Five exercise tips for breastfeeding mums

Posted on 7 August, 2015

It’s World Breastfeeding Week! To mark this occasion, Michelle Swadling shares the experiences of Canberra mums combining exercise and breastfeeding.

I was a first-time Mum, with a nine month old breast-fed baby.

Like many new mums, my post-baby weight hadn’t shifted as quickly as I would have liked, so I decided to embark on a drastic calorie-reducing diet and vigorously exercise every day. By day four of my new routine, my milk supply had vanished.

I was devastated because I wasn’t ready to stop feeding my baby. Thankfully, a trip to my local GP quickly rectified the situation (with some medicinal help) – but I feared continuing with my exercise routine and chose to stop.

Recently, a lactation consultant informed me that this situation is unusual. Lactating Mums can successfully balance moderate exercise and maintain a healthy milk supply, but it is important not to leap into a crazy low calorie diet, like I had.

In hindsight, I wish I had sought some advice instead of fearing exercise. So, with the help of some lovely local Canberra mums, here are our five exercise tips for Breastfeeding Mums!

1. No drastic dieting!

“I didn’t calorie count, but I was mindful of what I ate. So I stopped a two litre a day coca cola habit and I switched bad choices for good (mostly),” says Amie, mum of two.

Anecdotally, several Mums mentioned that eating under 1500 calories affects their milk supply. The Lose Baby Weight website recommends using their calculator to work out how many calories you need per day to lose weight. Lactating mums need to add 300 to 500 calories on top of this amount.

2. After birth, start your new routine slowly.

“I went back after six weeks but took it very slow and wasn’t at full strength, so to speak, until around seven months,” shares Kate, mum to a one year old son.

Nicole, mum of one, says, “I began 20 minute walks each day in week two (post birth) and gradually increased from there.”

ALWAYS make sure you get the all-clear from your Health professionals before embarking on a post-birth exercise regime.

3. Be organised.

“If you’ve only got three hours between feeds you don’t want to waste your time fussing and getting ready.” says Amie.

If you are already wearing your exercise clothes, it’s one less task. Have your supplies ready to go: bottle of water, exercise equipment, pram by the front door. A great-fitting maternity exercise bra also never goes astray!

4. Keep your fluids up.

“My tip would be to drink PLENTY of water at all times – not just when you are exercising!” says Meg, mum of an 8.5 month old.

The Australian Breastfeeding Association (ABA) notes that lactating Mums can be thirstier than normal and this is because of milk production: “Be guided by your thirst; don’t be tempted to ignore it because you are busy.”

5. Embrace the benefits of exercise!

“Taking up this exercise regime probably helped me to maintain a breastfeeding relationship for as long as I did. I didn’t feel I was simply here to feed a baby. I could be a person, too.” shares Amie.

The ABA lists many benefits, including (amongst many others) improved physical and mental health, stress reduction and increased bone strength. Robyn, mum of three girls, says “I’m a much happier mummy when I get to exercise.”

LOCAL BREAST-FEEDING SUPPORT CONTACTS

• Your local early childhood health clinic at ACT Health
• Australian Breastfeeding Association
• Lactation Support Service at Calvary Bruce Private Hospital
• Your local GP
• Check with your local chemist to see if they hold Baby Clinics run by MACH nurses.