Breastfeeding and Exercise: What You Need to Know

Woman walking in the park with her baby in a stroller

When you’re a new mom, getting back into (or starting) an exercising groove, delivers a whole bunch of benefits: it can help you shed pregnancy pounds; it can build the strength and stamina you need to carry your babe around; it can boost your mood and elevate your energy levels.

Of course, it’s important to get the green light from your doc before you start—and listen to your body. If something doesn’t feel right, back off. And exercising when you’re breastfeeding means thinking about a few extra things.

So whether you’re reluctantly dragging yourself off the couch knowing “what’s good for you,” or itching to log some miles stat, we’ve got some tips for you.

**Walk with the baby**

Walking with your babe, in a carrier, or a stroller, is a great way to get moving again and something you can do right away. When it’s time to eat, you can just pull over to nurse. (If it’s cold outside or inclement weather forces you to circle somewhere indoors like a mall, plan out where you'll breastfeed.) Once your baby is able to hold head up their head, jogging/running with a stroller specifically designed for this purpose is another option. (For new moms, the American College of Obstetrics and Gynecologists recommends 20-30 minutes of moderate activity a day).

Do downward-facing tot

A postnatal yoga class can be a great way to move your body while you bond with your baby and connect with other parents. It’s also a way to slowly increase your mobility with gentle stretching. Just be sure to pay attention to how your body feels. It’s normal to feel physical sensations, but back off if you experience any pain.

Invest in great nursing sports bras

You’ll need them when you’re exercising with baby during feeding times, but even when you’re going out for some solo exercise time. Voracious little babes need to eat every few hours, so your baby may want to nurse as soon as you walk back through the door. (We like Ollie & Gray and Sweat & Milk nursing sports bras).

Breastfeed or pump before you go

You’ll feel more comfortable if you empty your breasts. Some research suggests that a very high-intensity workout may increase lactic acid in breast milk, which could turn baby off to its taste—but if your child is refusing the breast post-workout, more likely it’s salt on your skin (use baby wipes to refresh your sweaty skin) or straight-up distraction at play.

Hydrate, hydrate, hydrate

You need fluids to make that milk and exercise increases your needs, so drink up!

Mamava designs solutions to empower breastfeeding and pumping parents on the go, like our freestanding lactation pods, Mamava’s lactation space locator app, and other helpful resources.