Postpartum Fitness

By, Janelle Webb, MBA, CLE

Getting back to pre-pregnancy weight does not happen right after birth, but it does not need to take the same nine months that the baby was in the womb.  The American Council on Exercise advises the first few weeks after birth should be focused on bonding with the baby and getting the necessary rest that allows mom’s body to heal properly.  As mom chooses to begin exercising during the postpartum period, she should speak with her doctor regarding any medical precautions that she should consider.  The goal of the exercise program should be relaxation and stress management, focusing on adding exercise into the daily routine for physical and mental health benefits other than weight loss. Breastfeeding moms are already burning calories due to the nature of breastfeeding and may need to keep track of their rate of weight loss to ensure they do not lose faster than a pound a week.  Postpartum exercise, like any new exercise program, should be started slowly and with realistic expectations.  Special attention needs to be given to warming up, cooling down, and avoiding pain and excessive fatigue.      

While high-intensity exercise may produce a sour tasting breastmilk because of the lactic acid your body produces, moderate exercise that results in a slightly increased pulse rate and faster breathing but still leaves mom able to talk in short sentences does not affect the quality or taste of the breastmilk.  Breastfeeding before working out will relieve the fullness of the breasts and lessen any soreness that may be felt by mom as she moves. A supportive sports bra will reduce “bounce”, and nursing pads will absorb any leaking breastmilk.  The breasts may taste saltier after exercise which can be reduced by washing with a warm washcloth before the next nursing session or taking a shower.  As with any exercise program, it is important to drink water, especially for nursing moms; drink enough water to avoid feeling thirsty. 

Since babies’ schedules are unpredictable, use “stolen moments” to exercise.  This can include marching in place while holding the baby, taking stroller walks around the block, or walking up and down a flight of stairs for ten minutes at a time.  Even small spurts of exercise can kick start your metabolism, burn calories, and relieve stress.  Get moving with your baby and have fun!