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!
