Moms we all know how we want to get back to our pre-pregnancy body ASAP!!! Remember, its not how fast we get back to it but how healthy we do it in. Before you start any new diet/exercise regime make sure that you get medical clearance from your doctor. Light to moderate exercise indoors or traveling outside, along with a healthy diet has many benefits for a nursing mom.
Some key benefits are:
- Bone Health
- Weight Management
- Mental Health- Decreases your risk of Post-Partum Depression
- Increase your Post-Partum recovery
- Increase energy - Moms you know this is the one thing we really lack in with a newborn!! And affects our “Mom Brain”
In some cases when a mom has just finished exercising and tries to nurse her baby, the baby may not like the taste of the breast milk. This is because of the lactic acid that has formed during your exercise session. Although the lactic acid is not toxic it seems to occur when moms do a rigorous exercise routine. If your baby does not like the taste of your breast milk, light to moderate exercise may help. The increase level can be present up to 90 minutes at post exercise.
Things you can do to ease your mind if this does occur are:
- Nurse your baby before you exercise.
- Pump and store your milk so after you exercise you have a supply handy. This is especially important if your exercise routine involves traveling outdoors or going to a fitness center for exercise.
What you Should Wear to Exercise Before Breastfeeding:
Choose lightweight clothing whenever possible because the exercise may make you feel warmer. A quality sports bra is also usually recommended to help you feel confident and comfortable with physical movements. Many moms decide to buy post-natal or nursing sports bras; make sure these fit well; during pregnancy and the first few weeks of nursing, your back and cup shapes will probably fluctuate, so make sure you're wearing the right size.
Wear very comfortable, flexible, and breathable leggings. This is really important on days you decide to travel outdoors and walk or jog to burn calories doing cardio. These leggings also aid in releasing and evaporating sweat through the porous fabric.
Two more important tips for our fit moms are:
- As mentioned before, have a sturdy sports bra to support your breasts, in addition to helping you comfortably move about, a sturdy bra will also prevent nipple rips!
- To make sure you shower after you exercise. If you breastfeed your child immediately after exercising, you might notice that they are a little cranky at the breast nipple because of the excess salt sweat excreted through your sweat glands. The extra salt can disappear with a nice brief wash or shower.
Outdoor Exercise vs Indoor Exercise
If you're a mom who live near a nice an open and public trail or park with lots of greenery and walking paths, Hiking and other outdoor pursuits can be excellent ways to connect with your infants and get some exercise and fresh air. When choosing trails for short travels or long walks, it's important to consider your fitness level and wear appropriate clothing and footwear. Remember to bring a little bag with you, keeping hydrated and packing snacks can help you sustain your energy and milk supply.
Whether you get the full benefits of outdoor exercise depend on a few factors.
The first factor being the season of year and current weather. It's well known that the sunnier and warmer the weather, the more opportunity your body has to exert yourself. Cooler temperatures generally make your body want remain less. It's a primal survival trait for reserving fat and energy during times when animal and plant food were scarce. In warmer weather, you can stay outside longer without worrying about hypothermia, and your body sweat and burn more calories due to the higher temperatures. The one warm weather situation to absolutely avoid however is working out in extremely high temperatures. Hot temps can lead to heat exhaustion or worst case scenario, a heat stroke. Also be careful not to keep your skin unprotected for too long in a hot open sun, as prolonged exposure to the hot sun can deplete your energy and cause skin damage.
The second factor being, the time of day. The best times to do any physical activity are usually early in the morning and late afternoon to evening when the most harmful rays of the sun are not pouring down on you. Also you tend to be at your most alert and rejuvenated at mornings after a great night sleep, breakfast, and hydration.
With an indoor exercise routine, you're in a more controlled environment independent of outdoor weather and temperature. The main issue with working out indoors is that there tend to be more things or people to distract you even when you're extremely focused. You have to work harder to cancel out noise and actions from people working out adjacent to you. You also in a set of confined hours set by whatever venue you're working out in (with the exception being a 24 hour gym).
If you're working out at home, you don't have to worry about travel, but chances for distraction are even greater. Your refridgerator is near, the comfy couch is there, and you can wear whatever you want regardless of your mood. You're in your comfort zone, so must find ways to motivate yourself more without being distracted by kids, social media, or snacks in your refridgerator. But if you really can't navigate outdoors or steal time away from watching your children, an at home gym or workout area is your best bet for staying fit as an actively feeding mom.
Remember moms it's all about having fun, taking care of your physical fitness , and your mental health!!! Getting together with other moms with infants is a great idea. You get workout partners with similar challenges and fitness goals while feeding and caring for your little ones.
