.jpg)
Postnatal Exercise Advice
2009-03-17
Some mums say breastfeeding helped them to get back into shape. If you are exclusively breastfeeding it is vital for you to take in an extra 600 calories per day. Fat utilisation increases during breastfeeding and this will assist weight loss, particularly if combined with moderate exercise and sensible eating. Breastfeeding mums often mistake thirst for hunger and end up eating more than they need so our top tip is to make sure you drink plenty of water. If you are breastfeeding you are told not to diet but this does not give you permission to eat everything! Drastic dieting or repeated sessions of very intense exercise may significantly reduce milk quality and production, so don’t do it.
At five to six months reassess your food intake and make sure you are not over-eating as your milk levels are now established and your baby will be at the weaning stage. If you keep eating 600 extra calories at this point you may start to gain weight. Check with your healthcare provider for nutritional advice.
A nursing bra is very convenient for breastfeeding but it does not provide sufficient support for exercising.
Feed before exercising
It is essential to feed or express milk before exercising to decrease the load and reduce leakage of the breasts.
Pop in the pads!
During movement nipple stimulation may produce milk so we advise you to pop in a couple of breast pads.
Be comfortable
Tight fitting, elasticated, crop tops compress the breasts into the chest wall. This may constrict the milk ducts and lead to mastitis giving you flu-like symptoms.
