How to Work Out While Breastfeeding
As a nursing mother, you may find that you eat more than you did while pregnant because breastfeeding burns so many calories. Breastfeeding does not burn all of those calories though, which is why many women want to know how they can keep caring for their kids and still exercise. Exercise can boost your endorphins and help you fight back against the postpartum blues. There are different tips you can use and routines you can try while you breastfeed.
The best workouts for you will depend on whether you spend most of your time with your baby or have some free time. Pilates is a great option because it stretches your whole body and works every muscle group. We recommend that you look for a pilates app that allows you to exercise at home if you can’t leave your baby. Most pilates classes last for an hour or longer, which doesn’t include the time that it takes to reach the class. Pilates DVDs are also helpful because you can pop one in and spend as much time working on your body as you can.
Experts recommend that breastfeeding moms get around two to two and a half hours of aerobic or cardio exercise every week. If you can get away, taking a brisk walk around the block is all of the exercises that you need. You can even take your baby with you in a carrier or use a jogging stroller, which will help you burn even more calories. Swimming and biking are low-impact exercises that help you get in shape but won’t put too much strain on your body.
Some nursing moms can’t leave the house and/or don’t feel comfortable taking their babies with them. When you put your child down for a nap, you have enough time for a quick workout. You don’t need to spend a lot of money on a treadmill or other equipment because you can make do with what you have. Doing squats in front of the couch or against the wall and trying the plank position are some great and simple exercises that don’t require special tools.
Tips for Nursing Moms
Finding time to exercise is one of the biggest problems that breastfeeding moms have. If your baby doesn’t sleep through the night, you may want to nap when they do. You can break the 150 minutes of exercise into different segments every day. Working out for 10 to 20 minutes a day is much easier than getting in a longer workout multiple times a week. Some of the other useful tips that we recommend using include:
- Wear loose clothing that doesn’t fit too tightly as tight closing can restrict your milk flow.
- Drink more water than you think you need to ensure that you stay hydrated and produce enough milk for your little one.
- Start off slow with exercises that are easy to do and only take a few minutes before you work your way up to more complicated exercises or longer sessions.
As a nursing mother, it’s easy to find workout routines that help you stay in shape while breastfeeding. Try Pilates and yoga or simple exercises around the house with walks around the block. You can burn all of the calories that you want without affecting your child.