Despite several myths about breastfeeding, you can engage in almost all kinds of sports during this period, with just a few restrictions. The decision to breastfeed should not negatively impact a young mother’s desire to get back in shape and recover her body after childbirth. Physical activity after childbirth is allowed and even beneficial with the right approach.
If desired, a breastfeeding mother can engage in any sport she likes, with only a few limitations. To avoid harming herself, it is sufficient to inform the coach about her status as a breastfeeding mother. The instructor will provide feedback during the workout: explaining what is better to avoid and what exercises can replace the prohibited ones.
But what if a young mother is exercising on her own? Home workouts postpartum during breastfeeding are best conducted with specially designed programs. This way, a woman ensures her safety.
The online course offers a program for independent yoga sessions during breastfeeding. Such exercises are beneficial for a woman’s emotional state, help normalize sleep, and strengthen all muscle groups.
If the goal of exercising is weight loss, a good option would be running. Contrary to popular belief, breastfeeding moms can also run. However, there are additional conditions for them – wearing a comfortable bra during workouts and maintaining a moderate pace. It’s also not advisable to run until complete exhaustion.
Another type of exercise suitable for breastfeeding moms is Pilates. This program will help restore the abdominal muscles, strengthen the spine, and the pelvic organs. All movements are smooth and measured. It’s suitable for lovers of static exercises.
Postpartum fitness workouts will only suit a nursing mother if she has fully recovered. This is because most classic exercises are prohibited in the first few months after childbirth. Specific timelines are set individually and depend on the course of recovery.
For those women who have time for sports outside the home, swimming can be recommended. A popular alternative to regular swimming pool visits is aqua aerobics, which has an extremely positive effect on postpartum recovery. When visiting the pool, it is important to be careful not to catch a cold due to temperature changes.
Each woman chooses the type of sport that suits her best on her own. This depends on her sports preferences, training goals, and the availability of free time and opportunities to attend classes outside the home according to schedule. It is very important to maintain hydration during workouts by replenishing lost fluid by drinking 100 ml of water from time to time.
As mentioned above, exercise benefits a breastfeeding mother: it improves mood, stimulates milk production, and helps the body recover. Problems may only arise from an incorrect approach to exercising.
The only type of physical activity that is better postponed during breastfeeding is gym sessions using kettlebells, barbells, and other weights that put strain on the chest.
Professional sports are also incompatible with breastfeeding. It is due to excessive physical strain that all those undesirable consequences, which scare young mothers – loss of milk, the baby’s refusal to breastfeed – manifest. In other cases, it is enough to simply listen to your body and avoid overexertion.
In any case, before starting sports after childbirth while breastfeeding, it is best to consult with your gynecologist.
The frequency and duration of sessions are important: you should not overload yourself with workouts after childbirth. A feeding mother should follow a program that includes a small set of exercises for 30-40 minutes. Performing these exercises three times a week is sufficient, however, there is a general principle for postpartum recovery: it’s better to exercise more frequently for shorter periods than to do a marathon once a week.
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