How to Exercise While Breast-Feeding

Regular exercise can help you to get back in shape after your baby arrives. In fact, some studies have shown that physically active mothers produce more milk volume than their sedentary counterparts. Here are some general guidelines for exercising throughout your breastfeeding relationship, whether you're a triathlete or just a weekend warrior.

Instructions

1

Wear a good sports bra that fits well but doesn't constrict your breasts too much. A bra that is too tight can lead to plugged ducts and mastitis.

2

Get back into your fitness routine slowly. Your breasts will be larger and fuller than they were before you became pregnant, and you will have to get used to your new physical dimensions as you get back into shape.

3

Lose weight gradually. Try to keep weight loss to no more than a pound a week, or four pounds a month, after your baby is born.

4

Drink extra fluids during and after exercise. If you get dehydrated, your milk supply may be affected.

5

Eat lots of nutritious snacks to refuel your body. A breast-feeding mother requires extra calories to make enough milk, and may need to replace the calories burned during exercise by snacking regularly on healthy foods.