Breastfeeding and Exercise
Breastfeeding and Exercise. Do these two activities mix? Let me ask you this mama, if you breastfeed your baby, do you also go to the park and maybe get a little sweaty chasing your kiddos up and down the stairs and slides (all while wearing or carrying a baby)? If you breastfeed your baby, do you ever push a loaded grocery cart, load your groceries in the car, and then carry them into your home? And if you breastfeed your baby, do you ever find yourself doing 1 million squats a day, as you tie little shoes, pick up a heavy pumpkin seat, or lower an entirely way too full laundry basket to the floor? If the answers to these questions are yes, then you are already a breastfeeding and exercising mama. But is there data behind purposeful exercise and how it impacts breastfeeding? Absolutely! And while my personal experience isn’t what everyone may experience themselves, I have now breastfed a child for approximately 33 months (2 different babies) and have worked out with various levels of intensity during most of those months with no problems. I have never noticed a decrease in my milk production that could be attributed to my exercise frequency or intensity.
Breastfeeding Jane, May 2020
Photo by Gretchen Day Photography
What are the details though? My personal experience aside, research tells us a lot of good stuff. One great theme I keep seeing while going through the Pubmed database is that exercise, regardless of intensity, does not impact breastmilk supply or infant growth, or the content or quality of breastmilk. It also does not have adverse effects on the mother’s health. (Cary GB, Quinn TJ. Exercise and lactation: are they compatible? (Review) Can J Appl Physiol. 2001 Feb;26(1):55-75.) In fact, some studies have shown positive effects on maternal mental health with consistent exercise. Blumenthal JA, et al states in their study that “The efficacy of exercise in patients seems generally comparable with patients receiving antidepressant medication and both tend to be better than the placebo in patients with MDD.” (Blumenthal JA, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007 Sep-Oct;69(7):587-96. Epub 2007 Sep 10.) So that’s cool!
Maggie joining me for a kitchen workout, March 2018
What are some things that should be considered though? Well, for many women it’s important to wear a supportive sports bra. There is some anecdotal evidence that if breasts are bouncing with movement it could lead to pain or even clogged milk ducts. The lactation consultant that I visited when experiencing some nursing issues with my youngest also recommended that I massage my breasts and move them around my chest with my hands after wearing a tight sports bra, to kind of help mobilize the milk stored in my breasts. I couldn’t find research to support this but it makes sense to me! I have had good luck with nursing sports bras from Target, but there are many other brands on the market that seem great! I also am a big fan of the “Energy” sports bras from Lululemon, and simply pull them down under my breast when I’m nursing. I would be lying if I didn’t admit I have “workout” versions of these bras and “nice” versions of these bras that I wear everyday, for every occasion, ever. Other things to consider include the types of workouts you’re doing. I may wear a different style bra for running than I do for yoga. I would be more cognisant of repetitive movements overhead if it’s bumping or rubbing my breasts, just because it may hurt or it could potentially create a plugged duct.
Some suggest exercising after nursing, so the breasts are more empty. However, that may not always be possible (I don’t know if you’ve ever tried to time things off your baby’s schedule, but let’s just say these little ones can make life a little unpredictable). I have regularly worked out at 6 AM before my baby woke up and had very full breasts (baby was sleeping through the night at this point). It’s doable, though maybe not always comfortable!
If you notice that your baby doesn’t love your sweaty skin after a workout, you could wipe down your breast before nursing. I have never had this experience myself but it seems to be a common suggestion when I researched this topic. And, as always when you’re nursing, hydrate hydrate hydrate but especially when pairing nursing with exercise.
Three breastfed Motherhood Strong Babies!
I know some of you may be wondering if it’s possible to lose weight while breastfeeding. The answer is independent to the woman, and also to the individual postpartum experience within the same woman. I have had clients that lose weight differently with their first than with their second or third. There is some research about exercise, weight loss, and breastfeeding. Much of weight loss in general, breastfeeding aside, is diet dependent. If calories coming into the body are less than the calories coming out of the body, it often leads to weight loss. I personally think it’s important to look at the source of calories coming in. Reducing fat intake, and upping protein can be very helpful for many women but especially when nursing. When nursing, it is important to not jump into weight loss too rapidly. The mother’s health is most often impacted before the baby’s, but rapid weight loss could also result in a decreased milk supply. I found this review, (Dewey KG. Effects of maternal caloric restriction and exercise during lactation J Nutr 1998 Feb;128(2 Suppl):386S-389S), that states “Studies suggest that, for women who are not underweight initially, lactation is not adversely affected by moderate rates of weight loss (no more than 2 kg/4.4 pounds per month) achieved by either caloric restriction or exercise. A short period of more rapid weight loss is not harmful to lactation. It is unknown, however, whether there are risks associated with longer periods of rapid weight loss.”
So what’s the takeaway here? In most lactating women, it’s safe and they are even encouraged to workout while breastfeeding. There are some considerations that are independent to the mother including what attire to wear or how to safely lose weight. It’s been my experience that combining exercise with nursing has had no impact on my milk supply, my baby’s growth, or my own health except for perhaps positive things such as better mental health.
For more information, check out the resources below. Always speak to your healthcare provider if you have concerns about your health, especially while nursing. Other care providers like an IBCLC or other lactation specialist may be a good resource too. And please know that while this blog post is specially about breastfeeding and exercise, Motherhood Strong supports all methods of feeding your baby. If you’re struggling with breastfeeding and would like help, reach out! I would be happy to connect you with the resources in my community or online. Fed is best, but mom’s mental health is a part of that too!
Nursing Jane in sweaty workout clothes!
Resources:
https://kellymom.com/bf/can-i-breastfeed/lifestyle/mom-exercise/
(Cary GB, Quinn TJ. Exercise and lactation: are they compatible? (Review) Can J Appl Physiol. 2001 Feb;26(1):55-75.)
Blumenthal JA, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007 Sep-Oct;69(7):587-96. Epub 2007 Sep 10.)
(Dewey KG. Effects of maternal caloric restriction and exercise during lactation J Nutr 1998 Feb;128(2 Suppl):386S-389S)
