Breastfeeding and Exercise: A Primer

Breastfeeding and Exercise: A Primer by Tal Siperman Cohen, Personal Trainer New mothers often wonder about the connection between exercising and nursing their child. Studies have shown that exercise has a lot of benefits that can be critical for a new mother, such as improving health, while also having a positive effect on the mother’s emotional well being and stress levels. As a new mother myself, I can testify that things can get very hard and stressful sometimes but exercising is one of the best ways for me to reclaim some sanity. Exercising actually releases endorphins in our brain, which act like a natural drug and makes you feel good, but still some women fear that exercising can have a negative affect. The main concern I hear from new mothers is about the milk composition. They worry that the nutrients won’t be good enough, or that the lactic acid will ruin it or harm the baby. Neither one of the two concerns should worry you as there is no real evidence that there is any change in your milk composition or supply. It is possible that IgA levels will decrease for a short period if you are forcing yourself to work at 100% of your ability but this impact is only felt during the first 10-30 minutes after the workout. Besides, as a new mama who is taking care of your little one and also nursing – you are probably too tired to get to your 100% anyways, and most likely work out at around 75% of your ability max. Another concern new moms talk to me about is the baby’s willingness to take the breast. Some babies might not like the salty taste of the skin from the sweat your body produces during the workout, but once again – the exercise has no impact on the milk itself. If you do find that your baby doesn’t like it, simply try to rinse your breast with warm water after the workout and before nursing. Either way, before working out I do recommend breastfeeding your baby or pumping some milk out, for a few reasons: 1. It will help you would feel lighter during the workout, 2. You won’t have to worry about any surprises in the shape of round stains on your shirt in the nipple area, 3. You’ll be 100% relaxed that your baby will have your pre-workout milk ready to go so you won’t have to worry about the salty taste of your breast. As for your intake, please remember that making milk takes a lot of effort from your body and burns lots of calories. Make sure to keep a balanced diet, eat good fats (such as nuts, seeds, avocado, fatty fish etc) and replenish your body with lots of water. Moderate exercise is safe as long as you are getting the recommended amount of calories for nursing which is 1800-2200 calories per day or more. Bottom line – you should not be worried at all. Go out, work out, have fun, and come back to your little one a healthier and happier mom About the writer: Tal Siperman Cohen is an ACSM (American College of Sports Medicine) certified personal trainer and BASI Pilates instructor, specializing in pre & post natal exercise. Owner of TrainWithTal, in-home studio for women in Berkeley, California. Want to contact Tal and ask a question? Email her to Tal@TrainWithTal.com. Visit www.TrainWithTal.com to view Tal’s prenatal or postnatal classes schedule. For other workout and lifestyle tips, follow Train With Tal on Facebook. https://www.facebook.com/TrainWithTal * Always check with your doctor before engaging in postpartum physical activity. * The writer is not a dietician. For a personalized diet that suits your individual needs, please consult a certified dietician. For our Bay Area moms: Join personal trainer Tal and get to birth a stronger you! Specialized trainer Tal offers small group classes of up to 4 ladies only, for new moms and for moms-to be, in her intimate in-home studio for women in Emeryville, CA. Mention Boobie Palooza to get a special 20% off! http://www.informedpregnancy.com/#!heads-up/cef1