Hey mama, I know how challenging it can be to find time for yourself when you’re taking care of a newborn. But trust me, taking care of yourself is just as important as taking care of your baby. You need fresh air and exercise for your physical and mental health, and we’ve got a few easy exercises to help you get both this spring and summer. They can also increase your energy levels, reduce stress and anxiety, and enhance milk production.
Wait, what? Exercise can enhance breast milk production?
You read that right! Regular exercise can help improve breast milk production in a few ways. First, it can increase blood flow to the breasts, which can help stimulate milk production. Second, exercise can help reduce stress and anxiety, which can have a negative impact on milk supply. Third, exercise can help balance hormones in the body, including prolactin, which is the hormone responsible for milk production. Finally, exercise can help you maintain a healthy weight, which can also help improve milk production. However, it’s important to note that excessive exercise or losing too much weight too quickly can have the opposite effect and decrease milk supply. So, it’s important to find a balance and listen to your body when it comes to exercise while breastfeeding.
Get outdoors and stay active: easy exercises for nursing moms
Getting outdoors for some fresh air and sunshine can do wonders for both you and your baby. Luckily, plenty of outdoor activities are totally doable while nursing. Here are a few of my favorite ways to stay active and enjoy the great outdoors:
- Walking: Going for a walk with your baby in a stroller is a great way to get some exercise and fresh air. It’s also an opportunity to explore your neighborhood and local parks. You can start with shorter walks and gradually increase your distance as you build up your stamina.
- Hiking: If you’re up for a more challenging outdoor activity, hiking can be a great option. Look for trails that are stroller-friendly, wear sturdy shoes, and pack plenty of water and snacks for you and your baby.
- Yoga in the park: Doing yoga poses with your baby in a nearby park can be a relaxing way to stretch and strengthen your body. You can bring a yoga mat or towel and find a shaded spot to practice.
- Pelvic floor exercises: Pelvic floor exercises can be done anywhere, including outdoors. You can do these exercises while standing, sitting, or lying down, making them an easy addition to your outdoor exercise routine.
- Playground workout: While your little one is playing on the playground, you can take advantage of the equipment for a workout. Try doing wall push-ups against the playground wall or using a bench for step-ups or squats.
Getting outdoors and staying active can be a fun and rewarding way to bond with your baby and take care of yourself at the same time (as long as you’re feeling up to it).
A few more tips to help you get started
- Start small and gradually increase intensity: If you’re just getting back into exercise after giving birth, it’s important to start slowly and gradually build up your intensity. Begin with short, low-impact workouts, such as walking or gentle yoga, and slowly increase your time and intensity as you feel more comfortable and stronger.
- Find a workout buddy or join a mom’s group: Working out with a friend or joining a mom’s group can help you stay motivated and accountable. It’s also a great way to socialize and make new friends who understand the unique challenges of exercising while nursing. Look for local mom’s groups on social media or through community centers and local fitness studios. If you’re ambitious and missing social life, you could even start your own forest bathing mama meetups at your local park.
- Make exercise a part of your daily routine: One way to make exercise a regular part of your routine is to schedule it into your day. Try to carve out time in your schedule each day, even if it’s just 10-15 minutes, to do some sort of physical activity. You can also try to multitask by doing pelvic floor exercises or stretching while nursing.
- Use a breast pump for added flexibility: A breast pump can provide added flexibility when it comes to exercise. You can pump milk before you exercise or bring a portable pump with you and pump after your workout. This way, you can exercise without worrying about feeding times or being away from your baby for too long.
Remember, every new mother’s journey is different, and it’s important to listen to your body and not push yourself too hard. Whether you’re just getting started or you’ve been incorporating exercise into your routine for a while, it’s important to remember that every little bit counts. Be patient and celebrate each small victory along the way. Even short bursts of activity throughout the day can provide significant benefits. And if you have any concerns about exercising while nursing, be sure to talk to your healthcare provider first.
At Milk N Mamas Baby, we understand the unique challenges of breastfeeding and the importance of taking care of yourself while taking care of your baby. That’s why we’re here to support you every step of the way. From breast pumps and accessories to lactation support and advice, we’re here to help you make the most of this special time with your baby. So, go ahead and take that first step toward a healthier, happier you. We’re here to help you every step of the way on your breastfeeding journey.