Many mothers wonder about this question. Pregnancy leaves its marks on the body, and most women would like to regain their previous shape as soon as possible. Exercise can help with that — but many worry that working out might negatively affect breastfeeding.
What Do Experts Recommend?
In general, it’s best not to start exercising during the first six weeks after birth. This period, known as the postpartum or recovery period, is there for a reason. Your body needs time to heal, and during these early weeks, it’s especially important that mother and baby can rest, recover, and bond undisturbed.
In some cultures — and traditionally in many families — new mothers are completely relieved of other responsibilities during this time so they can focus entirely on their baby. That’s actually the ideal scenario for the first six weeks.
After a few months, you can gradually start exercising again, and in fact, it’s recommended. Physical activity releases hormones that boost your mood and overall well-being.
Common Questions Mothers Ask
“Will exercising reduce my milk supply?”
No. There’s no scientific evidence that normal physical activity decreases milk production. Only in extreme cases — such as professional athletes who neglect eating, drinking, or breastfeeding regularly — can milk supply drop. For most mothers, this isn’t a problem at all.
“Does lactic acid get into breast milk?”
Some mothers worry that lactic acid from muscle activity might enter the breast milk, change its taste, or harm the baby. This is not a concern. The amount of lactic acid that may appear in milk is minimal, completely harmless, and babies usually don’t even notice it.
“My breasts feel sore when I move. What can I do?”
During breastfeeding, breasts can be sensitive, especially in the early months. For this reason, low-impact activities such as walking, swimming, or gentle stretching are perfect to start with. Later, you can move on to more intensive exercise — like running or aerobics — if it feels comfortable.
Tips for Exercising While Breastfeeding
- Feed your baby before exercising – this makes the breasts less full and more comfortable.
- Start slowly – begin with a 20-minute walk or a light workout and gradually increase intensity.
- Wear a supportive sports bra that feels comfortable and provides proper support.
- Stay hydrated – drink enough water, especially if you are breastfeeding.
- Take a shower after your workout – sweat is salty and babies don’t like the taste or smell on the skin.
Final Thoughts
Listen to your body and your emotions. Don’t feel guilty for taking time to care for yourself. As soon as you feel your baby can be with someone else for a little while, go for a walk or do a short workout. You’ll feel better — and your whole family will notice the difference! 💕
