Exercise is known to benefit individuals in various ways, Exercise has been recommended throughout pregnancy, as well as post-pregnancy. This not only reduces the risk of excessive weight gain, obesity, and overweight during pregnancy and after but also protects from diabetes and heart disease. Exercising regularly also strengthens muscles and prevents complications. Moderate exercise in pregnant mothers can lead to a rise in levels of a compound in their breast milk that could benefit their baby. The baby has a significant advantage of lowered risk of diabetes, obesity, and heart disease when they grow up. Exercise, along with a balanced diet, is an essential part of a healthy lifestyle. Light to moderate physical activity is safe and beneficial for breastfeeding moms, plus it does not affect the amount, taste, or composition of your breast milk. So, if you're wondering about adding exercise to your daily routine once your baby is born, here's what you need to know about breastfeeding and working out.
- Always check with your doctor first before you begin an exercise program.
- Breastfeed or pump your breast milk before you begin your work out. Full breasts can make exercising uncomfortable.
- If you tend to develop mastitis, you should limit upper-body exercises, especially lifting weights.
- Start working out for short periods of time a few days a week, then gradually increase your activity level.
- Stop exercising if you feel pain or experience palpitations, dizziness, shortness of breath, or an increase in vaginal bleeding.
- To prevent injury, spend a few minutes warming up before beginning your routine, and take a few moments afterwards to cool down.
- Wear a supportive bra that fits you properly. A very tight bra or one that does not provide enough support can be uncomfortable and put you at risk for mastitis.
- Wear breast pads if you're concerned about leaking breast milk while you're working out.
- You should drink plenty of fluids to avoid dehydration, so have a glass of water before and after your workout. You can even keep a water bottle with you during your workout and have a drink when you take breaks.