During your pregnancy, certain sports were best avoided. Now that your baby is here and you're breastfeeding, that's changed: exercise is back on the table. In fact, it's good for you. Movement improves blood circulation, which supports milk production - the amount and quality of your breast milk stay unaffected. So what should you keep in mind when exercising during breastfeeding?
Train moderately, not too intensely
Prone to engorgement or mastitis, or dealing with it now? It's best to go easy on heavy strength training for your upper arms and chest muscles, as this can slow down your milk flow. Still want to train these muscle groups? Do it in moderation: not too often, and not with overly heavy weights.
Drink enough water
Drinking enough water during exercise always matters, but especially while breastfeeding. Milk production means you lose extra fluid, so make sure to compensate for that properly.
The right gear
Choose a firm, well-fitting sports bra. Your breasts can feel more sensitive and heavier during breastfeeding. For extra support, you could even wear two sports bras layered on top of each other.
Feeding after exercise
Breastfeeding after a workout isn't a problem, but many mums find it more comfortable to feed just beforehand - your breasts are already a bit emptier, which makes exercising more comfortable. Prefer to feed afterwards instead? Keep in mind your breasts may feel a little full, which can sometimes make feeding a bit trickier.
Hold off on losing weight
Keen to lose a lot of weight? Best to wait a while. Losing weight is fine, as long as you take it slowly - think around half a kilo a week. This helps you avoid getting too few nutrients, which could leave you feeling drained or weak.
No childcare? Work out at home
Can't find anyone to watch your little one? You don't have to leave the house to exercise. Print out some exercises or download an app, and do your workout right at home.
About Kabrita
Once you're ready to start reducing breastfeeding, after at least 6 months, Kabrita follow-on milk can be a suitable option. Kabrita goat milk-based formula is a Dutch product that combines mild Dutch goat milk with a modern composition based on the latest scientific insights, resulting in a complete formula that delivers key nutrients gently and supports your child's growth.
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