Exercise and Breastfeeding: Safe Workouts for Nursing Moms

Right after delivering your baby, you may be eager to get back to your pre-pregnancy fitness routine to lose the extra weight you’ve put on over the last nine months and regain your toned look. However, since you’re also breastfeeding your little one, you might have concerns about what effects exercise can have on your milk supply or breastfeeding routine. A breastfeeding workout can be a great way to stay active while ensuring your baby’s nutritional needs are met. It’s important to choose moderate exercises that don’t strain your body too much, as overexertion could impact lactation.

Can You Work Out While Breastfeeding?

The answer to ‘Can I exercise while breastfeeding’ is quite simply – yes (1). Exercise is something which is necessary to maintain your good health, and you should certainly keep fit when you are breastfeeding. What you can keep a check on is the intensity of your workouts. Since your bone density might change during pregnancy, weight exercises will help you build that up and maintain it again.

Benefits of Exercising While Nursing

Moderate to light exercise will do wonders for a new mother’s health and emotional well-being. There are many benefits of exercising during the months you are breastfeeding your baby. Some of them are (2):

• A feeling of health and lightness from more energy and less stress
• Better insulin response and blood lipid profiles
• Improved cardiovascular health
• Reduced symptoms of depression in case of disorders like post-natal depression

Simple and Safe Exercises for Breastfeeding Moms

Returning to exercise after childbirth can help boost your energy and mood, but as a breastfeeding mom, it’s important to choose gentle, safe workouts that won’t affect your milk supply. Here are some easy and effective exercises to help you stay active while caring for your little one.

1. Walking

Start with short, brisk walks to ease back into physical activity. Walking is low-impact, improves circulation, and can be done with your baby in a stroller for added bonding time.

2. Gentle Yoga

Yoga promotes relaxation, flexibility, and core strength. Focus on postpartum-friendly poses like cat-cow stretch and modified child’s pose, avoiding intense twists or abdominal pressure.

3. Bodyweight Squats

Squats help tone your legs and glutes without straining your body. Keep your feet shoulder-width apart, lower slowly as if sitting in a chair, then rise back up. Aim for 10-12 reps.

4. Seated Resistance Band Workouts

Using a light resistance band while seated allows you to strengthen your arms and shoulders without overexertion. Try simple bicep curls or shoulder presses while nursing or sitting with your baby.

Does Exercising During Breastfeeding Affect the Milk Supply?

The answer is no. Working out will not affect your milk supply if you are breastfeeding your baby. As exercise affects lactic acid levels in breast milk according to some studies, the taste of your milk may slightly change if you work out intensively (3). So it is always better to stick to a moderate level of exercise. Also, babies of mothers who exercise regularly grow the same as babies of mothers who do not, so it is safe to say that breast milk is healthy regardless of whether or not you work out.

Tips for Breastfeeding Mothers While Performing Exercises

To go about exercising when breastfeeding and getting back into a workout plan post your pregnancy, here are a few tips on workouts for breastfeeding moms:

1. Get At Least 1800 Calories Per Day

You can lose weight while you’re breastfeeding, but it has to be accompanied by a nutritious and safe diet. You need to consume 1800 calories per day for that. Not getting that many calories will make you rapidly lose weight leading to less milk supply, vitamins, and nutrients in your system.

2. Begin with Low-Intensity Workouts

In the first few weeks post-delivery, spend all your time caring for your baby, getting sleep in between and drinking lots of water. Once you have set a rhythm and have recovered sufficiently (after two months), you can talk to your doctor and start with a moderate exercise regime, gradually increasing the intensity each week.

3. Keep Away from Rapid Weight Loss

If you end up burning fat too rapidly, then this can cause the fat-soluble toxins present in your body to enter your breast milk, which is harmful to your baby. Avoid losing weight quickly with a diet which is high in calories and nutrients.

4. Drink Water

If you are exercising while breastfeeding, don’t forget to drink lots of water before and after your workouts to stay hydrated.

5. Breastfeed or Pump Your Breast Milk Pre-workout

You might find exercising uncomfortable if your breasts are full of milk. Try breastfeeding your baby or pumping your milk before you exercise.

6. Wear a High-Impact, Supportive Bra

Since pregnancy and breastfeeding cause your breasts to grow bigger and change physically, your old exercise bras may not be suitable for you anymore. Try getting a nursing sports bra with flaps that can open when you need to breastfeed your baby or a high-impact bra with adjustable straps that can help you get maximum movement while keeping heed of your breast size.

7. Always Take Your Bra Off Post-workout

Tight fitting bras can negatively affect your breasts if they are filled with milk and can sometimes lead to mastitis.

8. Don’t Worry About More Exercise

Vigorous exercise does increase lactic acid in your breast milk, altering the taste but it disappears very quickly and does not make breast milk unhealthy in any way.

9. Take a Shower

After you exercise, always take a shower before breastfeeding as your sweat will bother your baby.

10. Don’t Overdo Weights

Lifting weights regularly or doing exercises which involve constant arm movement might lead to plugging of ducts in your breast. If that happens, stop working out and resume slowly at a later time.

When to Avoid Exercising During Breastfeeding

If you feel pain in your belly, notice unusual bleeding, or have any fluid leaks, stop your workout during breastfeeding right away and check with your doctor. Your body just did something incredible by having a baby! Some moms can exercise soon after delivery, but if you had a tough birth or C-section, you might need more time to heal. That’s completely normal. Many new moms find their stomach muscles have separated (diastasis recti) or their pelvic floor feels weaker (4). Your doctor can recommend safe exercises to help strengthen these areas when you’re ready.

FAQs

1. Can high-intensity exercise like running cause blocked milk ducts?

While moderate exercise is generally safe, repetitive arm movements (e.g., weightlifting) or high-impact activities (e.g., running) may increase the risk of blocked ducts due to friction or tight sports bras. Wearing a well-fitted, non-restrictive bra and massaging breasts post-workout can help prevent this.

2. Does exercise alter the immune benefits of breast milk?

Most studies show no change in key immune factors (like IgA or lactoferrin) after moderate exercise. However, exhaustive workouts may temporarily reduce IgA levels for 10–30 minutes, though this doesn’t significantly impact a baby’s immunity long-term.

3. Can exercise reduce environmental toxins in breast milk?

Emerging research suggests that gradual weight loss through moderate exercise may help lower concentrations of stored environmental pollutants (like PCBs or pesticides) in breast milk. Rapid fat loss (>1 lb/week) can release these toxins into the bloodstream and milk, but slow, steady exercise paired with balanced nutrition may mitigate this effect.

Exercise for nursing mothers is perfectly alright as long as you follow the above tips and never overstrain your body. Your little one’s health is far more important!

Also Read:

Postpartum Yoga
Feeling Tired While Breastfeeding
How to Lose Weight After C-Section Birth
How to Reduce Post Pregnancy Belly Fat

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Sources References

1. The Breastfeeding Network – Breastfeeding and Exercise

2. Australian Breastfeeding Association – Exercise and breastfeeding

3. Sage Journals – Breast Milk Composition After Exercise of Different Intensities

4. Cleveland Clinic – Diastasis Recti