After the arrival of your new baby, it is often very difficult to maintain or increase physical activity levels. There is a lot going on including a lack of sleep and a lack of consistent routines. Be easy on yourself- you are learning a new normal! During the first 4-8 weeks (and beyond for some women), your body is recovering from labor and delivery. It is important to allow your body time to heal before jumping back into an exercise routine. That said, even during the early weeks, gentle stretching, pelvic floor exercises, and walking can be safe and helpful! Some women are able to resume physical activities such as these within days of delivery. Sitting for long periods of time may make you feel worse! You should resume physical activities gradually as soon as you feel able! For some that may be days, for others, weeks. Talk to your doctor and pay attention to what your body is experiencing. If something hurts or is uncomfortable, do not do it. If an exercise makes you feel good, you should feel encouraged to do it. Exercise during and after pregnancy can help your recovery! Depending on the time of year, a great way to get exercise can be to take a walk with your baby. He/she will enjoy the fresh air, and so will you!
So maybe we have you convinced to be active during postpartum, but you are worried about how exercise during pregnancy could impact your ability to breastfeed. Regular exercise for women who are lactating improves maternal fitness and health without affecting milk production, milk composition, or the infant’s growth! The “myth” that exercise during pregnancy will impact your ability to feed your baby is NOT true! However, it is important, as always, to stay hydrated and eat enough to maintain your milk supply. Lactation does require more calories to be eaten, so if you exercise, you will need additional calories. Further, lactating women who exercise should consider feeding their infant or expressing milk just before beginning exercise to avoid discomfort. Lactating women should also consider wearing more supportive active wear/sports bras to provide additional support.
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