Many postpartum mothers are often worried that exercise can reduce milk intake or affect milk quality. This concept is common in both traditional and modern families, causing many mothers to limit exercise during the postpartum period.
According to Dr. Anu Sridhar, senior consultant Obstetrician and Gynecologist at Fortis Hospital, Bengaluru (India), gentle to moderate exercise is completely safe for postpartum mothers and brings many health benefits, including improving mood, increasing energy and supporting the recovery process. Some mothers are concerned about the accumulation of lactic acid from high-intensity exercises, but this acid concentration is not harmful to the baby and almost does not affect the milk supply. In the first weeks, most new mothers do not exercise at too high an intensity, so the risk of negative impacts on milk is very low. Maintaining proper activities helps mothers stay healthy and stabilize their milk supply.
Benefits of postpartum exercise
Regular exercise after giving birth does not directly increase milk production, but brings many indirect benefits to support the breastfeeding process:
Improve mood and reduce stress: Physical activity helps release endorphins, fight depression and anxiety, thereby helping the milk source to be more stable.
Sleep better: Exercise helps the body to be tired in moderation, improving sleep quality, an important factor for new mothers.
Increase strength and improve posture: pelvic floor, back and core exercises help mothers move more easily, reduce pain and support the breastfeeding process.
Maintain energy and a stable metabolism: Physical activity helps mothers have the health and energy they need to take care of their children.
Factors that can indirectly affect milk intake
Although exercise does not reduce milk production, some related habits can affect milk production:
Dehydration: Exercise causes the body to lose water through sweat, so you need to drink enough water before and after exercising.
Not eating enough: Breastfeeding needs to supplement about 400500 calories/day. Combining exercise with a strict diet can affect milk intake.
Start exercising too early or at high intensity: You should wait 6 weeks after normal birth or longer after cesarean section, and gradually increase the intensity to avoid stress on the body.
Tips for safe exercise when breastfeeding
Dr. Sridhar suggests some ways to help mothers maintain exercise without affecting their milk source:
Start with light activities: Walking, yoga, pelvic floor exercises.
Breastfeed or suck before exercise: Avoid chest tightness during exercise.
Wearing a supportive sports chest: Helps relieve pain and pressure during exercise.
Listen to your body: Rest when tired or dizzy.
Stay hydrated and nutritious: Prepare snacks like nuts, fresh fruits, yogurt, eggs, and whole grains.
