, the antibody level quickly returned with the next feed. Some studies have reported an increase in lactic acid in breast milk with intense exercise. However, this has not resulted in a change in the pH of breast milk. On the contrary, a recent study from Ohio State University may suggest a protective compound found in breast milk may be responsible for health benefits in offspring. More research on this to come, hopefully; for now, rest assured your breastmilk is just as nutritious for babies with exercise.
Will exercise affect the volume of breast milk?
Exercise should not change your milk volume. Breast milk is made in a supply-and-demand fashion. If you leave milk behind by consistently skipping feeds or pumping sessions, your body will respond by reducing milk volume. Staying with your feeding or pumping schedule will ensure you keep the same milk supply. Easing into your workout routine will give your body an opportunity to adjust.
Does exercise change the taste of breast milk?
Some women report that breast sweating can cause the breast milk to taste different, and their baby may resist the breast at first. These cases are rare, with mothers reporting that lightly washing the nipple first remedied the situation. Sweat may most likely have a salty taste on the nipple.
We are here to support your breastfeeding journey. Learn more about our lactation services here.
References
American College of Obstetricians and Gynecologists
409 12th Street SW, Washington, DC 20024-2188
QUINN, TIMOTHY J.; CAREY, GALE B.. Does exercise intensity or diet influence lactic acid accumulation in breast milk?. Medicine & Science in Sports & Exercise 31(1):p 105-110, January 1999.
Be'er M, Mandel D, Yelak A, Gal DL, Mangel L, Lubetzky R. The Effect of Physical Activity on Human Milk Macronutrient Content and Its Volume. Breastfeed Med. 2020 Jun;15(6):357-361. doi: 10.1089/bfm.2019.0292. Epub 2020 Apr 8. PMID: 32267727.
The Effect of Exercise on Breastmilk, CQ #198 - May 25, 2020, Anne Eglash, MD IBCLC
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