What's the Safest Way to Exercise While Breastfeeding?

For new mothers, the postpartum period presents a unique set of challenges and opportunities, particularly when it comes to fitness and lactation. Engaging in physical activity while breastfeeding not only benefits maternal health but also contributes positively to the breastfeeding experience.

Best Practices for Exercising While Breastfeeding

Although there are plenty of benefits for exercising, for breastfeeding moms, the approach to fitness involves additional considerations to ensure that both maternal and infant health are supported. Check them out below.

1. Time Your Workouts

Plan your workouts around your breastfeeding schedule. Many women find that exercising immediately after a feed is most comfortable, as breasts are less full and the likelihood of discomfort is reduced. Additionally, this timing can help minimize any impact on milk supply, as your body has time to replenish before the next feeding.

2. Choose the Right Activities

Start with low-impact activities such as walking, postnatal yoga, or swimming. These exercises are less likely to cause discomfort and are easier on the body as it recovers from childbirth. As you regain strength and feel more comfortable, gradually introduce more intense activities as advised by a healthcare professional.

3. Listen to Your Body

Pay close attention to your body's signals. Postpartum bodies are still healing, and it's important to progress at a pace that feels right for you. If you experience any pain, excessive fatigue, or symptoms such as bleeding, it's crucial to slow down and consult with a healthcare provider.

4. Wear Supportive Clothing

Invest in a supportive sports bra designed for nursing mothers. This can help manage discomfort during exercise and also facilitate easy breastfeeding before or after your workout.

5. Stay Hydrated

Most importantly, stay hydrated! Breastfeeding mothers have increased fluid needs. Exercise further elevates the importance of hydration due to additional fluid loss through sweat. Aim to drink at least 8-12 cups of water a day, and increase your intake on days you exercise. Keeping a water bottle handy during and after workouts can help you meet your hydration goals.

That’s where SOLMA comes in! Our ready-to-drink teas simultaneously quench your thirst and support lactation. Available in chamomile, lemon, and rooibos, you’re sure to find a flavor that satisfies any palate.

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